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Friday, July 12, 2019

How to Lose Weight While Eating More Food!

Today we will talk about the calorie density of food and how understanding it can help you to lose weight and at the same time help you to eat better quality food.

    Calorie density of a food basically means the number of calories in a particular volume or weight of food. You might be wondering about the title of the article, eat more but still lose weight? Well it is possible to do so if you focus on eating low-calorie-density food which allow you to eat larger amount of food while still reducing your total calorie intake. In a nutshell, you are eating more food to satisfy your hunger but those food are not energy dense ! As a result, you will be losing weight while maintaining proper nutrient intake. So if you are frustrated about not being able to lose weight, read on!

    So, what is Calorie Density?

    Calorie density refers to the calorie content of a food in relation to its weight or volume. It is also known as energy density and is typically measured as calories per 3.5 ounces (100 grams) of food.

    For example, a vegetable with 30 calories per 100 grams has a low calorie density, while a chocolate that has 550 calories per 100 grams has an extremely high calorie density. Choosing foods based on the calorie density helps to you to focus on healthy and nutrient rich whole foods and thus help you to avoid calorie-dense, processed foods which are low in nutrient but high in energy.

    Calorie density vs Calorie counting

    Calorie density might be less poplar than calorie counting but it is more useful and beneficial for you. In calorie counting, you might be restricting yourself to eating only, let’s say, about 1,500 calories a day but in that method you are not taking into account the source of those calories. For example, an Egg McMuffin and a few slices of pizza will give you around 1,500 calories but these are low in nutrients and high in saturated fats and will contribute towards clogging of your arteries which can lead to fatal diseases such as heart attack! So even though you will stay slim on the outside, on the inside you will be fat!

    Calorie counting has another problem, and that is it does not guarantee satiety or fullness. And that is why, dietitians and doctors nowadays prefer the calorie density method. This method is also much simpler.

    How does calorie density affect weight?

    We all know that calorie intake is directly related to weight gain. Many studies have found that people who eat low-calorie-dense food also consume fewer total calories per day. This results in a lower body weight, and waist circumference. At the same time, those who eat mainly high-calorie-dense food have an increased risk of weight gain and obesity.

    Calorie density also affects your satiety or hunger. Low-calorie-dense foods have less fat and more water and fiber. This allows you to feel full and reduce your daily calorie intake. Conversely, high-calorie-dense foods are usually highly processed, palatable and comes in small volumes, making them easy to overeat.

    Many studies also found that whole foods send signals to the brain to stop eating. This effect is delayed with eating highly processed foods. Another study found that people on average ate 425 more calories when they were on calorie-dense food compared to when they were on low-calorie-dense food.

    Low-calorie dense food also fills up your plate which helps your meal last longer and makes you chew more, which further increases your fullness level.

    Another study found that participants lost about 17 pounds (7.7kg) after they changed their diet from high-calorie-density food to low-calorie-density foods for one year. A similar study found that low-calorie-dense food are associated with lower waist circumference and BMI after five years.

    Benefits of Low-calorie-dense food

    A low-calorie-dense diet helps to improve your overall health in the long run. The reasons are summarized below:
    • Less processed food – you consume less processed high fat, high energy, low nutrient food
    • More healthy food – you consume more low-calorie, nutrient dense food
    • Reduced calorie intake – which helps to lose weight

    Food that are low-calorie-dense

    Most organic foods are low-calorie-dense. These are:
    • Vegetables
    • Lean meat and fish: such as chicken, white fish, turkey
    • Fruits
    • Milk and yogurt
    • Eggs
    • Starchy carbs: such as potatoes, legumes and other root vegetables
    • Sugar-free drinks: such as water, coffee and tea

    Foods that are high-calorie-dense

    Foods that are high-calorie-dense that you should avoid are:
    • Candy and chips: high in sugar and fat
    • Pastries and cakes
    • Fast foods: Researchers found that on average fast food contains around twice the calories of a normal healthy meal
    • Oils: such as coconut, olive oils. Although these oils are healthy, they are high in calorie density and as such moderate consumption is advised
    • High-fat diet: such as butter, cream and cheese
    • Fatty meats: such as bacons, sausages, lamb and fatty beef cuts
    • Nuts: They are high in energy and are easily overconsumed. So you have to be mindful about how much you consume
    • High-fat condiments: such as mayonnaise and pesto
    • Sugary drinks: such as smoothies, full-fat milkshakes


    A diet that is low in calorie density and high in nutrients is the most effective diet to lose weight in a healthy manner. You simply must shift your diet to healthy whole foods. This also helps you to experience less hunger and eat to your fullness. So just simply shift 90% of your daily food intake with low-calorie-dense food to lose weight with little effort. Want to help out a friend? Why not gift them a fruit basket from Amazon?

    That's all for today!
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