Roy Ritchie

Coach | Nutritionist

Roy Ritchie

Coach | Nutritionist

Here’s How Dieting For Weight Loss Can Be Easy

by | Feb 25, 2019 | Advice | 0 comments

If you’ve ever struggled to diet for fat loss because of constant hunger then this may be the perfect article for you. Here’s why.

You have made a conscious effort to diet for weight loss but found from day one that you felt the constant desire for more food.  Then the hunger kicks in which makes it as difficult as trying to choose something to watch on Netflix on a Saturday night.

Straight away the decision is to cut out a lot of foods.  Largely foods that satisfy you while keeping you feeling full, such as carbs.  This is because you may feel that it is this specific food group that’s the main cause for your weight gain.

The problem is, you love carbs.  You then quickly realise how much they actually made you feel full, which makes this whole decision to lose weight a painful one.  So you start to hate the experience and eventually quit.

Mainly because you’re already tired of constantly feeling hungry and thinking about it.  Just to make it worse, you also miss all the amazing food you just cut out of your daily diet.

 

WHAT IF YOU CAN LOSE WEIGHT WHILE NOT HAVING CUT FOODS?

The magic pill aside, what if losing weight could be just as easy as gaining weight.  Keeping in a lot food.  Especially tasty food.  All the while rarely feeling hungry.

Sounds like a really sweet deal right there.  You must now be wondering when I’m about to start plugging my new super magic weight loss powder, right?

It’s ok.  Don’t worry.  I ran out of my juice powders and pills last week.

But seriously, there is a way.  So let me get into the nitty gritty.

 

FOOD CHOICES

First off, we want to avoid food elimination.  We can limit certain foods that are higher in calories, but instead, we’re actually going to add foods into your diet.

You heard that right.  We’re adding food to help you lose weight.

This all comes down to the quality of the foods.  So let us break them down into two categories.

  • High nutrient / Low calorie density
  • Low nutrient / High calorie density

Let us break this down further.

Low-calorie foods tend to be foods that are higher in nutrients.  This is good.  More nutrients in your diet will result in your body functioning better.  Your immune system and digestive health being the main two.

Because they’re higher in nutrients they take the stomach more time to breakdown, meaning that you’ll feel fuller for longer.  Staving off the hunger cravings.

Oh, and the sweetest part of it is, they’re low in calories.  Some of them ultra low.  This then means that you can eat a hell of a lot more of these foods.

Eating large amounts of food at every meal, being completely satisfied, and still lose weight.

 

BUT WHAT ARE THESE MYTHICAL FOOD CHOICES?

These are split into three categories.

  • Vegetables
  • Fruits
  • Lean Meats

The problem arises because most people just don’t eat enough of any of these choices.  Leaving them feeling hungry and pissed off that dieting is so hard.

Here are a few examples to show you that I’m not feeding you the ole’ lies.

Veggies

  • Celery – around 6 calories per stalk
  • Radish – around 17 calories per cup
  • Asparagus – around 27 calories per cup
  • Lettuce – around 5 calories per cup
  • Mushrooms – around 15 calories per cup
  • Tomatoes – around 22 calories per medium tomato
  • Spinach – around 7 calories per cup
  • Peppers – around 30 calories per ½ cup

And of course everyone’s favourite, broccoli at around 30 calories per cup.

 

Fruits

  • Cucumber – around 22 calories per ½ a cucumber
  • Plum – around 30 calories per plum
  • Grapefruit – around 37 calories per ½
  • Strawberries – around 50 calories per cup
  • Honeydew melon – around 60 calories per cup
  • Blackberries – around 60 calories per cup

 

Lean Meats

  • Turkey breast deli meat – around 70 calories per ounce
  • Cod – around 70 calories per 3 ounces
  • Turkey legs – around 90 calories per 3 ounces
  • Chicken breast – around 90 calories per 3 ounces
  • Pork tenderloin – around 90 calories per 3 ounces
  • Eye of round steak – around 100 calories per 3 ounces

Although I’ve just spammed you with options, these are just a small number of choices that you have at your disposal.

Sure, veg can taste bland, but then this is up to you to make it interesting with condiments and spices.  Play around with these food choices to make amazingly tasty recipes.

 

LOW CALORIE – LOW NUTRIENT DENSITY

Not all food and drink choices offer low calories with high nutrients.  There are other really helpful choices that can make your weight loss dieting easier.

These aren’t specifically good for you on a nutrition level, but they’re certainly not “bad” for your health and diet.

  • low fat dairy
  • Natural sweeteners
  • Sugar-free jelly
  • Cooking spray
  • Low-fat rice cakes
  • Air popped popcorn

At times you can even get flavoured drops from supplement websites that don’t taste like vinegar.  Think of them like condiments and spices, but for other food choices such as yogurt and oats.

Let us look at the other side of the coin.

 

HIGH CALORIE – LOW NUTRIENT DENSITY

This is what you may class as “junk”, or “bad” food and drink choices.

Not all choices fall under this category.  There is still options that you would class as healthier food options but may not offer you a higher nutritional value, meaning that you will not be left feeling full and satisfied.

This doesn’t mean that you should discount them from your diet.  If you do, then this is where the enjoyment factor takes a hit.  Meaning that you’re more likely going to quit dieting.

Just so that we’re on the same wavelength.  Food and drink choices such as cake, cookies, sweets and most alcohols are classed as high calorie / low nutrient.

I just wanted to make sure.  You never know these days.  I came across a guy who thought eating mars bars and a bag of crisps (chips to my American & Canadian friends) a number of times a day, wasn’t doing his diet any harm.

Anyway. Let look at other choices you may not have known about.

  • Fats & oils – around 900 calories per 100g
  • Granola – around 500 calories per cup
  • Macadamia nuts – around 470 calories per ½ cup
  • Almond butter – around 200 calories per 2 tables spoons
  • Avocadoes – around 325 per avocado
  • Dark chocolate – around 600 calories per 100g
  • Dried fruit & fruit juices – up to 330 calories per 100g

I know what you are thinking, “aren’t nuts, avocados and olive oils healthy?”  Yeah, they most definitely are.  They are on the healthier scale of the nutrition charts.  The problem here is that they are also high in calories–at 9 calories per gram (you can read more in this article about fats).  The other issue is that they aren’t satiating at all, meaning you can easily over consume on them and never feel full.  You could also say that these food and drink choices are more high calorie / high-ish nutrient density.

This shows that not all healthier food choices can be beneficial for weight loss dieting.  Here’s a simple breakdown for you.

As you can see there is no need to eliminate any food choices from your diet.  It’s simply about the choices themselves.

You can still choose food and drinks that you enjoy such as cookies with a beer while not worrying about feeling hungry or consuming too many calories.  Just stack up on the lower calorie fruit and veg choices with your meals, which will do that job for you.  The more nutritious your diet is, then the more your body will thank you for it more in the meantime.

Play the percentages and win at dieting.

 

SUMMARY

No Suffering – Dieting doesn’t need to mean food cuts and hunger strikes.

Food Choices – Dieting is easier by increasing your food choices.

Low Calorie / High Nutrition – These choices make weight loss easy.

High Calorie / Low Nutrition – too much of these makes weight loss harder.

Play The Game – Dabbling in each food group will satisfy both the body and the mind. Making for a successful weight loss choice.

 

Ps – If you liked this article and want to find about out more ways to diet easier, then check out my weekly newsletter below.