Calorie Density What is it and why does it matter? Almost everyone finds it difficult to lose weight by eating less. Fortunately, there is a solution to this vexing problem on the produce aisle. By substituting the appropriate low caloric density foods for foods with a high caloric density, calories intake decreases. This strategy has the advantage of allowing you to eat all you want and still lose weight if done correctly. So, what is caloric density? Simply stated, caloric density is a measure of the number of calories per pound of a particular food. As shown in the table below, many non-root vegetables have about 100 calories per pound. Fruits, whole grains and beans have more calories per pound but still nowhere close to the caloric density of animal-derived foods, processed plant foods, sugar, and oil. By limiting daily food intake to low-calorie-density foods you can eat a large volume of food while still cutting back on calories. This strategy has the health benefit of increasing micronutrient intake, reducing excess protein intake, and promoting weight loss. By choosing to eat foods with a low calorie density, you automatically eat fewer calories while still eating larger and more satisfying portions. This strategy helps curb hunger because our stomach usually doesn’t signal the brain that it’s satisfied until it’s full. To appreciate the stomach’s point of view, consider the difference in how many calories are required to fill the stomach when eating different types of foods. With fruits and vegetables, it only takes about 500 calories to fill the stomach. In contrast, with processed foods and cheese, it could require 2000 calories before the stomach felt full. On a positive note, limiting your diet to low-calorie- dense foods has the benefit of also limiting you to predominantly healthy and nutrient-rich whole foods and eliminating calorie-dense, processed foods that are usually unhealthy and easy to overeat. An added advantage is eliminating the need for calorie counting. The exception to the need for calorie counting is nuts, seeds, and avocados which must be eaten in moderation. For example, restricting nuts and seeds to an ounce a day provides valuable nutrition without excess calories. Research shows, that people that eat mostly foods with a low-calorie-density have a lower body weight. In part, this is because most foods with a low-calorie density force you to chew more which further increases your feelings of fullness. Overall, a low- calorie-dense diet forces you to make many positive changes not the least of which is choosing healthier foods. So, let’s summarize the benefits of a low- calorie density diet. • More micronutrients and antioxidants • Less processed foods • Adequate protein without concern for unsafe amounts. • Reduced calorie intake without counting calories • A well-balanced, sustainable diet To achieve a low-calorie density diet, eat mostly fruits and vegetables. For the best results avoid or at least significantly minimize the following high- calorie density foods. • Candy and chips (often high in sugar and fat). • Pastries and cakes (often high in refined carbohydrates, sugar, and fat). • Fast foods (often contain twice the calories of a normal, healthy meal). • Refined oils (these are the highest calorie density foods). • Dairy (butter, cream, and cheese have very high- calorie densities) • Fatty meats (bacon, sausages, lamb, and fatty meats have very high calorie density). Nuts: Like other healthy fat sources, nuts are very calorie- dense. While they do have many health benefits, they are easy to overeat. Always measure portions before you eat them. • High-fat condiments (Mayonnaise, pesto, and ranch dressing, are high in calories) • Sugary drinks (Sodas, juices, commercial high- sugar smoothies, and milkshakes are often high in calories A diet that follows these guidelines has quite a claim. It’s the only diet that has proven to support weight loss, good health, and longevity. To its credit, it’s also easy to understand, implement and maintain for a lifetime. Unlike diets that require limiting how much you can eat, the goal of a low- calorie density diet is to allow you to consume enough to not feel hungry. The concept of calorie density as an explanation for why most diets are difficult to follow is not new. Many others have taken on the topic in articles, books, and video training materials. A sampling of videos you can watch to learn more from are listed below along with their length. The short video (3 min.) by John McDougall will help reinforce the ideas I’ve shared. I especially recommend the video by Jeff Novick when you are ready to put the principles into action. If over 40, expect to also find more motivational ideas in the videos by Chef AJ. • The Key To Weight Loss? Understanding Calorie Density by John McDougall (3 min.) • Calorie Density: How To Eat More, Weigh Less, and Live Longer by Jeff Novick (1 hour, 20 min) • What is Calorie Density and How Does It Impact Weight Loss Over 60? by Chef AJ (17 min) • Feel Fabulous Over Forty Edited by Chef AJ (1 hour) The advantages of a low calorie-density plant- based whole food diet are remarkable. For some, it can be a way to lose weight and at the same time begin swapping a few medications for healthy foods. Best of all it‘s a path to good health and the tastiest dishes on the planet. Nancy Neighbors, MD Huntsville, Alabama |
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