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Small modifications to your meals can make massive Small modifications to your meals can make massive difference to caloric intake. . 🤓Research shows that just by manipulating the calorie density of foods on your plate, you can reduce calorie intake to facilitate weight loss or management goals. . 👀Spot the difference? . You’ll notice the plates with lower calories simply substituted high calorie dense foods for low calorie dense ones. Importantly, you’ll be able to up the portion of these low calorie dense foods, which will help with satiety via a concept called “sensory specific satiety” that is influenced by the volume of food consumed, rather than the calorie density of the food.
Fibre is an under appreciated strategy to help wit Fibre is an under appreciated strategy to help with fat loss. . 🤓 Fibre has viscous or bulking properties that when digested, expand in our stomach and can slow digestion. The stomach also has nerve sensors that are sensitive to stomach (gastric) volume. When the stomach expands, it communicates to the brain that you’re full. Because fibre increases stomach distension, it can activate these nerve sensors and increase satiety, thereby reducing calories consumed from hunger. . 📚 Research by Roberts et al. 2014 showed eating MORE high fibre foods alone helped subjects lose weight even WITHOUT TRYING to lose weight. When high fibre foods were intentionally combined with eating MORE low energy dense foods, weight loss was maximised.
Inverted rows are an awesome exercise for home wor Inverted rows are an awesome exercise for home workouts. All you need is a broom stick or bar and two chairs 👍 . 🤓 These target primarily the back (latissumus dorsi), the muscles that pull our shoulder blades together (rhomboids, middle trapezius), back of the shoulders (posterior deltoid), and front arms (biceps brachii).
When we look at factors that predict how much food When we look at factors that predict how much food people eat, 👉 energy density and palatability are two of the most important. . Energy density is the weight of a food, typically expressed in grams, divided by the energy in a food, typically described in calories. If we took and apple and peanut butter cups, it would take 7 peanut butter cups to thereabouts equate to the weight of 1 apple (147g and 154g). . The energy density of the two foods would be significantly different with the peanut butter cups containing about 9x the calories compared to the apple! . 🤓📚 Research consistently shows that under ad libitum eating conditions, where people can eat as much as they want, people consistently eat more when given high energy dense diets versus low energy dense diets. . Practical application 👉 If you’re looking to lose or control your weight, look to consume more low-energy dense foods, which will have less calories and typically more fibre, which will help to enhance satiety 👍 . Credit 📷 @ptcollective
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