Monday, October 14, 2013

Easy Recipe Changes That Help You Lose Weight

I know it sounds to good to be true.  But it is true and I have science to back it up (Appetite 66: 75, 2013). In a recent experiment reported in Appetite, adults aged 20 to 45 were fed food modified for calorie density one day a week.  On those days, the participants consumed between 230 and 400 fewer calories, depending on the changes made to the recipes.  The participants did not know the recipes had been altered, so they cut a substantial amount of calories those days without even knowing it!

When I look at studies, I look for the benefit and the Ayurvedic angle.  From an Ayurvedic perspective, the changes made altered the food in a way to make them more nutrient dense, natural and easier to digest.   Making these changes on a regular basis would improve digestion, which would make the body healthier.  Strong digestion makes the body have a better metabolism and less prone to weight gain.  These changes should be a part of your daily routine.

Drum roll please.  The changes simply involved cutting the caloric density of the food by twenty percent and were done in one of three ways.  One, reducing the fat in the recipe.  Two, adding more fruits and vegetables to the recipe by pureeing them or chopping them finely.  Three, adding water to a dish so that it became more soup like.  Cutting out part of the oil yielded the biggest caloric loss of 400 calories.  Adding the fruits and vegetables came in at number two with 300 calories cut, and water had the participants down by 230 calories.

It is hard to lose weight, but with a little preparation it can be done without too much sacrifice and angst.  The weight loss section of my blog has other easy suggestions that can assist you.  You can also contact me for more help.

Stay healthy & well,

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