PUMP UP THE VOLUME
When you’re trying to lose weight without feeling hungry, it’s wise to put volume on your side. This means consuming foods that have a high water content or are pumped up with air, strategies that increase the volume of the food without adding calories. As Katherine Heigl discovered, smoothies and soups “are filling and they pack in nutrient density while still staying low in calories,” says Kristin Kirkpatrick, manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute.
HERE ARE THREE GREAT WAYS TO ADD VOLUME TO YOUR MEALS FOR RELATIVELY FEW CALORIES:
1. Have soup before a sandwich. Make it a broth-based soup to take the edge off your hunger. When people ate vegetable soup before lunch, they consumed 20 percent fewer calories during the whole meal than when they went soup-free, according to research from Pennsylvania State University. 2. Start with salad. Having a salad (with low-calorie dressing) before a meal reduced hunger and dieters’ total calorie intake by 21 percent, according to a 2013 study from the U.K. 3. Add puréed veggies to sauces. To bulk up tomato sauce and make it more filling, Kirkpatrick recommends adding puréed sweet potato or mashed avocado. Similarly, tossing chopped broccoli or cauliflower rice into soups and stews will pump up the fullness factor.