A DIETING METHOD THAT WORKS FOR THOSE WHO PREFER NOT TO WORK WITH NUMBERS AND DATA.
If you're someone who just doesn't mesh well with numbers and data, tracking Calories and macros probably isn't a viable option as a longer than short term dieting strategy. Not everyone can get away without tracking anything, but looking into a non-tracking method of dieting might be a good idea if the aforementioned sounds like you.
There are many non-tracking dieting methods out there that can be used in combination. Using food selection to manipulate automatic Calorie intake is easily one of the most prominent methods.
So what is it, and how does it work?
Focusing your food selection mostly on 'low-Calorie-per-bite', voluminous or filling foods allows you to eat a filling portion of physical food for not a lot of Calories. The high food volume, surface area or mass you're able to ingest will stimulate greater appetite satisfaction for fewer Calories than more Calorie dense options. The result being an automatic reduction in Calorie consumption with very little to no impact on meal hunger satisfaction. This automatic reduction in Calorie consumption will often place a dieter in a Calorie deficit leading to weight loss outcomes.
Typically these filling foods present themselves in the form of plant matter being fibrous fruits and vegetables. But the idea of low Calorie per bite food swaps extends further to meats, dairy and grains.
Practical examples that reduce Calories per bite and encourage a lower consumption of Calories include the following:
Fatty steak ➡️ lean steak
Full fat yogurt ➡️ nonfat yogurt
Pasta ➡️ potato
White rice ➡️ kidney beans
Olive oil ➡️ avocado
Noodles ➡️ ‘zoodles’
Coke ➡️ Diet Coke
You can also change the ratios of ingredients within single meals to reduce the Calorie density. An example would be increasing the fruit to oat ratio in your morning protein oats.
Typically speaking edging towards a lower fat, higher plant, higher fibre approach to food selection will result in reductions in the Calorie content of your food without really changing the physical amount of food you can actually eat.
It’s worth considering if you want to diet but don’t prefer the idea of tracking numbers and data and/or are suffering from heightened hunger levels during a period of intended Calorie restriction.
To learn how to use non tracking methods to help you move towards and maintain your goals, click the button below