Eat Your Water for Weight Loss!!!

Introduction:

Weight loss can be challenging and with time if we increase our calorie intake while having a sedentary lifestyle and hormonal shift we will end up with weight gain over time which increase the risk of many chronic diseases like heart disease, hypertension and diabetes type 2.

According to scientists, having a healthy lifestyle combined with increase intake of water with meal as a beverage and increasing your water in meals could help you achieving your goals. Water is calorie-free and it is a filling liquid.

Why Not Just Drink More Water? 

For some reason, our bodies do not process water consumed as a beverage in the same way it uses water "hidden" in solid food, according to Rolls.

Research shows that people offered soup or a casserole will report feeling fuller and satisfied than subjects offered precisely the same components as separate vegetables, carbohydrates, and other ingredients along with a glass of water.

"It appears that the gastrointestinal tract handles water differently depending on whether you drink it or it's incorporated into a dish," she says. "Water bound into food takes longer to exit the stomach, there's more swallowing, and because the portions can appear large, there are visual cues as well that affect satiety or satisfaction."

Even better, Rolls points out, looking for the best water-rich foods leads you to the kind of nutrient-dense choices like fruits and vegetables that you should be consuming anyway, as part of a healthy anti-aging diet. Besides, she says, adding more produce to your plate will keep your portions large and satisfying.

Best Ways to "Eat Your Water"

• Start each meal with a low-calorie salad or soup, both of which have been proven to reduce the number of calories consumed later in the meal.

• Substitute vegetables with a low-calorie density for other foods, like meat and grains.

• Limit meats and grains so they each occupy no more than a quarter of your plate.

• Aim to fill half your plate with vegetables prepared in a way that keeps their calorie density low (steaming, sauteeing, or microwaving).

• Try adding a second or third vegetable portion for greater variety, rather than increasing the amount of a single vegetable.

• Try a small portion of healthy food, like longevity boosting chocolate at the end of a meal in place of a dessert.

Shouldn't You Reduce Portion Size for Weight Loss? 

Portions served in restaurants, homes, and even those recommended in many cookbooks have been on the rise over the last several decades. Indeed, "supersizing" has led to warnings by the US Department of Agriculture to eat smaller portions as a means to achieve a healthy weight.

Rolls agrees that if most of your foods are of the calorie-dense variety, containing high levels of added fats and sugars, you'll put on weight. Still, she maintains that overall calorie content, not serving size, is what determines whether people gain, lose, or maintain their body weight.

"The trouble is," she observes, "that people have a really hard time reducing portion sizes. Their expectation of how much food to eat is based on thousands of previous eating experiences. If it's less food than they expect, they assume even before eating anything that they'll remain hungry afterward."

Indeed, Rolls says that telling people to eat less has not been a successful strategy for the population at large. Providing generous portions is an easier sell, she insists, and these portions can still be healthy if they contain fewer calories. In her book The Ultimate Volumetrics Diet, she advises boosting the water content of meals to create large, satisfying portions with a lower calorie density.

Sources:

https://www.verywellfit.com/eat-your-water-dont-drink-it-for-weight-loss-2223388