PUMP UP THE VOL­UME

Life & Style Weekly - - Diets That Work -

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.

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