Whatever may be your goal — better health or weight loss; you can achieve with the healthy eating approach.
Food quality and nutrient intake increase when diet comprises;
- Major portions of vegetables,
- Moderate portions of fruits,
- Lean protein and good fat.
By adding these foods — your calorie intake will lower without trying.
Eat less calorie is a common recommendation to lose weight or improve health. The calorie is always an interesting topic. It can affect goals positivity or negatively, depend on its usage.
Let discuss, the true meaning of fewer calorie
From the past few decades, people got obsessed with calories. They started to cut calorie from their diet to lose weight, look great and improve health. Whatever may be the intention our body doesn’t work on a few assumptions.
Weight loss can cut the risk of the health problem, but every weight loss strategy doesn’t benefit, as we intend.
In one 12 year study on people aged over 71 considering quick weight loss found an interesting result.
The risk of dying increased by;
- Women – 38 percent
- Men – 76 percent
Every weight loss strategy doesn’t provide the same result.
Major people adopt a diet they don’t enjoy. During the journey, few continue instead of hardship, while major quit as they aren’t able to handle the stress.
Calories are blamed for weight gain but they aren’t the real problem. The actual culprit to blame is — excess and unhealthy food choice.
Longest living people in the Blue Zone eat more food but consume several hundred fewer calories because of their food choice
You can eat a large size of vegetable and fruit for fewer calories than a small pack of chips.
Vegetables and fruits supply health-boosting nutrients, satiety for long with low calorie.
Chips supply a lot of calorie without satiety. One can overeat and still face hunger pang.
You can save a lot of calories without compromising nutrition intake with healthier options.
The reason to choose natural and unprocessed food:
- health-boosting antioxidants,
- anti-inflammatory compounds,
- filling nutrients like protein and fat.
Processed food doesn’t have real nutritional value. They are loaded with calories, more than we want.
Healthier And Low-calorie food switch
- Fruit salad over a slice of chocolate cheesecake.
- Grilled vegetables instead of chips.
- Frozen fruit instead of sweets.
- Add nuts and fruit to porridge instead of sugar.
- Lemon water over sugary drinks.
You can try healthier food combination whenever possible.
The advice, “Eat fewer calories”, is to guide you to eat more of healthier food, rich in nutrients but low in unwanted calories. It advises to eat the required calories instead of completely quitting.
Stop obsession with calorie restriction.
There are many low-calorie diets based on few scientific evidence, but calorie below the need isn’t proved beneficial for a long period.
Instead of cutting calorie divert focus on eating healthy and unprocessed foods.
[You can follow the link at the end of the article to know more about healthy eating. Those strategies will load your meal with healthy nutrients and cuts excess calorie intake.]
Eating Patterns That Can Cut Your Calorie Intake
1. Practice hará hachi bu, and eat slowly
Okinawan eating practice; translates as 80 percent rule. It means they stop eating when they are 80 percent full. The brain requires 20 minutes time to realize it is full, by following this rule you will prevent overeating.
You should also add one more strategy — eat mindfully and slowly.
When you follow 80 percent rule and eat slowly, you will feel full without overeating.
“Eat until 80
percentfull and slowly, only secret you need to learn toeat healthy.” — Deepak Kevat
2. Downsize your dinnerware
By downsizing the dinnerware you stay aware of your food portion. As you are aware of how much you eat — you won’t overeat.
3. Eat Frequently
Don’t let more than 3 hours pass between your meal and snacks.
Eating frequently prevents craving, which is the result of low blood sugar. Low blood sugar can leave you feeling lightheaded and low in energy.
Moderate size snack meets the energy demand and prevents overeating during the next meal. It also cut craving for sugar loaded foods.
This Article is part of Healthy Eating – Get Back Healthy Weight, Health & Vitality
5. Eat Fewer Calories Without Painstaking Effort