Food texture is also important for weight loss… This type of texture can help.

When dieting, people often focus solely on the calorie count. However, eating hard or solid foods can also reduce calorie intake. If you're trying to lose weight, it's better to eat solid foods rather than soft ones.

 

◇ Hard texture, reduced calorie intake

 

A firm texture in food can help reduce calorie intake. In fact, a research team at Wageningen University in the Netherlands conducted a study comparing food texture and intake among 50 participants. The team divided the 50 participants into four groups and provided them with lunch: ▲ firm, ultra-processed foods, ▲ soft, ultra-processed foods, ▲ firm, minimally processed foods, and ▲ soft, minimally processed foods. All groups had the same calorie content and were rated as having similar taste.

 

As a result, the group that ate solid foods consumed 26% fewer calories than the group that ate soft foods, regardless of the degree of processing. When comparing the amount of food eaten at dinner, all groups consumed similar amounts. However, the group that ate solid foods ate 50% slower than the group that ate soft foods.

◇Chew longer than soft food

 

Solid foods require smaller bites and longer chewing than soft foods. This naturally slows down your eating pace. Slower eating leads to a greater feeling of fullness, leading to less food intake.

 

The types of solid foods suggested by the research team are

▲Rice instead of mashed potatoes

▲A salad with crunchy ingredients instead of cabbage salad

▲Chewy chicken breast instead of fish meat

▲Firm apple instead of soft mango

▲Instead of tartar sauce, there is a lump of tomato salsa sauce.

 

It doesn't have to be the type of food suggested by the research team. Applying the same principles, even when eating bread on a regular basis, choose a hard baguette over a soft castella cake, and if you crave meat, choose leaner cuts of pork or beef over ham.

 

◇Eat a handful of hard nuts

 

Meanwhile, nuts like almonds and pistachios are healthy snacks that aid in weight loss. They're rich in fiber, keeping you feeling full for longer, and have a firm texture. Nuts contain 20% protein, a level comparable to meat. Eating nuts in the morning can help reduce calorie intake throughout the day due to the feeling of fullness, which can also aid in weight management.

 

In fact, a research team at the University of South Australia divided 140 adults aged 25 to 65 into two groups: one group that ate almond snacks and one that ate carbohydrate snacks. The former group consumed 75 fewer calories in the meal they ate after the snacks than the latter group.