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Diet Tip: Start Off Smart

The equation for weight loss is rather simple - calories burned needs to be higher than calories consumed, so you are in a calories deficit. So when cutting back on the calories you want to find foods that are filling and that are not loaded with calories. Basically you want to look for foods with high water and high fiber content, since they add bulk to your meals and fill you up without adding a lot of calories.

Adding more low-calorie, high-volume foods is considered the "volumetric" theory of eating, which has been studied extensively at Pennsylvania State University. The basic recommendation is to begin a meal with the classic starters of soup or salad, aka liquid and bulk. Just make sure the soup is broth base and loaded with veggies and always go easy on the dressing. Salad dressings can be loaded with fat and hidden calories.

Join The Conversation
missnomi missnomi 9 years
but, don;t forget to eat less of the main course, or else you'll still be eating more than before :D
staceyleeroberts staceyleeroberts 9 years
I love soup and often order it when I go out, everyone else is eating fattening appetizers and I'm starting with soup. I never order cream soups though. Spinich is great and I eat bags and bags of it with a bit of olive oil and lemon juice.
mtiger mtiger 9 years
Ellabella...I've heard the soup thing is a great way to lose weight. Where can I find recipes for lowcal soups? Any suggestions?
EllaBella EllaBella 9 years
Yes that volumetric thing is a very good tip for dieters. For example take 200kcal it is incredible how much spinach you have to eat to reach that amount of calories (approx 30oz/280g!!), compare it with 200 kcal of milk chocolate, a ridiculously small piece of 2 oz can be enough !! Personnally I always try to opt for high-volume foods. My freezer is full of homemade low cal soups that I freeze in portion sizes and take out when I need a quick filling and nutritious but low cal meal.
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