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The "Eat More" Strategy for Easier Weight Management

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Penn State University nutrition professor Dr. Barbara Rolls of the United States suggests limiting higher-calorie density foods and consuming low-energy-dense items like fruits, vegetables, whole grains which offer high nutritional value. By opting for these kinds of foods, you can enjoy larger portions while still adhering to your intended calorie intake.

In this regard, choosing a vegan diet emerges as the optimal strategy for enhancing both health and weight control. By prioritizing ample fruits and vegetables in one’s meals, maintaining a healthy weight becomes more achievable. A 2017 study revealed that individuals favoring vegan foods typically maintain lower average weights compared to those whose diets are centered around animal-people meat, dairy, and eggs. This dietary approach not only supports healthy weight maintenance but also mitigates the risk factors for chronic conditions like heart disease, high blood pressure, elevated cholesterol levels, and type 2 diabetes.

Furthermore, studies show a correlation between increased soluble fiber intake and a reduced risk of abdominal fat accumulation. Soluble fibers such as beta-glucan and glucomannan combine with water to form a gel-like substance in the stomach. It slows down the digestion process and prolongs the feeling of fullness.

To begin selecting low-energy-dense foods, focus on those that are naturally high in water and fiber. These foods add volume to your meals without significantly increasing calorie intake. Examples include fruits like strawberries, watermelon, and oranges, as well as vegetables such as broccoli, spinach, and bell peppers. Additionally, whole grains like quinoa, barley, and brown rice, along with legumes like lentils, chickpeas, and black beans, are excellent choices. Additionally, focus on choosing whole grains over refined grains and opt for vegan protein sources. These foods can help add bulk to your meals without adding excessive calories.

Now, here is a nourishing vegan recipe featuring low-energy-dense foods, perfect for those days when you crave a comforting and nutritious dinner ready in under 30 minutes! For this delightful vegan Thai vegetable stir-fry, gather kabocha squash (or any preferred variety like butternut), mushrooms, broccoli, eggplant, baby corn, sugar snap peas, and tofu as your main ingredients. For the flavorful stir-fry sauce, you’ll need soy sauce, garlic, ginger, and vinegar.
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