Feel Full on Fewer Calories
14 October 19, 2012
When you go on a diet are you starving? Do you look at your three ounces of meat and wonder how you got here?
One of the biggest issues that dieters face is the fact that they are hungry after they eat their allocated calories for the day. That tends to lead to midnight raids on the fridge.
Dr. Barbara Rolls, whom I met a couple weeks ago at the Academy of Nutrition and Dietetics conference, has done a ton of research into reducing calories without feeling hungry.
Her lab has analyzed how you can be satisfied with less calories so that it is easier to lose weight. How did she do the research? She has a laboratory where she feeds study participants and measures how much they eat. She has authored over 250 papers on eating behavior and nutritional science.
Anyone who attends Weight Watchers is going to realize that much of the program that Weight Watchers is promoting is based on her extensive research.
Her book, “The Ultimate Volumetrics Diet” has over 100 recipes that show you how to increase the volume of your food while decreasing calories. There are a bunch of great color photos that show you how much more food you will get if you use her solution.
The key here is increasing fruit and vegetables in your meals as you decrease higher calorie and fatty foods. The fiber and water in fruits and vegetables make you full so you aren’t tempted to keep eating more treats.
What I love about this approach is that it is a win-win. You eat more fruits and vegetables (which you need to get healthier) and you lose weight. If you get in the habit of increasing these foods in your diet, you will have made a serious shift that will help you to remain disease free.
The recipe below looked so great for fall!
Have you tried the Volumetrics Diet? What do you think?
Pear Cranberry Strudel
reprinted with permission from “The Ultimate Volumetrics Diet” by Barbara Rolls, Ph.D.
This light and simple dessert works best with pears or apples—their relatively dry flesh allows the phyllo to get crisp. Look for the smaller size phyllo sheets as they are very easy to work with.
Makes 6 servings (100g each), 3-inch piece each
3 medium (444g) or 2 large pears (about 1 pound), peeled, cored, and chopped
2 (14g) graham cracker squares, crushed
1⁄4 cup (15g) loosely packed dried cranberries
1 tablespoon (16g) light brown sugar
2 teaspoons (5g) ground cinnamon
1 teaspoon (3g) cornstarch
1 teaspoon (4g) granulated sugar
Eight 9 by 14-inch (90g) or four 14 by 18-inch sheets phyllo dough
1. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
2. Combine the pears, graham crackers, cranberries, brown sugar, 1 teaspoon of the cinnamon, and the cornstarch in a medium bowl.
3. If using the large size phyllo, cut in half to create eight 9 by 14-inch sheets. Working quickly to prevent the dough from drying out, stack 2 sheets on the baking sheet, spray lightly with cooking spray, and top with 2 more sheets. Place half of the pear mixture along the long edge of the phyllo stack about 2 inches from the edge and 2 inches from each side. Fold the edge over the filling, fold the side edges over the filling, then gently roll up. Position seam-side down, spray lightly with cooking spray, and sprinkle with ½ teaspoon each cinnamon and granulated sugar.
4. Repeat with the remaining phyllo dough and filling.
5. Bake for 40 minutes or until the phyllo is light brown and very crisp. Cut each strudel into 3 pieces and serve immediately.
Nutritional Information per Serving:
Calories 120, Carbohydrate 26g, Fat 1g, Protein 2g, Fiber 3g, PointsPlus 3
Snack Girl receives a small percentage of sales from links to Amazon.com.
The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off
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