LOSE WEIGHT BY TRICKING YOURSELF

It is possible to feel full on fewer calories. Here’s how.

GO LOW

Lowering the energy density of your diet — the calories it contains per 100g — is an effective way to stay fuller longer and lose the pounds. A study found that a low-fat, low-energy density diet is more effective for weight loss over one year, than a low-fat, higher energy density diet.

DO THE MATHS

Calculate the energy density of a food by dividing the number of calories by the weight of the food: a sandwich with 360 calories that weighs 180g would have an energy density of 360/180 = 2. We should try to eat foods that have an energy density less than 1.5, only moderate amounts of foods with an energy density of 1.5 - 4 and only small amounts of foods with a density of 4 - 9.

HAVE A LIQUID LUNCH

A low-energy density diet can be achieved by eating foods with a high water content; this includes dishes where water is added during cooking, such as soups and stews, foods like pasta and rice that absorb water during cooking, and foods naturally high in water.

INCREASE YOUR PROTEIN

Protein curbs hunger better than carbs or fat. So when you make a sarnie go for thinner bread and up the protein filling such as tuna of chicken.

FILL UP ON FIBRE

Fibre absorbs water, increasing fullness feelings. So, eat wholemeal bread, wholewheat pasta and brown rice.

GO EASY ON THE BOOZE

Alcohol stimulates appetite so don’t drink every day.