Diet: how to lose weight by eating more (according to a nutritionist)

Lose weight by eating more? We rarely hear about this concept… which makes you dream let’s face it! However, it would be the key to lose weight sustainably according to several experts. Instead of counting calories, it would be a question of betting on foods that are richer, but more satiating and provided with vitamins, especially at dinner. Decryption with Raphaël Gruman, the nutritionist.

You thought you had tried everything in terms of diets? What if the solution was simply to eat more? This is in any case the theory of Tamara Willner, an English nutritionist, joined by several scientific studies.

Interviewed by our colleagues at the Mirror, she explains why counting calories often leads to the failure of diets, and above all, she gives the keys to refine the waistline by eating more.

Calorie counting tends to promote eating disorders (anorexia or bulimia) according to the expert. This is often the reason why this method often leads to failure. However, to succeed in losing weight in a sustainable way, it would not be a question of counting calories, but of choosing them better… even if it means eating more. Proteins as well as certain fats, being conducive to satiety, could be the solution to slim down. Can this advice be applied? We asked Raphaël Gruman, our nutritionist.

Not all calories have the same effect on the body

“Not all calories are equal and should not be considered equal sources of energy,” Willner suggests. By counting calories, we assume that they all have similar effects on the body, which is false, according to the specialist. While some are conducive to satiety, others will be stored by the body and may stimulate appetite.

“To illustrate this, consider 500 calories of candy and cookies and 500 calories of chickens and avocado. Despite the same calorie count, we would gain much more vitamins, minerals, and fiber with chicken and avocado. A diet varied in vitamins and minerals contributes to good sleep, which has direct effects on weight,” says Tamara Willner.

Indeed, several scientific studies have already shown that it is at night that we will burn fat or on the contrary store it. What for? Simply because the time of day most conducive to weight gain is in the evening. The body then goes into “energy reserve” mode. This is the period during which the body spends few calories and reserves those in surplus if there are any.

In addition, a higher amount of protein and (good) fats would keep us full longer and thus reduce our cravings. However, if we take the example of sweets, we recall that they are rich in fructose which tends to stimulate appetite, which can have an impact on weight. Clearly, with equal calories, avocado and chicken could be useful to slim down unlike sweets.

“You can eat larger volumes of food, but with low calorie density”

“There is also a question of the caloric density of food,” explains Raphaël Gruman. You can eat more, that is to say, have larger volumes of food on the plate, but with low caloric density such as green salad, green beans, cabbages … which under a large volume bring very few calories, but satiated. This is the opposite of foods with a high caloric density that bring less satiety such as chocolate cookies. Example: 1 chocolate biscuit (= 10 g) represents 50 kcal while a plate of green beans (= 200 g) represents 50 kcal…”.

Bet on a diet low in carbohydrates and rich in protein and fat

Consuming too many refined carbohydrates may increase blood sugar and promote fat storage. The main food sources of refined carbohydrates are white flour, white bread, white rice, pastries, sodas, snacks, unresolved pasta, industrial cakes, breakfast cereals. In the short term, blood sugar spikes will occur, which will promote your cravings for snacks and sugary foods. In the long run, you become prone to type 2 diabetes.

Nutritionist Tamara Willner recommends, not to eat less, but to reduce the share of carbohydrates by increasing that of proteins and fats. This could satiate you longer.

How can certain fatty foods help to slim down?

bowl of stew salmon

To slim down by eating fat, would be enough to favor the good fats. Fatty foods are interesting from a nutritional point of view because they are satiating. Between falling for a slice of smoked salmon or five sweets, there is no photo. If the first one stalls you, the second one calls to finish the package!

To fill up on good fats, bet on avocado, oilseeds, fatty fish, olive oil, rapeseed oil, sunflower oil, margarine based on vegetable oil, omega-3, eggs, nuts, and even some cold cuts. Margarine is based on vegetable oil.

On the contrary, we limit processed meats, animal fats, cream, or fried foods. These are bad fats, conducive to weight gain, and are very difficult for the body to digest and assimilate.

Fruits, vegetables, whole grains… These foods that can be eaten in large quantities

Two American studies have proven that people who replace foods high in bad fats and sugar with foods high in water and fiber lose weight. The reason: these foods are conducive to satiety while providing energy.

bowl of vegetable salads

To arrive at this conclusion, the researchers met with 7500 Americans. People who ate more fruits and vegetables and whole-grain foods ingested fewer calories than those who preferred foods high in fat and sugar, such as sweets, meats, and cheese. However, in the end, it was people on the diet rich in fruits and vegetables who ate more in terms of quantity.

It is, therefore, possible to slim down by eating larger quantities. The whole thing is to choose the right food.

In some cases, eating little can make you fat.

There is also a phenomenon that explains why some people gain weight by eating little. “Calorie restriction generates a decrease in basal metabolism (the body spares itself) and from the slightest excess, there will be weight gain,” explains Raphaël Gruman.

Clearly, if these people ate more, she would gain less weight.

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