Modify your eating habits

According to dietitian Karen Collins, “Eating a limited and tasteless diet gets boring, and worse, it can eventually lead to bingeing.” Blame your taste buds. They get bored when you continue to eat a particular food; a phenomenon called sensory specific satiety. Fortunately, low-kilojoule doesn’t have to mean low variety. In fact there’s a smorgasbord of great-tasting lean protein, whole grains and vegetables out there.

Instead of chicken, try baked or steamed fish, pork tenderloin, grilled sirloin, or other cuts of lean red meat. Wholewheat pasta mixed with kidney beans, a can of tomatoes and low-fat feta is a healthy vegetarian option. Roasted vegetables are a tasty way to fulfill your veggie quota – roasting brings out their sweetness. Punch up salads by adding sliced pears and apples, a sprinkle of chopped nuts, or even a pungent cheese, such as pecorino or Gorgonzola. Replace brown rice with wholewheat couscous, quinoa, or bulgur (they all cook quickly), or kick the flavour up a notch by throwing in diced dried apricots, cherries, or savory seasonings like garlic and chives.

When you sit down to eat, approach your plate as a wine connoisseur would a glass of wine: Examine its appearance, its scent, and every taste and texture. Why? According to a study from the University of Pennsylvania (US), focusing on the details of foods ups your satisfaction level. When you pay attention to the particulars of something you do often, you’re not really doing the same thing over and over says lead author Joseph Redden.

Fill your shopping basket with variety. Dietitian Connie Guttersen says the rule of thumb for maximum taste and weight loss is that half your shopping basket should be filled with fresh produce and whole grains (with a 50/50 split between the two); and the other half should be equally divided among lean protein (like chicken and fish), healthy fats (olive oil and nuts), and dairy (low fat milk, yoghurt, and cheese).

Fruit soups are a sweeter way to enjoy nature’s bounty. It only takes a few minutes to whip up, yet it’s elegant enough for entertaining. In a blender, puree 1½ cups of melon. Blend in orange and lime juice. Before serving, stir in a little champagne. Garnish with fresh mint and serve.

A juicy ostrich burger is lower in kilojoules and fat than beef, yet has a rich, meaty flavour. Mix 85-140g of ostrich mince with a ¼ cup chopped onion and ¼ cup parsley and two tablespoons Worcestershire sauce and form a patty. Saute over a medium heat for about 8 minutes, flipping once. Serve on a wholewheat bun with loads of salad.