Nutrient-dense eating, or as I like to call it, “the biggest bang for your calorie buck, ” compares the quantity of nutrients and the number of calories in an item. Simply stated, it means to emphasize foods that are rich in vitamins, minerals, phytochemicals, and antioxidants, and also low in calories. Examples include fresh fruit, vegetables, and whole grains.
How Does It Work?
Nutrient density works as a weight loss and weight management tool because it doesn’t feel as restrictive. You still get to enjoy your favorite foods by dressing them up with nutrient-dense ingredients. This helps to increase the amount of food you can eat, while still managing your calories. When you feel full, you are better able to stick with any meal plan.
Volume and fullness are important factors in satiety. As we start to digest food, our stomach gradually expands. This sends a fullness message to the brain and therefore reduces our desire to eat. This signal is more pronounced when we are eating filling foods, usually those that contain fiber, protein, and fat. That’s why this meal plan is heavy on both fiber-rich carbohydrates and protein.
Diet and Exercise
This following meal plan is geared to help you lose 10 pounds in one to two months; that window is because everyone experiences weight loss differently. Some of us are able to make a few changes and lose weight right off the bat, while others will need more time before the weight starts to come off. I think it’s important to re-emphasize that the timeline doesn’t matter as much as the process. Making healthy lifestyle changes can take longer than more popular, quick fix approaches. Try not to get frustrated if it’s taking longer than anticipated; as long as you are making changes to your diet and being active, you will eventually reach your goal.