Bodybuilding.com - Louis Dorman's Guide To Getting In Shape: Part 2 - Nutrition.

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Did you know?
A coat hanger is 44 inches long if straightened.

There were many things about myself that needed to be changed about myself on the outside and in the inside. Find out how Louis went from over 250lbs to 160lbs...

Part Two - Nutrition

By: Louis Dorman

Feeling Full On Less Calories

You can feel full on fewer calories and at the same time lose weight and keep it off long-term. To achieve and maintain a healthy weight, you have to follow an eating plan you can live with for a lifetime. That means no severe restrictions, no extreme hunger and no fads.

The Ultimate Dieters Guide!
With so much hype out there about dieting and diet pills let us examine, some fad diets, tips to stay healthy, and new developments in weight management.
[ Click here to learn more. ]

Fortunately, choosing foods that are less concentrated with calories - meaning you get a larger portion size with a fewer number of calories - can help you lose weight and still control your hunger.

All foods have a certain number of calories within a given amount of volume. Some foods, such as desserts, have many calories in just a small portion. So in order to feel full, you'll need to eat larger quantities of these types of foods, which also means a larger number of calories.

For example, just a half cup of mixed nuts has 438 calories. But a half cup of nuts isn't likely to leave you feeling full.

Also, some foods such as fruits, vegetables and whole grains - have more volume but less calories. Contrast to the 438 calories in a half cup of mixed nuts, a half cup of cooked green beans has just 19 calories, a half cup of cubed cantaloupe has 28 calories and a half cup of cooked whole-wheat spaghetti has 87 calories. So, you'll get more food, consume fewer calories and still walk away from the table feeling full.

Two "Factors" Play An Important Role In What Makes Food Less Calorie Packed & More Filling:

Water - Many fruits and vegetables contain water, which provides volume but not calories. Grapefruit, for example, is about 90 percent water and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.
Fiber - High-fiber foods, such as vegetables, fruits and whole grains - not only provide volume, but also take longer to digest, making you seem more full longer. More about fiber...

Which Types Of Foods Are The Best?

Changing lifestyle habits is never easy and creating an eating plan using this concept is no exception. The first step is knowing which foods are the very best.

Vegetables - Most vegetables are low in calories but high in volume - salad greens, asparagus, green beans, broccoli, zucchini, just to name a few. Each vegetable serving is about 25 calories, and typical serving sizes are 1 cup raw, a half cup cooked or 2 cups leafy vegetables. Some vegetables are starchy - such as corn, potatoes, sweet potatoes and winter squash - and contain more calories per serving.

Fruits - Practically all types of fruit fit into a healthy diet. Some fruits are better choices than others. Whole fresh, frozen and canned fruit, without added sugar, have about 60 calories a serving. Unlike fruit juices and dried fruits, these types of fruit are higher in bulk because of water and fiber and are your best choices. A typical serving is a small or medium-sized piece of fresh fruit or a half cup of sliced fruit.

Carbohydrates - Most foods in this group are either grains or are made from grains, such as cereal, rice, bread and pasta. The best grains are whole grains because they're higher in fiber and other important nutrients. Whole grain means the bran and germ are left on the grain when it's processed. Here are some examples - whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.

Power It Up With PowerHouse Grains.
Today we are going to be discussing some very ancient foods and how they will affect the performance of the strength athlete with internationally recognized holistic nutritionist Ian Murray.
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Protein/Dairy - This includes foods from both plant and animal sources. The best choices are those that are high in protein but low in fat and calories, such as legumes - beans, peas and lentils, which are also good sources of fiber - fish, skinless white-meat poultry, fat-free dairy products and egg whites.

Fats & Sweets - Eat sweets and high-fat foods in very low moderation since many of these foods are high in calories but low in volume. For example - just 1 tablespoon of butter has about 100 calories, and one standard-sized chocolate bar has about 225 calories.

Making This Type Of Diet Work For You

Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: some fat free/calorie free ice cream or small whole wheat cookies - for example. When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert guilt-free!

Ideas To Make This Eating Plan Work For You:

Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your oats/cereal in the morning. Or top your pasta with sauté¥¤/grilled/steamed vegetables.
Experiment with new foods and combinations. Try banana or apple slices on whole-wheat toast with a little natural peanut butter.
Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan.
Start lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of fat-free dressing (Walden farms calorie free dressings). These foods take longer to eat and will curb your hunger. Next, serve whole grains, an extra serving of vegetables and a serving of lean protein for your main course.
By the time you get to dessert, you may not even have room for that cup of mixed berries topped with a spoonful of fat free vanilla pudding.

By eating larger portions of foods less packed with calories, you'll squash those hunger pains and feel better about your meal, which will contribute to how satisfied you feel and look overall. So go ahead and have a large plateful of vegetable salad. This is a lifestyle eating plan that can change they way you look at "diet foods".

Baking & Cooking Substitutions

Ingredient - Substitute

1 oz Baking Chocolate - 3 Tbsp. cocoa
1 Egg - 2 egg whites
Butter/Shortening - Replace 1/2 fat with a fruit puree, banana or prune
Cream Cheese - Reduced fat cream cheese
Fudge Sauce - Walden Farms Calorie Free Chocolate syrup
Whipping Cream - Equal portions of half-&-half and evaporated skimmed milk (not for whipping)
Light Cream - Equal portion of 1% milk and evaporated skim milk
Mayo - Reduced fat mayonnaise or reduced fat sour cream (for salads and dressings)
Nuts, Coconut - Reduce amount called for & toast nuts to enhance flavor
Oil (in baking) - Equal amount of applesauce or, 1/2 oil & 1/2 applesauce
Shortening - Replace up to 3/4 of shortening with apple butter or fruit puree. Reduce sugar when using apple butter.
Sour Cream - Low fat sour cream low far yogurt, or blend 1 cup low fat cottage cheese with 1 Tbsp. skim milk with 2 Tbsp. lemon juice.
Whipped Cream - Chilled evaporated milk, whipped

Calorie Free Syrups & Sauces
(Da Vinici, Torani & Walden Farms Brands)

One of the single biggest "supplements" that has helped me with my cravings. I add them to pretty much everything that is liquid or has liquid ingredients.

They can really help with the protein shakes if you buy a protein powder that is pretty bland. You can use them to flavor your oatmeal in the morning so you will never get tried of the same boring meal. The sauces are a little thicker and can really make cottage cheese or oatmeal seem like dessert.

Bodybuilding.com Protein Bar Taste Test.
A panel of tasters gathered to help give you, the consumer, some input to help you make a decision as to which protein bars don't leave you with that chalk-like aftertaste!
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