Eat high-volume foods, lower fat

High-volume foods such as fruits and vegetables are high in water and fiber, and contain few calories per unit volume. Calorie-dense foods, such as cheese, French fries and burgers contain a lot of calories in a small volume.

Dr. Barbara Rolls has studied the effects of meal volume on food intake and obesity for more than 20 years. She secretly films people eating in her volumetrics laboratory and studies the effects of dietary composition on appetite and weight loss. 

Rolls' studies have shown that people who ate more high-volume foods lost more weight. What's even better is the study shows you can eat all the natural fruits and vegetables you want.

Eating high-volume foods also cuts down on caloric consumption when you're preparing to eat calorie-dense meals. For example, eating a salad before a meal will decrease your caloric intake of a subsequent meal by almost 20 percent. 

So here we go again -- are we getting the message? -- eat more fresh fruit and veggies!

Check out Rolls' book: "The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories"

Comments

[James]

thinks for sharing it ! I know that vegetables and fruits contain a lot of nutrition, which contains many elements of our daily needs. Weight loss and it is useful. we can discuss http://www.goslimming.com