Which would you choose? Let’s talk about smart food choices for weight loss…….

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Which would you choose?

Let’s talk about smart food choices for weight loss….To lose weight you need to create a NEGATIVE energy balance (Romieu et al 2017). This can be achieved via increasing energy expenditure, decreasing energy intake or a mix of both however, ultimately, once energy expenditure exceeds energy intake, a state of negative energy balance occurs & the consequence is a loss of bodymass with 60-80% usually coming from fat (Hill & Commerford 1996). However, a common side effect that arises from creating this deficit is HUNGER, often referred to as “homeostatic hunger’ (Rogers & Brunstorm 2016)(after all, you are technically “starving” yourself of energy) & though it sounds easy to just eat less & move more, for many it’s very difficult to fight the urge to eat & thus many will cave, “cancel out” the necessary deficit & thus fail to lose weight. This is where volume foods come in.

A huge part of satiation/fullness is related to the degree of gastric distension (Cummings & Overduin 2007) ie. the amount your stomach is filled/pushed out. Gastric distension is sensed by mechanoreceptor neurons in the stomach & then relayed to the brain via the vagal & spinal sensory nerves (Ritter 2004) telling it that you are full & thus stimulating the termination of a meal. Therefore, as a dieter, gastric distension is highly beneficial to increase fullness & reducing food intake.

Therefore, as you can see from the pic, although you could get 100kcal from 1 chocolate chip cookie, you could also get it from a whole 300g of watermelon which, as a dieter will likely be a better option as it will allow to increase distension with MINIMAL kcals. Latner et al (2008 & 2009) even showed high volume, low energy density foods to decrease hunger, desire to eat, excitement about eating, desire for dessert & loss of control over eating in women with binge-eating disorders vs those in a lower volume, higher energy density food group showing the complete opposite ie. greater energy intake, desire for dessert & loss of control over eating so volume is KEY.

? @smurray_32

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Bette

My name is Bette. I'm a 34 year old female from Turkey. My occupation is a website designer and I work from a home office. I have struggled with my weight since puberty. Still figuring out.

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