Heard of Energy Dense Foods?Read On to Learn How to Eat More and Lose Weight With Low Energy Dense FoodsTo weigh 280 pounds, I used to eat a large quantity of foods. To lose over 140 pounds, while my portion sizes decreased, I continued to eat a large quantity of foods. In fact, to maintain my weight loss I still eat a large quantity of foods. How To Eat More and Lose WeightWhat’s the difference? The difference lies in the energy density of the foods I choose. Energy density is the amount of calories in a particular weight of food. Calories supply the body with energy. Energy is needed for our bodies to function properly. In short, calories are essential to our daily functioning.Foods with low energy density provide fewer calories per serving than foods with higher energy density. This means for the same amount of calories a person can eat larger quantities of low density foods. Larger quantities of food help prevent feelings of hunger and deprivation which very low calorie diets usually cause. Feelings of hunger and deprivation lead to failure, relapse and weight regain.
New ResearchThis new research puts to rest the importance of very low calorie diets and severe calorie restrictions to lose weight. Very low calorie diets can also deprive the body of essential nutrients. While the science of weight loss depends on calorie reduction, low calorie weight loss plans less than 1200 per day, are unsafe and should be supervised by a medical professional at all times.
Measuring DensityHow is density measured? Density in food is measured by the amount of water it holds. Water lowers the energy density of food because water contains 0 calories.Foods are made of proteins, carbohydrates or fats. Carbohydrates and protein supply 4 calories per gram in comparison to fat which supplies 9 calories per gram. Non-processed fruits and vegetables are higher in water content and lower in energy density. In comparison to french fries where the added fat raises the energy density level. Eat More TipsHow can you eat the same amount or more and manage your weight? Here are some tips to help.Learn to read food labels. Learn carbohydrate facts, protein and fat content of foods to make better choices. Increase your intake of fresh and frozen fruits and vegetables. Fresh foods, rather than processed foods with sugars and fats, are low energy dense foods and allow you to eat more of them than processed foods of the same type. Look for opportunities to decrease fat. Choose low fat cookies, cakes, dairy products and proteins such as chicken and fish. Start with the foods you eat now. Look at your preferred foods and try one change at a time. For example, if you eat ice cream each night for dessert, try substituting fruit one night a week. Too much change too quickly may set you up for failure. Be aware of your specific calorie intake for weight loss needs. Remember, regardless of the way the diet is marketed, you will need to reduce calories to lose weight. While you may eat more low energy dense foods, it is important to stay within your specific calorie intake for weight loss. These are the tips I used to lose over 140 pounds and I continue to follow these best practices to maintain my weight loss. Understanding energy dense foods helped me gain the confidence I needed to lose my weight safely and permanently. If I can do it, you can too! Return from Energy Dense Foods to Home Page
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