Diet Sodas And Other Low Calorie Drinks
A lot of soda brands now have diet options that are usually zero calories as they use sweeteners in place of sugar. We’ve seen non-carbonated drinks under this category too and although there’s an ongoing debate between whether sweeteners are harmful to your body or not, to this date studies have proven otherwise.
For most overweight people, the health benefits gained from losing fat far outweighs any potential health issues a few sodas might create. We personally like to have a diet soda here and there to hit those cravings when they come.
It seems a fact almost too good to be true, but one way to trick your body into thinking it’s already full - thereby staving off cravings - is to drink a large glass of water with each meal. 60% of our body is made up of it, and it’s probably something you’re not even having enough of anyway. By doing this, you increase the volume of the food in your belly and stretch the stomach lining, stimulating a sense of fullness. This can also be done without eating at the same time but, be warned, you may feel the call of nature a bit more often!
Try to have a 500ml glass with every meal and notice how you feel much fuller afterwards.
Branched Chain Amino Acids (BCAAs) and other flavourers
You’ve probably heard that taking BCAAs can aid your recovery and the rebuilding of your muscles post-workout. Studies have shown that these claims are indeed true but it’s definitely debatable as to whether it’s worth the money. On the contrary most BCAAs are flavoured, and for little to no calories they can turn your water into a flavourful beverage when you feel like something other than water.
Aside from BCAAs we’ve seen other water flavouring products as well as pre-flavoured water being sold, so these options are definitely available at your disposal. Keep in mind soup is essentially flavoured water too so don’t forget this old classic as an option during your cold winters.
Vegetables are a great source of fibre and can have extremely low calories even when eaten in large volumes. This is because vegetables are also filled with water, making it very satiating and a great filler in your meals. Think of something like lettuce which only has 14 calories per 100 grams. If that’s too plain you have mushrooms (22kcal/100g), pumpkin (26kcal/100g), and even tomatoes (18kcal/100g).
Add more veg to your meals to keep you fuller for longer.
Konjac is made from an Asian plant and has a gelatin-like texture. This makes it a useful substitute to noodles, rice, and even tofu. While it doesn’t have much flavour, it also has no calories as it’s purely made up of dietary fibre. A lot of the East Asian populations enjoy having this in hotpot as the konjac takes on the flavour of the soup and acts not only as a filler, but adds variety to their meals. Take into account the benefits from the fibre and you’ll see why it’s so popular for people dieting in Asia.
Similar to fibre, protein naturally provides satiety and is why your diet should be designed around them. Protein also has a higher thermic effect than the other two macronutrients and is thus a win-win food. Lastly, we can’t forget the fact that in order to maintain lean mass during a diet you need sufficient amounts of it in your diet.
This list will probably surprise you, but not only are these fruits low in calories per gram, but they pack a whopping amount of vitamins and minerals your body will probably appreciate you for. Pears, strawberries, apples, raspberries, bananas, blueberries and blackberries are all great options among many!