Lose Weight By Eating More? High Water Content Foods Such as Pasta, Rice, and Vegetables Do the Trick

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may not be a licence for a liquid lunch exactly, but consuming foods
high in water could be the key to losing weight, nutritionists say.

Dishes with
a high water content, including pasta and rice – which absorb liquid
– as well as soups and stews, appear to keep you feeling fuller
for longer.

But don’t be
fooled into thinking you can simply down a glass of water with your
lunch. Studies suggest the liquid has to be a key component of the
meal you are eating, scientists from the British Nutrition Foundation
(BNF) say.

At the same
time padding out these meals with vegetables – which are high in
both water and fibre – will mean you can eat more while in fact
consuming the same amount of calories. And you shouldn’t feel peckish
an hour later.

So be liberal
while using the grater over your spaghetti bolognese, as long as
its carrots you’re sprinkling.

Do the maths

You may need
a calculator.

The BNF’s advice
is to use foods low in energy density to make up the bulk of your
diet. These are foods lower than 1.5 calories per gram and include
baked beans, boiled eggs, or vegetable stir-fry with noodles.

You can work
this out by dividing the number of calories by the weight of your
food. So your 180g sandwich with 360 calories has 2 calories per

As such it
falls into the category of medium energy density foods, which also
include lasagne, pizza steak and salmon. "You need to control
the portion sizes of these foods and eat them alongside lots of
lower energy density foods," says Bridget Benelam, a nutrition
scientist at the BNF.

the rest of the article

19, 2009

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