Drink Pounds Away: Help You Lose Weight (cont.)
Grapes have more water content than raisins. For a 100-calorie snack, you can eat more grapes than raisins. It's just that simple.
Fat has less water than any food element at 9 calories per gram, alcohol is next at 7, followed by protein and carbohydrates each at 4, Rolls says.
Want More Examples?
Consider the difference between chocolate milk and a milk chocolate bar. A 1 1/2 ounce milk chocolate bar has 230 calories, while an 8-ounce glass of chocolate milk made with whole milk has 250 calories. For about the same calories, you get a portion that is five times bigger than the chocolate bar.
Add more vegetables -- and less pasta and fat -- to a pasta dish, and you get more food volume. You see the difference, and feel satisfied when you eat it, she says.
Obese people eat more low-water foods than normal-weight people -- big portions of meats, full-fat milk and cheese, fried eggs, high-fat desserts, one study shows. They also ate few high-water foods like salads, fruits, skim milk.
Psychological satisfaction is powerful, she says. "We're talking about dietary changes that people can sustain. If fat content is too low, it doesn't satisfy your hunger. If you don't enjoy foods, you are not in the long run going to sustain the eating pattern. That's where people go wrong, they go too extreme, so they're on the same old dieting roller coaster."
Rolls' theories are right on the money, says Hassan. "There's a lot of research to back this up. Foods with high water content take longer to eat, and they generally leave people feeling fuller. People feel better when their plate is full and their stomach is full."
Tea is calorie-free, has less caffeine than coffee, and is a great source of antioxidants. However, tea won't do much to help weight loss, Hassan tells WebMD. "Sip tea to get full, but I would never tell someone it would boost metabolism."
The bottom line for weight loss -- follow a reduced-calorie, healthy eating plan, get regular exercise, and do weight training to increase lean body mass and speed up metabolism, she says.
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