What should I do if I want to eat until full and still lose weight?
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Dr. Dean Ornish answered:If you really want to be able to eat as much as you want until you are full and still lose weight, then you need to reduce fat down to around 10 percent of calories. In practical terms, this means excluding all meats, including fish and chicken, and all oils. In addition, fish and chicken (and for that matter, beef, pork, veal, and eggs) contain essentially no fiber and no complex carbohydrates which, as we discussed in chapter 3, are important.
If you decide to eat fish or chicken, then consume small amounts of roasted or grilled skinless chicken breast or fish such as perch, sole, cod, or flounder that are lower in fat than the more fatty fish such as mackerel or salmon. There are two kinds of shellfish: those that move and those that do not. The ones that don’t move, such as clams, mussels, scallops, and oysters, are the vegetarians of the sea, and they consume the phytoplankton, or sea vegetables. Since these shellfish eat a vegetarian diet, their bodies are relatively low in fat and cholesterol. So, as Dr. William Castelli of the Framingham Heart Study is fond of saying, “If you can’t be a vegetarian, then eat a vegetarian.”
Find out more about this book: Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weig...Helpful? 1 person found this helpful
If you really want to be able to eat as much as you want until you are full and still lose weight, then you need to reduce fat down to around 10 percent of calories. In practical terms, this means excluding all meats, including fish and chicken, and... More -
Janelle Gallo answered:Incorporate lean proteins such as fish, chicken, turkey, & eggwhites as well as greek yogurt and cottage cheese. These foods should also be eaten with some complex carbohydrates that are low-glycemic and take longer to digest, such as oatmeal, sweet potatoes, brown rice, and quinoa. Adding some fiber to your diet in the form of fruits and vegetables will help also satiate you. Finally, having healthy fats such as olive oil, natural almond butter or peanut butter, nuts & seeds will keep you full. Eating smaller meals more frequently and ingesting a lean protein, healthy carbohydrate, and a healthy fat in each meal will help keep you satisfied and also keep your blood sugar stable.Helpful? 2 people found this helpfulIncorporate lean proteins such as fish, chicken, turkey, & eggwhites as well as greek yogurt and cottage cheese. These foods should also be eaten with some complex carbohydrates that are low-glycemic and take longer to digest, such as oatmeal,... More -
Joyce Wendel - NASM Elite Trainer answered:You won't go hungry on a weight loss plan if you include plenty of vegetables and fruit. These contain lots of fiber and water to fill you up without a lot of calories. Familiarize yourself with the calorie counts of a variety of vegetables and fruits to see which ones you can eat freely and those you should watch your portions on.
Helpful? 1 person found this helpfulYou won't go hungry on a weight loss plan if you include plenty of vegetables and fruit. These contain lots of fiber and water to fill you up without a lot of calories. Familiarize yourself with the calorie counts of a variety of... More -
Serena Rain answered:If you want to feel full after eating, retain that feeling between meals, and still lose weight, then you need to focus on the foods that give you the most bang for your buck. Filling your plate full of high fiber low calorie foods like fruits and vegetables, adding small portions of proteins consisting of lean meats or legumes, and garnishing your plate with foods rich in healthy fats, like nuts, olives or avocados, will allow you to eat until you're full, give you proper nutrition to maintain sustainable energy levels and will satiate your hunger until your next meal.
Stay away from highly processed foods which are high in calories, sweeteners and fats, and low in nutritional value. While they may satisfy your initial cravings, you will use up and exceed your daily caloric intake faster and be hungry again sooner.
Avoid snacking between meals, or reach for fruits and vegetables and a handful of nuts, which will give you an energy boost and fill you up, rather than "snack foods" like chips or crackers, cookies or cakes, which are high in calories and will leave you hungrier than you were to start.
Last but not least, be aware of empty calories in drinks and dressings. Alcoholic drinks, sodas and even juice, are high in calories and offer no nutritional value, so view them as treats.
Note: Always read the calories on dips and dressings remembering that vinaigrettes are lower in calories than cream based dressings, and measure out salad dressings rather than pouring from the bottle so that you can avoid accidental calories through over dressing.
Helpful? 1 person found this helpfulIf you want to feel full after eating, retain that feeling between meals, and still lose weight, then you need to focus on the foods that give you the most bang for your buck. Filling your plate full of high fiber low calorie foods like fruits and... More -
Troy Taylor answered:The bottom line to this question is at what point do you feel full? People feel full at different levels and experience the sensation differently. It is quite possible that if you eat a very high fiber, vegetable based diet you will feel full and lose weight. However to effectively lose weight we all need to have some awareness of the total amount of energy we are bringing into our body and the total amount of energy our body needs. I would try to eat a diet that is primarily vegetable based, with fruit being used more sparingly and small amounts of dairy and lean protein. If you can eat a diet like this, and this allows you to eat until full and still lose weight then fantastic. If however you are trying to eat based on how you feel and you are unable to lose weight then I would encourage you to take a good hard look at the amount of total calories you are taking in and start making modifications to that number.
Helpful? 1 person found this helpfulThe bottom line to this question is at what point do you feel full? People feel full at different levels and experience the sensation differently. It is quite possible that if you eat a very high fiber, vegetable based diet you will feel full and... More -
Judy Caplan of Academy of Nutrition and Dietetics answered:You can eat until full and still lose weight. The goal is not to eat until you are stuffed but stop when full. Fiber rich foods help you feel full and satisfied. Healthy fats like natural nut butters, seeds and nuts, olives and olive oils also help you feel full. Processed low fiber, refined foods do not fill you up and can lead to cycles of over eating.You can eat until full and still lose weight. The goal is not to eat until you are stuffed but stop when full. Fiber rich foods help you feel full and satisfied. Healthy fats like natural nut butters, seeds and nuts, olives and olive oils also help... More
