Eat your favorites and lose big
Penn State research proves that filling up on high-volume foods turns off hunger and fires up fat burn—and FIRST’s cookbook is packed with delicious ways to get the perks
Mac ’n’ cheese, fried chicken, chocolate cupcakes… These indulgences aren’t exactly what we think of as diet food, but millions of women across the United Kingdom have lost 20, 50 and even 200 pounds filling up on such comforting fare. Their secret? A groundbreaking diet program called Slimming World that uses the power of volume-rich foods to turn hearty favorites into waistline-friendly fare. Take Georgina Wallace’s experience for example: “When I first heard about Slimming World, I thought, What is this diet where you can eat pasta?” recalls the 40-year-old from London. “I was not deprived. I could go out to dinner with friends and not starve myself.” Even
so, the pounds melted off Georgina’s frame—she shed 42 pounds in the first three months and she went on to lose 165 pounds total. Cheers Georgina, “It’s the best feeling in the world!”
The fat-melting power of the Slimming World plan is backed by science. Though the diet originated in England, it’s actually based on research from Penn State University that found consuming foods that are high-volume (meaning they take up a lot of room on your plate or in your glass) yet low in calories leads to struggle-free weight loss. “The density of calories in foods has a big impact on how much you eat and how full you feel,” explains Barbara Rolls, Ph.D., a professor of nutritional sciences at Penn State. “If you choose foods with a low calorie density, which means they pack fewer calories into each bite, you can enjoy a much bigger portion for the same calories as a smaller portion of food that has a high calorie density.” Case in point: When her research team served women either calorie-dense Crunchy Cheetos or airier Cheetos Puffs, those in the Puffs group were able to eat 73 percent more but took in 21 percent fewer calories.
Low-calorie, high-volume foods increase feelings of satiety too. “The higher the water content in foods, the higher the volume. And that water activates stretch receptors in the stomach, which causes the brain to register fullness faster,” notes David Katz, M.D., director of the Yale-Griffin Prevention Research Center. “The fiber in these foods also slows the release of sugar and fat into the bloodstream, which helps ensure you never get those insulin peaks and crashes that drive up hunger.” Indeed, in a study in The American Journal of Clinical Nutrition, people who enjoyed mac ’n’ cheese made up of 25 percent water- and fiberrich vegetables consumed 360 fewer calories than those who ate the same dish without the veggies—and they stayed full up to 40 percent longer.
When you fill up on low-calorie, high-volume foods, the pounds come off fast. The water and fiber in these foods help balance cellular fluid levels, prompting the kidneys to release excess water weight for instant slimming. Plus, the phytonutrients in these foods switch on key fat-burning genes to fire up metabolism. The payoff: In a study in the journal Nutrition, adults who filled up on low-calorie, high-volume foods lost 242 percent more weight over six months than those who didn’t favor the satiating foods. And women FIRST spoke to who adopted Slimming World’s food plan reported shedding up to 10 pounds per week, plus experiencing benefits like increased energy, fewer aches and pains and sunnier moods.
Getting the perks couldn’t be easier or more delicious. The key, says Rolls, is tweaking your favorite comfort -food recipes to include more lowcalorie, high-volume foods like berries, citrus fruit, leafy greens, non-starchy vegetables, legumes and low-fat dairy products while also using a little less calorie-dense foods like fat and meat. For instance, Rolls suggests replacing half the meat in taco filling with diced portobello mushroom, bulking up burgers and meat loaf with shredded zucchini or carrots, and doubling the amount of veggies called for in pasta bakes. And to make getting started a cinch, the chefs in FIRST’s test kitchen collaborated with Slimming World to develop low-calorie, high-volume meals the whole family will love. Simply use the recipes in our pullout cookbook (pages 49–72) to jump-start your slimdown. And for more great recipes, details on the Slimming World plan and to see their new offer for U.S. residents, visit SlimmingWorld.com.
“When you fill up on low calorie density foods, you can eat more and the pounds
will melt away.”
—Barbara Rolls, Ph.D.