As we all know, it is important to maintain a healthy balance with the foods we eat. Eating too much or too little can have significant consequences on our health and well-being. Today, more than ever, we have an abundance of food choices that are not only readily available, but often excessively tempting, leading many people to consume too many calories without realizing it. These ‘mouthwatering’ meals, which possess high caloric values, should be consumed with caution, as their consumption can contribute significantly to a person’s daily calorie intake if left unchecked. In this article, we’re going to give you some helpful tips on how you can stay mindful of your calorie intake while enjoying these delicious, but potentially dangerous plates!
There are 3 pillars that increase your calorie intake unconsciously.
The results of the Nature Food study show that three key elements of a meal can lead to increased caloric intake.
Energy density:
First of all, meals with high energy density – ie containing more calories per gram of food – contribute to a higher caloric intake. This is because energy-dense foods tend to contain the most calories and therefore provide more calories in a smaller serving.
Meals rich in “super appetizing” foods:
Second, meals containing highly appetizing foods—that is, foods that make us want to eat more even when we’re not hungry—can also contribute to higher calorie consumption. These types of foods include processed snacks and desserts, fried foods, and sugary drinks.
Fast pace:
Finally, consuming meals at a faster rate can also lead to an increase in caloric intake. When people eat quickly, they tend to have less time for their body’s satiety signals (signals that they are full) to kick in and may therefore end up eating more than if they had taken their time to eat. meal or snack.
Typically, “mouthwatering” meals not only increase your calorie intake, but they are also addictive and lead directly to obesity.
In general, when meals are considered “tempting”, they often contain higher amounts of calories than one usually consumes at one time. This can create an addiction to these meals, which leads to overconsumption and ultimately obesity. Not only do these meals affect obesity levels, but they can also lead to other health problems such as high blood pressure and heart disease.
Eating too many of these tempting meals can cause the body to store excess fat as it struggles to process all the extra calories. As a result, unhealthy eating habits become entrenched in individuals and they are more likely to choose high-calorie options in the future, creating a cycle that is hard to break. Additionally, consuming too many calories can lead to feelings of guilt or shame in people who have internalized negative messages about their bodies or food choices.
To get out of this vicious circle, gradually start making healthy changes. Here are a few tips :
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Pay attention to portion sizes.
You may want to eat whatever is on offer, but greed is not your friend when it comes to calorie control. Be aware of how much you eat and save some for leftovers if needed. If you eat out, order smaller portions or share with a friend.
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Replace high-calorie ingredients with lighter options when possible.
For example, replace cream with low-fat milk when making creamy sauces. Use olive oil instead of butter. Prefer lean meats such as chicken or fish to red meat; and opt for whole-wheat bread and pasta over refined white carbs. These changes can help reduce the amount of fat and calories in each dish while providing tasty meals.
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Add more fruits and vegetables to your dishes as a side or garnish.
Fruits and vegetables are naturally low in calories. They will help you reduce the calorie count of your meal while adding a sweet or crunchy touch to the dish. Plus, adding fiber-rich products helps you stay full longer between meals and not make poor calorie decisions afterwards!
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Stay hydrated throughout the day by drinking plenty of water before, during, and after meals.
Not only does it help flush toxins from your body, but it also acts as an appetite suppressant, which means you won’t be as prone to making calorie-dense food choices during meals. Plus, drinking enough water helps keep your body well hydrated, which aids digestion and prevents unnecessary bloating from eating too much food at one time.
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Chew…chew…. More for 10 sec.
Although this is easier said than done, eating more slowly and taking the time to chew food thoroughly has been shown to be an effective way to reduce our caloric intake. Studies have shown that the slower we eat, the less likely we are to overeat and the more we are able to recognize when our body is telling us that it is full. If you don’t believe me, try it yourself!
Slow down your meals, pay attention to the taste of each bite and chew until each bite is almost liquid. You may find that with a few simple changes, you can control your appetite and still enjoy the food that comes your way, not counting the calories.
