Lean Habits For Lifelong Weight Loss - 6 Flashcards
What is the effect of solid foods compared to liquid foods on appetite satisfaction?
Solid foods provide more appetite satisfaction and fullness than liquid foods
Solid foods have more volume and stay in the stomach longer, activating stretch receptors.
What is a recommended strategy for minimizing liquid calorie intake?
Start by drinking only water or calorie-free drinks
Alternatively, reduce portions of calorie-containing drinks or limit to a set number per week.
Why are smoothies and protein shakes considered less satisfying than solid foods?
They digest quickly and leave you feeling hungry sooner than solid foods
They also tend to empty from the stomach faster.
What types of beverages are considered liquid calories?
- Soda
- Sweet tea
- Fruit juices
- Milk
- Fruit smoothies
- Sports drinks
- Energy drinks
- Coffee drinks
- Beer and wine
These beverages increase calorie intake without satisfying appetite.
True or False: Reducing liquid calories can lead to more weight loss than reducing solid food calories.
True
Clinical trial data show that cutting 100 calories from beverages is more effective for weight loss than cutting the same from solid foods.
What was the average weight loss from replacing caloric beverages with non-caloric ones in a 2012 clinical trial?
2 to 2.5 percent over six months
This could result in losing approximately four-and-a-half pounds for a person weighing 180 pounds.
Fill in the blank: Swapping just a single eight-ounce sugar-sweetened beverage for a _______ has been shown to reduce fat gain in children.
calorie-free one
What should you do to reduce calories from coffee?
Measure and gradually decrease the amount of milk, cream, and sugar added
Switching to lower-calorie alternatives can also help.
What did Catie discover about her coffee consumption?
She consumed almost 1,200 calories in half and half over three shifts
This was equivalent to eating a whole pint of ice cream.
What was Catie’s solution for reducing her liquid calorie intake?
She cut back to one cup of coffee per shift and used premeasured creamers
This reduced her liquid calories from nearly 400 to 60 a day.
What are the lessons learned from Catie’s weight loss journey?
- Beverage calories can add up quickly
- Hidden calories can prevent weight loss
- Portion size reduction can be effective
- It’s not necessary to eliminate all liquid calories for success
Catie lost 36 pounds during her coaching period.
What is the ultimate goal when it comes to liquid calories?
To consume as close to zero calories from beverages as possible
This is aimed at promoting weight loss and better nutrition.
