3 Tips for cutting kilojoules without starving.
While it’s normal to feel a little hungry when you start cutting kilojoules, you shouldn’t feel hungry all the time – much less starving. “As a dietitian, if I hear a client is feeling really hungry, that’s a red flag for me.” Hultin says.
Here are a few expert tips for cutting kilojoules the smart way:
1. CUT GARBAGE CALORIES
Start by cutting food that don’t offer any nutritional benefits. Alcohol, candy, soda, junk food and baked goods are just a handful of obvious foods to look at cutting.
If the thought of giving up all your favorite junk food is overwhelming, remember you don’t necessarily have to cut them out entirely or all at once. “Of course there’s room for all foods in the diet, but sometimes there’s an obvious place to reduce in your diet as you work towards your health goals.” Hultin says
2. USE VEGGIES TO FILL THE GAP
Vegetables provide nutrients vital for health and maintenance of your body. Eating vegetables provides health benefits and are naturally low in fat and calories. Vegetables help provide a feeling of fullness with fewer calories.
For example, if you’re used to eating two servings of pasta at dinner, decrease that to one serving and cook some zucchini noodles or spaghetti squash to make up for the missing serving. That way, the volume of food is still there, but overall the kilojoule density of the meal is less.
3. SWAP LOW-FIBER FOODS FOR HIGH-FIBER
Foods that are high in fiber (e.g. apples, barley, green beans, cauliflower, oats) tend to be more filling, less energy dense (i.e. fewer calories for the same volume of food), and digest more slowly than low-fiber foods. This means you’ll likely eat less and stay full longer, which can help you lose weight over time.
In fact, research in Annals of Internal Medicine reveals simply boosting your daily fiber intake may be an effective weight-loss strategy – especially if you have a hard time adhering to more complicated diet regimens. Plus research shows only 5% of the U.S. population currently meets daily fiber recommendations (between 19-38 grams per day), and that our low fiber consumption is a public health concern. Authors recommend checking food labels regularly to ensure you’re reaching for fiber-rich foods.
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