How to Decrease Calories & Decrease Hunger

Imagine losing weight while eating the same amount of food. Even better, imagine losing weight while eating more food!

A study commissioned by Milk Processor Education Program reported in 2007 found that 22% of our (US) calories come in liquid form. Soda, energy drinks, fruit juice, cream, and sugar are a few of the contributors.

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What are good alternatives?
Water is always an excellent choice. (ugh)! There are ways to make water more interesting without adding sugar. Give a squeeze of lemon or lime a try. A squeeze of orange or sliced fresh strawberries may be more your flavor. Try thinly sliced a cucumber and it soak in the water in the refrigerator. Fresh mint can add a pleasant touch.

Bubbly water is another option. There are several brands on the market. They may have “natural” or artificial flavorings. If this is a problem for you, add your own lemon, lime, orange, grapefruit to carbonated water to make your own natural flavors.

[At Defeating Diabetes we advocate progress, not perfection!]

Herbal teas are another great option! They come in many flavors. Many also have other medicinal benefits. However, the dosing for these benefits may differ from use for casual consumptions. For our purposes today, we are interested in herbal tea for enjoyment. Pick a variety of teas.

What about artificial sweeteners?
In a word: NO! (or on this in another post/episode)

What about natural sweeteners?
In moderation (whatever that means). These are highly refined substances. Stevia is not a white powder in nature. They extract it from the green leaves of the stevia plant. They extract erythritol from several fruits.  ​

The sweet taste response can also trigger the hunger response. This can cause us to eat more food. Try to use as little as possible.Also, some natural sweeteners (sugar alcohols) can cause gas, bloating, and abdominal discomfort.

In this episode, we explore these topics and much more.

​If you are ready to get started...

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