Weight Loss News

Filling up your stomach on calorie laden foods or low calorie bulky foods can make the difference of weight loss without hunger pains, and also promote long term weight loss goals. A study from the College of Health and Human Development at Penn State confirmed that healthy weight loss can be achieved without feeling hungry. The study was published in the June issue of the American Journal of Clinical Nutrition.

“Eating a diet that is low in calorie density allows people to eat satisfying portions of food, and this may decrease feelings of hunger and deprivation while reducing calories” said Dr. Julia A. Ello-Martin who conducted the study as part of her doctoral dissertation in the College of Health and Human Development at Penn State.

Very little has been studied on the impact of diets that have low calorie density foods and body weight.

“Such diets are known to reduce the intake of calories in the short term, but their role in promoting weight loss over the long term was not clear,” said Dr. Barbara J. Rolls, who directed the study and who holds the Helen A. Guthrie Chair of Nutritional Sciences at Penn State.

“We have now shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets,” explained Ello-Martin.

The study included 71 obese women ranging in age from 22 to 60 to participate in testing out two different dieting models. One diet consisted of reducing fat with the other focused on water-rich foods that were also reduced in fat. The participants were educated by dieticians for making healthy food choice in the assigned diet criteria. Both groups were not limited on counting calories and were free to eat as much as they wanted.

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The good news is that both groups lost weight, but the water-rich food group lost the most weight during the first six months. The water-rich low calorie density food participants lost on aver 19.6 pounds compared to 14.7 pounds with the other group.

The weight loss maintained the weight loss after the second six months group. The women that ate the water-rich foods also ate 25 percent more food by weight, and reported less hunger pains compared to the reduced-fat diet group.

“By eating more fruits and vegetables they were able to eat more food, and this probably helped them to stick to their diet and lose more weight,” said Ello-Martin.

“The Volumetrics Eating Plan” (2007) and “The Volumetrics Weight-Control Plan” (2000) are two books that focus on eating low-calorie density foods.

The Mayo Clinic also dedicates a section of its website to eating bulky low-calorie dense foods as well. Called the Mayo Clinic Diet, is a guideline that focuses of eating foods that are low calorie for the volume or weight.

Resources: http://www.bestsyndication.com