All right, we're moving very well along the course feel fuller with fewer calories. Now in this unit and this lesson, I'm going to be talking to you about how to actually put together in action into Practical Action, all that you have learned. So I have for you here, five steps, which you can easily follow with all the tips and tricks that I'm going to share with you now. So let's start. So step number one is turn on your satiety hat, even before you begin to eat and how do you do that? So for that I have for you five steps or you know five kind of pointers with which you can do with which you can put everything you have learned into practice.
The first one is low calorie first and high calorie lost. The second one is combine a calorie dense with calorie poor. Always include a protein at your main meals, eat your water, and always reuse it. It had an amazing Explaining each one of these to you in just a minute. Before we get into more details about those five steps, five sub steps rather, I just want to caution you that fat free foods are not necessarily low in calorie density. So be mindful of that.
Oftentimes, what happens is that fat free foods often contain more carbohydrates than the original version to make up for the lost taste. So for manufacturers, when they remove the fat from a product or to make it factory, they will often add something which is starchy to make for that last taste. So before we put everything into practice, those five pointers that I just mentioned to you, I just want to give you a bit of a caution that fat free foods are not necessarily low in calorie density. And fat free foods often contain more carbohydrates than the original version to make up for the last taste. Now for manufacturers when they take away the fat from a product to make it through No fat or fat free, they will often add something which is starchy to make up for that last taste. So what you could do is that when you're doing grocery shopping, you want to pick up the original version and the factory version and compare the two labels and see what the difference is and many times you will find that the carbohydrate amount is way more in the factory food in comparison to the original version.
And oftentimes you might be better off you haven't you know having an enjoying the actual original version, rather than going in for the factory version to just a caution there. Another thing to remember is that cookies will often pack in more than 1500 calories per pound, fat free bagel chips, about 2000 calories per pound. That is a lot. And when you have cards like this, it is so easy to pack on pounds. Now let's get into a bit more detail about those 505 pointers I had for you I listed for you when we started This year. The first one is low calorie first and high calorie last.
So what does this really mean? So this means that start your meal with a big veggie salad. You can add some nuts and seeds if you'd like. And some vegetable soup if you want, or some vegetable soup like a chunky vegetable soup or it could be just any vegetable soup it's let's say with some chopped fresh veggies into it in our bean and vegetable broth. You can choose what you like. Stay away from the creamed ones definitely but a vegetable soup is a really good way of you know starting a meal.
Now vegetables are calorie poor, but filling because of their fiber content and their water content. And when you go out to restaurants try to avoid that bread basket as much as you can. Instead you could request a fresh veggie plate or a salad and it can be the first thing served you before you get to the menus. I want to say In these days in restaurants that they have, you know, veggie sticks with some dip with it, maybe a hummus or maybe to the key something like that which you can start your meal with. Now, there are several studies that have documented that if you start out your meal with a low calorie dense vegetables, salad or soup, you tend to eat fewer calories for that meal. So what you could do is you could tell the server about your health demands and usually they're pretty good about it.
So they might charge you a bit more money, maybe a few dollars extra, but trust me that is worth your health and it is worth you. So give that a try. The next one is combined calorie dense with calorie poor. How do you do this? So think of this that when you want to indulge in tortilla chips, you know how to get your thinking cap on getting satiety hat on here, and what you could do is you can pair it up with hummus or beans, or salsa. Now when you do that what Going, what's gonna happen is it will dilute the total calorie density of the food that you're eating.
And when you combine the two, you will likely eat less chips. And because you're pairing it up with beans or salsa or hummus, so you will definitely go lower on your chips which are high calorie dense. Then dried cereal, keep in mind is you know, about 1700 calories per pound. So when you're serving yourself some cereal, you might want to put some less in your bowl and you can load it up with fruit, which is 300 calories per pound. And as a result, the total calorie density of the cereal with fruit is lowered. The fruit fills you up and keeps you from eating too much of the calorically concentrated cereal.
The next one is always include a protein for your main meals. And I've been talking to you about this all through the course and our protein provides maximum satiety and fullness. So we know that Right. So you want to start including lean proteins like Turkey, chicken, fish, or even veggie proteins like beans, lentils, soya, these are kind of good options. You might also want to try going vegetarian twice a week if you'd like to lower the calorie intake for the entire week. This is having a veggie day or you know, eating vegetarian two days a week is a good option as well.
The next one is eat your water again, try to eat your water. That means when you are eating your water, you are actually filling yourself up with low calorie dense meals because usually, water rich foods are filling but they are not calorie dense. For example, fresh fruit is rich in water, and it averages to only 300 calories per pound. Now a few comparisons over here. Now dried fruit, you know it's has very little water and can add up to a waste of time. By nickel 1300 calories per pound.
Now if you compare pasta which is full with full of water has 500 calories per pound in comparison to bread, which is 1250 calories per pound, oatmeal has 300 calories per pound and dry cereal has 1700 calories per pound. So keep these numbers or these options in mind. Now, quite often water rich foods are also rich in fiber and low in fat. But you need to be on the lookout for smoothies and shakes which can be from 400 to 850 calories per serving. Now in step number two, I'd like to introduce you to a satisfying formula so eat healthy, satisfying meals. So what does the satisfying really mean?
Formula call it a satisfying formula which I found from a website called training peaks.com. And this has three components to it. One is that there should be at least one low density food. And at least one high satiety food plus society activator this equals to a satisfying meal. Let's see what this really means. So you have low energy dense foods in this in this over here which are high fiber and complex carbs.
So you choose one from here. Then you choose a high satiety should choose from here and you add a satiety activator from the third column. So let's say for example, if you want to choose let's say grapefruit right so if you choose grapefruit From here, you can probably have let's say cottage cheese on the side, you know as the front I set it. So grapefruit is high fiber and the cottage cheese is high satiety. And on the side you might want to have let's say you can pour a little bit of olive oil on on top of the grapefruit. You'd like it seems odd combination but it tastes really good or you can even have the faces of Tomato with one tablespoon of olive oil.
So you're having grapefruit, cottage cheese, and some sliced tomato, it's a contrasting flavors, but it they go really well together just as an example. So make your choices as to what you want to do. You can, let's say, let's say you can do lentils. And you can do let's egg whites and you can add any bit of olive oil in it as well or you can even dip bread in one tablespoon of olive oil. So when you have these three, you are actually getting a satisfying meal, which will really help you you know, give you good satiety in your meals or snacks, whatever you are in whichever meal you're having these type of foods. Now in Step three, I want you to eat well eat well spaced, balanced frequent meals.
So eat a minimum of two meals per day. So you really want to space your main meals at least four hours apart. And in each of these main meals you want to have at least three food groups for each meal, for example for lunch, so you all you want to have like a meat, maybe add some vegetables and and you can have food on the side if you don't want to start at during that time or you can have a starch and have veggies and you can have some protein some you know some lentils or some meat in that case so the three food groups automatically over there, so you must include a protein at him in meals. Try to choose Whole Foods 75% of the time, and avoid highly processed foods and eat at least two main meals per day. So two is critical over here at least two main meals must be eaten every single day.
Then eat a minimum of one to two snacks per day. Because like I had mentioned to you before, snacks help to fill the gap and they can be super helpful in you being famished at your next meal. snacks are many meals Try to aim for two food groups for each snack and that will keep you way more satiated. And moving along to step number four, never skip breakfast. I know there are controversial reports that for some people breakfast, you know, even if they skip breakfast, they're pretty good. But there's lots of research that also tells us that missing a breakfast when you miss a breakfast, you are usually extremely hungry later in the day, and consequently eat much more.
And eating breakfast results in a feeling of satiety that causes you to eat less, and control meal portions during the rest of the day. There was a study that was published in the American Journal of Clinical Nutrition and that found that people who ate breakfast it was mainly women who ate breakfast, voluntarily consumed roughly hundred fewer calories throughout the entire day. Then women who skipped breakfast so now think about this. If you eat Hundred fewer calories every single day, then in a week, you're actually reducing your total calorie intake by 700 calories. And that's 100 calories can really go a long way in maintaining your weight, or even losing weight if that's what you're looking for. And step number five is you need to be mindful of mindless eating.
Many times we often do mindless eating. I'm going to dig in a little bit deeper about this as well. So the there are five types of mindless eating. The first one is emotional eating. And when it comes to emotional eating, the factor that drives our eating is not physical hunger, but it is emotions such as happiness, sadness, or even boredom. And you learn to tell the difference between real physical hunger and emotional food cravings.
The second one is spontaneous eating. So with spontaneous eating what we mean is often We eat enough food just because it's there, just sitting on the table and you want to eat it even when we are not or we are already full. So this adds a lot of useless calories to one's diet. And the best way to avoid spontaneous eating is to eat on a regular schedule. Remember in the previous one in the previous part of this presentation, I had said eat regularly spaced meals, like at least three meals and two snacks. So that's where the regular schedule comes into place.
The next one is unconscious eating. unconscious eating means that sometimes we eat without even being fully conscious what we are doing and this is often happens in front of the TV. So when you turn on the TV, you get so engrossed in the film of the show, whatever you're watching that you forget the portion that you're eating. So a good way of you know getting getting a control on your unconscious eating is maybe you want to do some food journaling. So that will really help you keep track of any unconscious eating that you are doing. The next type of mindless eating is habitual eating.
So habitual eating is eating out of habit and not hunger. So when you eat on a schedule, it's a good thing if the schedule is sensible, but it becomes a bad thing when it is not sensible. So definitely create a schedule for yourself to eat, but it should make sense. And the last one is clearing your plate. And that's how we all grew up. That is you need to clear your plate when you you know, get up from the table.
Sometimes what happens is that we start to eat and when we are hungry and don't stop until we are full. Instead, we keep on eating until we finish the food that's in front of us just because in front of us does not mean you got to stuff it in yourself. So the best way to avoid this is to start serving yourself small portion sizes. So each portion that you put on your plate You will finish that and you're not overeating. So, again, just a quick recap. There's five types of mindless eating.
That's emotional eating, spontaneous, eating, unconscious, eating habitual eating, and clearing your plate. All right. Now the next one is Yeah, I wanted to start assigning a weekly cheat day for yourself. It's okay to cheat this fun and cheating. So you can follow the 8020 rule or the 9010 rule, meaning that 80% of the time you're eating healthy and 20% of the time, you can indulge in your favorites, you're good the goodies, the cookies, chips ice cream that you want. Or for some people the 9010 break works over 90% of the time they're eating healthy, and 10% of the time you can break.
So now the cheat day will quickly become your favorite tool. When you wish to indulge in the goodies that you have been missing. And with that, what happens that you do not feel deprived and you will also learn the real concept of eating in moderation. So this is something which is very important, I would really like you to think about this and establish a rule for yourself. Now, never drink your calories. So we have been talking about that.
So never drink your calories instead eat your calories. So Several studies have demonstrated that calories from liquids do not curb your appetite as well as the same number of calories from solid foods. And simply it's just like put fruit or fruit juices, okay, or you can flavor your iced tea with lemon and or Splenda and sugar or honey. So if you really want that sweet taste to keep in mind that stay clear of these smoothies. Sometimes it's okay, but definitely not on a regular basis. So now let's review.
So there are five steps I had mentioned to you about In this here, so turn on your satiety hat before you begin a meal. Step two, eat satisfying meals. Step three, eat well spaced balanced frequent meals all through the day. Step four, there was skip breakfast. Step Five. Be mindful of mindless eating.