Making Better Choices for Your “Sensible Meal

Now that you know your specific calorie burn rate (to calculate it, see “Daily Calorie Burn Rate” article), we want to share some secrets to choosing healthy foods and snacks for your “sensible meal” that will help you feel full and satisfied on your IsaShakes days, and help you stay within your calorie burn rate range. When we feel full, we eat less, without feeling hungry or getting cravings.

For example, eating protein can help you feel fuller longer. Foods high in fiber help curb your appetite, and high volume foods (foods with lots of nutrients but not a lot of calories) can also help you lose weight. There are four types of foods that help you feel full, eat less and lose inches and weight: fruit, vegetables, protein and fiber.

Research has shown that when people eat large volumes of foods that contain a lot of nutrients (vitamins, minerals and fiber) but few calories, they lose more weight. The test group in that study that ate a high volume salad before their main course ate 7% less food than the test group that did not eat a salad. If you had your choice between eating a small burger on a bun, or a plate loaded with roasted chicken, string beans, sliced fruit and a side salad, which would you pick? I know I’d pick the second choice, and I’d lose more weight than the person who chose the small burger!

Our stomach knows how much volume we eat, and we feel fuller when we eat high volume foods. Here are some breakfast, lunch and dinner samples of low volume meal choices on the left, and high volume meal choices on the right—more food for fewer calories!

The high volume menu suggestions can easily fit in as a sensible meal regardless of your personal burn rate. Send us your high volume recipes at www.cleanseproducts.com !

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