One of the most important steps towards reprogramming metabolism and energy regulation in our body is to apply Calorie Density criteria during daily food intakes. Calorie Density, so called Energy Density or Volumetrics, is the amount of energy (number of calories) in a specific weight of food. Energy-dense foods have a large number of calories per serving (high calorie-density). If you want to succeed at weight loss, you better read more.
The logic behind
Foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density or number of calories in a specific amount of food (low calories), compared to other options with the same level of satiety. Foods that have high energy density include sugar-enriched and fatty foods, such as chips or cakes. Thus, by handling Calorie Density efficiently you can easily lose weight just by eating fewer calories while still allowing yourself to feel full. Research has shown that eating high-water content foods, such as a green salads, vegetables or soups, we end up eating much less calories, thus helping us with weight loss.
How to do
Keep in mind that you do not have to give up on the foods you like the most. Instead, handling Calorie Density efficiently implies that you should educate yourself to enjoy the foods you eat while trying not eating much of the high caloric ones. How to do this is as simple as:
- Keep a record of the foods you eat: by using a daily food journal or notes.
- Calculate calorie density: easily done by loading tracking your food intake through currently available online tools and apps.
All the above is better if combined with a minimum activity level that we always claim it should always be there.
What Science says
A number of studies have examined how calorie density and weigh of foods can affect weight loss and maintenance. Studies have shown that eating lower Calorie Density meals, including vegetables and whole grains, while following some basic nutrition guidelines, can help people maintaining weight and also help obese people to manage their weight. Also, Virtual Personal Trainer has clinically and scientifically proven that tracking meals is fundamental for a successful long-term weight loss.
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