Evidence consistently shows that the way to lose weight is to eat fewer calories than you burn. Some foods are better than others because they are naturally satisfying. Fiber, fat, and protein are known to have satiating effects on gut hormones that signal the brain. For instance, while a piece of toast with a tablespoon of peanut butter may have the same calories as a candy bar, the fiber, protein, and fat in the toast and peanut butter will be more satiating and prevent hunger cravings later. When you eat the right foods, you are naturally satisfied and that satiated feeling is sustained for an extended period of time.
Be aware of beverage calories.
At and between meals rely on no- and low-calorie beverages, such a water, brewed teas and coffees, or soda water with a splash of fruit juice. It only takes 1/2 cup of juice to make a serving (look at a measuring cup - that is not much!). Beware sports drink, specialty coffee beverages, alcohol, and smoothies that can quickly add hundreds of calories in sugars, fats, and alcohol with little or no health benefit. Know the caloric cost of your favorite beverages.
Jay N. Yepuri, MD, MS, Chief Medical Officer. Dr. Yepuri is Board Certified in Internal Medicine and Gastroenterology and a Member of the Board of Directors of Digestive Health Associates of Texas (DHAT). He also holds several senior leadership positions in organized medicine, healthcare accreditation organizations, hospitals and other healthcare industry organizations.
Shashi Marulappa, DVM, MS, MBA, CEO and Co-founder. Dr. Marulappa is a life-science technology entrepreneur with graduate training in biomedical sciences. Prior to founding NutriForward, Dr. Marulappa worked in clinical stage therapeutic development space. Dr. Marulappa significantly contributed to the development of RiduZone®, a new dietary supplement to support a healthy weight, appetite and body-fat metabolism, through FDA acknowledgement process.
Authors could be contacted via firstname.lastname@example.org