For those of you still struggling to tip your caloric balance to the negative side, here are some excellent tips courtesy of Jeff Novick:
http://www.jeffnovick.com/RD/Articles/E ... nsity.htmlIf you are following the principles of calorie density and your excess weight is not coming off as quickly as you would like, then there are some adjustments you can make to what you are doing in regard to the "calories in" and the "calories out" end of the equation.
In regard to calories out, you have three areas you can make adjustments, which are frequency, intensity and time (FIT). You can exercise on more days or more times in a day (Frequency), you can raise the intensity of your exercise (Intensity), and/or you can do it for a longer period of time (Time). For most people, 150 minutes of exercise per week, should be more than enough.
In regard to calories in, you can lower the calorie density of the diet, by shifting the composition of your meals to include more foods that are the lowest in calorie density (vegetables, salads, soups, etc.). Make sure 1/3 to 1/2 of the visual volume of all your meals are low calorie dense vegetables. The other 1/2- 2/3 should be unrefined complex carbohydrates (legumes, intact whole grains, starchy vegetables).
In addition, you can make the following modifications:
- Salt: For many people, salt seems to act as an appetite stimulant. So, the less you salt your food, the less people tend to eat.
- Variety: For many people, having a variety of foods available at each meal also seems to encourage over consumption. Therefore, the less variety at a meal, the less food consumed.
- Raw Foods: Foods you can eat raw tend to be lower in calorie density and may not digest as efficiently as cooking helps the digestion process.
- Sequencing: Eat the lowest calorie dense foods first. This fills you up so you eat less of the higher calorie dense foods.
Avoid:
- all higher fat, calorie dense plant foods (nuts, seeds, oils, avocados, tofu, etc.)
- all refined processed grains & starches that are higher in calorie density (breads, bagels, crackers, cookies,
dry cereal, tortilla's etc. & anything made from ground up flour) even if they are whole grain.
- all concentrated sugars/sweeteners (sugar, brown sugar, agave, honey, molasses, date sugar, etc.) even if
they are natural and organic
- all dried and dry fruits (raisins, dates, figs, etc.)
- all liquid calories (juice, non-dairy milks, etc.)
Kate
, but it sounds great.
