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EAT WELL
Think high volume, low density.
It's funny how when clients first come to me, they're terrified that I'm going to starve them to death. And then after we've put a plan together for them, they complain, "It's too much food!" Well, it is and isn't. It's usually less than what they've been eating from a caloric standpoint, but they are eating foods that are much higher in volume.
In other words, they're eating foods that take up more space in the stomach. This is something to keep in mind whenever you're choosing foods. Ask yourself what's going to keep you full until the next meal. Go for as many veggies as you can. Remember, non-starchy vegetables have very few calories, so you'll be full before you can get into trouble with them.
Also consider starting your meals with a clear-broth soup. Soup is a great way to satisfy the palate and fill yourself up without a lot of calories. Just be sure to steer clear of cream soups, which are high in calories.
Say your caloric intake only allows for 30 grams of carbohydrate at breakfast. You could have a piece of toast (which is 15 grams of carb) with jam, but you'd be blowing 15 grams of carb on a measly tablespoon of jam. If it were me, I'd go for two pieces of bread instead of one piece and the jam. I know that's going to fill me up a lot better.
Also, I'm going to choose a whole grain bread instead of a processed and refined white bread. The extra fiber takes longer to break down, so it will stay in my stomach longer, resulting in greater satiety.
Small choices like these can make a big difference in keeping you on track by keeping you fuller, longer.
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