When you are on a fat loss plan, one concept you should keep in mind is that of food volumizing. This refers to how much food you can eat at a given calorie level. Consider it “food density” so to speak. How much food is going to be permitted without going over your calorie target? This is a critical concept to consider because eating a lower calorie intake is what is necessary for fat loss to occur, and you need to get control over your hunger.
If you are planning to eat say 1200 calories per day, and you choose to go for a fast food gourmet burger, fries, and large soda, there is a good chance that is all you will be “allowed” to eat for the entire day. Could you survive off that? Likely not, hence it is important to choose foods containing fewer calories each serving. Then you get to eat more food overall and will not feel as restricted.
So which foods are best? And which foods are worst?
To get the most volume for fewest calories, think water. You want foods that contain as much water as possible as these tend to fill you up faster…
- cod, and
are all excellent options.
Alternatively, popcorn and oatmeal are two great complex carbohydrates to eat because they too offer a lot of volume per serving at a given calorie level.
Chicken is also a good choice, and egg whites are even better. In one cup of egg white you will find just 120 calories, and if you have ever cooked up one cup of egg whites, it is a lot of food.
Worst Foods. What are the worst foods to eat? Any form of dietary fat is going to be bad news. Fat, by nature, is calorie dense because it contains nine calories per gram and most fats do not have much water content. The only exception to this may be avocado, which also supplies dietary fiber. Since you do need to get some fat in your diet plan, if you are aiming to maximize your serving size, avocados prove to be a good choice.
Other foods to avoid include…
- dried fruit,
- red meat, and
Now, take note this is by no means stating these foods are unhealthy. Salmon is an incredibly healthy food, but from a calorie per volume of food standpoint, they just are not the best. Save those foods for a time when you are not looking to lose weight.
If you follow these principles and focus on foods that maximize your serving size while minimizing your calorie intake, you should find weight loss much more natural.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.