14 Dec Go Ahead, Eat Away!
~Written by Rose Colleran~
Wouldn’t we all like to eat as much as we want without guilt or impact to our waistline? Especially at this time of year, right? This may surprise you, but I love to eat. If I don’t feel that good sense of satiety (fullness) at the end of a meal, I feel deprived and maybe even a little angry. My mother often reminds me: “You were such a happy child as long as we kept you well fed.” Well, if you ask my husband, not much has changed. On the other hand, I also like to fit comfortably into my clothes, be in good physical condition and feel good about my appearance. I’m sure you can appreciate how these two driving forces are in direct conflict with each other. The only strategy I have found that comes close to allowing these two desires to coexist is to eat a high plant-based diet. Aside from the fact that fruits and vegetables are packed with nutrients, I have found that eating an abundance of plant-based foods can provide me with the kind of satiety I enjoy for a fraction of the calories of other foods. It’s a win-win!
The benefits of a high plant-based diet are widely documented and endorsed by several programs, such as Volumetrics. The idea behind Volumetrics is that you can lose weight by eating fewer calories while still feeling full. “People like to eat, and research has shown that when you eat high-water content foods such as a green salad with a lot of vegetables or soup, you eat less food.” says Andrea Giancoli, MPH, RD, and a spokesperson for the American Dietetic Association.
A few years ago I read an article in the NY Times, “Eating for Health, Not Weight,” that also supported a high plant-based diet, its long term health benefits and its ability to satisfy those on a quest for fullness rather than deprivation. Author Dean Cornish, a clinical professor of medicine at the University of California, San Francisco, and the founder of the Preventive Medicine Research Institute, states: “[I]t’s easy to eat too many calories from sugar and other refined carbs because they are so low in fiber that you can consume large amounts without getting full.”
To avoid any confusion, I’m not a vegetarian and I’m not advocating the exclusion of animal based proteins. On the contrary, meals that contain “smart carbs”, protein and “healthy fats” is your best approach to a healthy diet that not only provides balanced nutrition, but also many benefits like sustained energy throughout the day and better sleeping at night. I’ve heard people who follow the Paleo diet refer to it as a “meat diet”. In reality, the Paleo diet also advocates a balanced diet that includes vegetables, fruit, nuts and seeds which are all plant-based foods.
What I’m suggesting is that if your stomach is full of high volume, high fiber, low calorie food, there is less room for other “bad stuff” that will add to your weight and potentially have other negative impacts on your overall health. If you are someone who has a difficult time with portion size, congratulations! You can feel free to over-eat your vegetables! Try adding vegetables to your favorite mixed dishes — bulk up chili, soups and stews with water-rich vegetables like broccoli, carrots or tomatoes. Studies show that you are likely to eat the same portion of food as usual and will be satisfied with fewer calories because some of the space in the bowl is taken up by low-calorie-dense vegetables. If I can eat the same amount for less calories, I’m all for it!
In this festive holiday season steeped with the potential for overeating, lead with vegetables on your plate. A plate half full of a big salad or roasted vegetables doesn’t leave a lot of room for the more caloric options. If looking and feeling better in your clothes and that sense of fulfillment isn’t enough to convince you to give a high plant-based diet a try, there is also the fact that you are nurturing your body with an abundance of nutrients that will make you start feeling better every day. Again, it’s a win-win!