We've all heard about too many "miracle diets" that promise much and often deliver little. But the "eating experts" — clinical dietitians — say it is possible to eat less, lose weight and keep it off.
Before you chow down, drink up. Water that is. One or even two glasses before a meal are a good idea. A Virginia Tech study found drinking two glasses of water before eating "leads to greater weight loss." But it's not that simple.
"Most of the time, you need more than one strategy," Judy Cohen, RD, clinical nutritionist at Mount Sinai Medical Center in Miami Beach, Florida said. "You need several strategies."
One of those strategies for success: avoid low-nutrient meals because you'll wind up eating more.
"You're not filling yourself up with nutrients, so those hunger cues will still be there and you'll still want to eat," said Cohen.
It's crucial for all your meals and snacks to have healthy fat, protein and complex carbohydrates. For example, Cohen says, don't just have a mid-afternoon apple, spread some peanut butter on it.
"Adding some protein, adding a little bit of good heart healthy fats to those meals, main meals, or snacks, can help you stay fuller for a long period of time."
"I would recommend for people to honor their satiety," said Julie Rothenberg, RD, clinical dietitian at Mount Sinai Medical Center.
Satiety is the state of being satiated or full. It takes your brain a good 20 minutes to register that your stomach is full. So eat slowly and pause half way through your meal. More often than not you'll realize you're already full.
And to curb your appetite before a meal, start with a glass of low-sodium vegetable juice, a handful of almonds or a small salad.
One more suggestion: don't forget the fiber. Adding it to your meals and snacks will fill you up. Fruit and vegetable skins are high in fiber and so are whole grains.
