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Excited to go away this summer but constantly battling with your big appetite to keep the pounds off? Don\u2019t worry, I\u2019ve got you covered. Within this article I\u2019m going to provide you with the knowledge to help you get leaner without the hunger pains and irresistible cravings!<\/p>\n
First things first; the one rule which you simply cannot ignore is \u201ccalories in vs calories out<\/a>\u201c. If you\u2019re not in a calorie deficit then you simply will not achieve the goal you\u2019re aiming for. It\u2019s essential that you keep your calories in check and you consume enough protein when trying to lose body fat, otherwise your chances of success will become slim.<\/p>\n There are 4 calories (kcals) in 1g of carbohydrates and 4kcals in 1g of protein, while there are 9kcals in 1g of fats. What\u2019s important to understand is that foods of the same weight and size do not hold the same caloric value. For instance, 1 table spoon of\u00a0peanut butter<\/a>\u00a0contains 90kcals while 1 table spoon of sugar only contains 48kcals. This is due to fat being higher in calories than carbohydrates and protein, and peanut butter is comprised of fats and protein while sugar is made up of carbohydrates.<\/p>\n Now that we\u2019ve grasped the concept of calorie volumes, let\u2019s have a look at some food options that are high in volume but low in calories.<\/p>\n Lettuce contains 15kcals per 100g, so in theory you could consume 1kg of lettuce and only intake 150kcals. The sheer volume of the food would then keep you full and lessen your cravings for more food while the food in your system is being digested. Of course, eating 1kg of lettuce wouldn\u2019t be very appealing and I certainly wouldn\u2019t advise it; that example was just to highlight the importance of food volume.<\/p>\n Vegetables and salads are mainly very low in calories and very high in volume, which makes them a great choice if you have a big appetite. Lean protein sources such as chicken breasts are a great addition to salads which aid you towards reaching your daily protein requirement. 113g of chicken breast contains just 120kcals and 24g of protein. Accompany your protein source with a small helping of carbohydrates to meet your total carbohydrate and calorie goals, and bulk out the meal with lettuce\/rocket\/watercress and other high-volume vegetables such as cucumber, carrot and pepper to curb your hunger feelings.<\/p>\n Protein sources also take the body longer to break down, which means by eating more lean protein sources you\u2019ll feel satiated for longer.<\/p>\n Although eating more frequently can help to increase metabolism, when you\u2019re in a caloric deficit it\u2019s difficult to make a smaller number of calories stretch over 5-6 meals instead of your usual breakfast, lunch and dinner. This is why bulking out your meals is very important if you\u2019re serious about losing fat.<\/p>\n For example, if your maintenance calories were 2250kcals per day and you decided to create a large deficit of 500kcals per day, you\u2019d only have 1750kcals to consume over 6 meals. This would work out at just 291kcals per meal, which is quite a small amount of food in usual terms. Just to put it into perspective, that\u2019s about \u00be of a McDonald\u2019s medium milkshake.<\/p>\n Eating 5-6 meals a day would definitely be possible if you bulked out each meal with low calorie, high-volume foods as mentioned previously. However, if you\u2019d prefer to eat bigger meals, or you simply don\u2019t have time to eat so frequently, then the usual breakfast, lunch and dinner options may be more suited to you. Having just 3 meals per day will also allow you more calories per meal, for instance using the same number of calories as earlier (1750kcals), a person would be able to consume 583kcals per meal, which would be much more filling, and would require less bulking out.<\/p>\n Taking into consideration the amount of time which would be left between meals with only having 3 per day, you may wish to supplement caffeine.<\/p>\nCALORIES & FOOD VOLUME<\/strong><\/h2>\n
CALORIES IN VEGETABLES & SALADS<\/strong><\/h2>\n
FOOD TIMINGS<\/strong><\/h2>\n
CAFFEINE<\/strong><\/h2>\n