Kia Ākina

Working towards lifelong recovery from obesity

Eat Well (content) – Eat bulky low-energy food everyday

Bulky low-energy foods are natural appetite suppressants; they really do quench hunger, particularly when eaten slowly – thorough chewing and deliberate pausing between mouthfuls. 

What are the best bulky low-energy foods to eat? 

Two of the best are salads and vegetable soups. Keeping up salads maintains a fresh feeling of summer all year round and warm soups hit the cold spot of winter every time. Eating a salad or vegetable soup most days is an excellent strategy for weight-loss and health. 

Salads can contain multiple ingredients to make them interesting and nutritious, but be very careful not to pile sauces or dressings into the salad. Sauces and dressings can turn a low-energy salad into a great burden of calories.  

Soups are full of warm water, which give low-energy bulk, but can be very nutritious through using multiple ingredients, mainly vegetables. Just about any combination of veges can make an excellent nutritious soul-loving soup. 

As with salads, we need to be very careful to not mix into soups high-energy ingredients such as cream, coconut milk or cheese, which are good foods nutrition-wise but energy-dense, so should be used very sparingly, if at all. Soup can also bring out a desire to eat multiple slices of bread laden with margarine or even worse, butter. We must resist that temptation, but enjoy the soup to the max, small-mouthful by small-mouthful. 

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