Monthly Digest

How To Eat More And Lose Weight

Is it possible to reduce the amount of calories you eat and lose weight without feeling hungry all the time?  It is if you understand the concept of energy density.

What is energy density?

Energy density refers to the number of calories within a certain volume of food. For example, one cup of carrots will have a different energy density than one cup of candy. Carrots have a lower energy density, or fewer calories in the same amount of volume, than candy. The trick to losing weight without feeling hungry is to stock up on foods that have a low energy density, which fills your belly without piling on unwanted calories.

Which foods have low energy density?

You can read nutrition labels on processed foods or look up the calorie counts for fruits and vegetables to help you determine which foods have the lowest energy density. You can also learn to make smart decisions on the fly by understanding what affects energy density. The energy density—or how many calories in a given volume—of foods is determined by:

• Water: foods with a high water content have low energy density. Water contains no calories but takes up space in your stomach, helping you feel full. Fruits and vegetables have very high water content—which is why they can be juiced!
• Fiber: this notable carbohydrate contains just 2 calories per gram, but helps you feel more satisfied for a longer period of time. In addition to fruits and vegetables, which you’re already eating for their water content, whole grains are a great source of fiber.
• Fat: the more fat a food contains, the higher its energy density. Consider that a teaspoon of butter has twice the calories as 1 cup of broccoli. While adding some fats to your diet is a good idea (like those found in fish), foods with low energy density should make up the bulk of your meals.