The Diet Diary

“We have now shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets.”
So says explained Ello-Martin, of Pennsylvania State University (See Medline Plus.)

In a recent study, researchers compared the effects of two diets. In one diet, women were told to reduce […]

Do you miss dessert? Of course we all do. People often say “just eat fruit”, but grabbing an apple often doesn’t seem quite like dessert. For me, fruit salad does!
So, here is what I do: I take the juice of 1 lemon and add it to a bowl. I stir in 1 tablespoon […]

Here’s my secret for merging portion control and the principles of Volumetrics at lunchtime: Use a divided plate.
I found these nice plastic lunch plates at my local grocery store and thought “Eureka!” Maybe that’s a bit much– but I did realize that if I filled one small segment with one vegetable, another segment […]

A new study by the Penn State nutritionists shows starting a meal with any type of low-calorie soup can help you cut back on the number of calories you eat during the meal.
The researchers had already discovered that eating soup helped cut calories, and this time, they focused on the type […]

This is encouraging. Volumetrics– the plan I latched on to following my own diet– is the most effective diet plan. Or so says Consumer Reports.
The key: Pick low energy density foods. One way to do this: Add lots of fiber and water rich veggies to your diet. Watch portions of the higher […]

Here’s today’s 350 calorie lunch. It’s a Giardiniera & Tuna Salad Sandwich with asparagus on the side. This lunch is spicy and low fat. It is not low sodium.
Inspired by the ideas in the Volumetrics weight loss plan, I came up with the replacing the mayonnaise with Giardiniera when making […]