Foods with the most calories are foods we all love to enjoy. These foods are calorie dense foods that you can still include in your diet and achieve weight loss success.
Nobody goes their whole life without enjoying foods such as ice cream cookies cake wine or beer as examples. These types of foods are what we class as hyper-palatable and therefore usually calorie dense per the amount of food. This can leave us not finding satiation but using up a lot of our daily caloric intake. Therefore, we need to ensure that we use a logical dose of enjoyment for these indulgent foods.
Here is an example of how you can create a logical dose of enjoyment for indulgent foods.
The first thing you want to do is choose what your indulgence is. Indulgences will be a personal choice some may like savoury calorie dense food such as crisps others may like sweeter calorie dense food such as cake.
Then decide how much of that indulgence you will have. Decide on your portion size before you eat it. This will allow you to align your choice with your goals. You may decide that currently, your goals for weight loss are a high priority, therefore, your portion may be a lot smaller than when you are trying to maintain your weight. For example, your indulgence while dieting may look something like two squares of chocolate and while maintaining your weight your indulgence might look something like a dessert while socialising with friends.
Then plan what time you wish to have your indulgence. An example may be that you know you are going for a social meal on the weekend and you wish to have two courses instead of just a main. Therefore, you plan to have smaller or less frequent indulgences throughout the week to allow for bigger weekend indulgence.
Then plan where you wish to have this indulgence. You always want to enjoy your indulgences and be mindful while you were consuming that calorie dense food to truly appreciate and enjoy the moment. It's always good to choose a setting that allows you to be completely in the moment. This may be out at a restaurant or it may be without distraction in a room in your home.
Then you need to analyse how confident you are that you will stick to your agreed portion size. You can write this on a scale of one to five. One meaning you are not confident ranging to five you are extremely confident. If you find that you feel less confident in your ability to stick to your agreed portion size, I advise either consuming calorie dense food out of the house such as in a cafe or restaurant setting. There they will serve you an individual portion. The other option is to buy a small amount or individual pre-packaged single-serving of calorie dense foods. This will ensure that there is not in the abundance of that indulgent food sitting in your house if your confidence level is low.
Finally, you want to have a plan that you can execute if you feel after consuming your indulgence that you wish to consume more than you agreed on portion size.
an example of a plan would be if I want more than my agreed portion size I will go for a walk, distract myself by calling a friend, wait at least 20 minutes and see if I still want more, brush my teeth, or remove myself from the kitchen are all examples of how you could plan to help you manage the feeling of wanting to consume more then you agreed on portion size.
It truly is important with all indulgences that you enjoy them mindfully without any distractions as you want to be able to tap into the point where that food loses its amazing taste.