The wonderful benefit
which comes with Tucson Medical Weight Loss is that in theory you will not be
fasting on the fasting days. Indeed, you could actually have a large
burger and endless cups of black coffee on a calorie restricted day
and still be within your calorie allowance. Clearly this would not be
good for you and instead should be looking at using common sense
regarding foods you are consuming on your fasting day to make
balanced and healthy choices.
Water is the perfect slim
line filler, either drank on its own to temporarily take the edge off
a hunger pang or, more particularly, incorporated within food to
increase satiety (the feeling of fullness which is gained from eating
food). Chunky soups plus lots of fruit and veg can work particularly
well on a fast day because they’ll help to make your stomach feel
full. Foods such as fruit and veg as these foods are bulky and low in
calories, take up plenty of room on your plate (a psychological
boost).
Green leafy vegetables,
such as spinach, watercress, rocket, broccoli and cabbage are
particularly low in calories, as are berries, such as strawberries,
raspberries, blackcurrants and redcurrants. Tomatoes, peppers,
orange-fleshed melons and butternut squash join the low-calorie
corner. Foods containing protein is also advisable as when protein is
released into the gut, a hormone known as PYY is produced, which is
believed to decrease hunger. So upping the amount of protein in the
diet will increase the body’s own supply of PYY, helping to reduce
hunger and perhaps aiding in weight loss, foods such as soy beans,
chicken, tuna, squash and pumpkin seeds are all high sources of this
nutrient.
Airy foods take up more
space on our plate (psychologically, it feels like you’re being
presented with more food). For example, if you really must have a
desert, why not try a small pot of whipped mousse which can have
fewer than 80 calories.
Protein-rich foods are
particularly good at inducing that full feeling. It is possible that
they stimulate the release of hunger-controlling hormones in the gut.
The protein in eggs is a good food source for filling you up.
Porridge is a great choice for keeping you full for several hours as
they are a wholegrain which is now proven to keeping you fuller for
longer. To keep calories down make porridge with water or skimmed
milk.
Wholegrain versions of
breakfast cereals, breads, pasta, rice and noodles take longer to
chew and are more satisfying, as the fibre they contain provides bulk
but no calories. Fibre also has a slowing effect on the passage of
food through the gut, which has the effect of keeping you fuller for
longer. The portion size of bread or pasta you can have on a fast day
is to be small, but choosing a brown, not white version can help to
make it more filling. Altering rice/pasta for salad leaves is a good
alternative to save calories.
Focus on whole foods. On
average, foods that aren’t highly processed, pre-packaged or high
in sugar will tend to be lower GI and keep your blood sugar levels on
a more even keel.
Building up an accurate
picture of what actually constitutes 500 or 600 calories is one of
the most educational and interesting aspects of Tucson Medical Weight Loss. It can
help you understand what constitutes a healthy portion and might also
give a clue as to why you ended up needing to lose a few pounds in
the first place.
It is important on the
fast day not to second guess portion sizes as this shall almost
certainly calculate incorrectly and jeopardise weight loss. By
serving slightly larger amounts of food could add over 100 calories
to the recommended amount which could destroy the benefits of the
fasting day.
