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Calorie density tracking can help someone to lose weight while eating more food, say specialist By
the A.M. Costa Rica wire services
Calorie density describes the number of calories in a given volume or weight of food, according to the U.S. National Institute of Health. Understanding how the system works can help you lose weight and improve your diet, according to health specialists. What's more, focusing on low-calorie-density foods allows you to eat a large volume of food while still cutting back on calories. This can have many health benefits, including increased nutrient intake and weight loss. Calorie density is a measure of the calorie content of food relative to its weight or volume. It is also called energy density and is usually measured as calories per 3.5 ounces (100 grams) of food. Choosing foods with a low calorie density can help with weight loss. It makes you automatically eat fewer calories while still eating large and filling portions. An easier way to make sense of this is to imagine a full plate of food. The fewer calories the plate contains, the lower the calorie density of the meal. A vegetable with 30 calories per 100 grams has a low calorie density, while chocolate that has 550 calories per 100 grams has a very high calorie density. Although calorie density may be less well known than other weight management concepts like calorie counting, choosing foods based on this measure may be simpler and more effective, according to experts. For example, basing a diet on low-calorie-density foods tends to limit you to predominantly healthy and nutrient-rich whole foods. It can quickly clean up your diet, eliminating most calorie-dense, processed foods that are generally unhealthy and easy to overeat. Eating too many calories is a key factor in weight gain. Several studies have shown that individuals who consume low-calorie-density diets also eat fewer total calories per day. This is linked to a lower body weight, body mass index and waist circumference. Accordingly, studies reveal that those whose diets comprise mostly high-calorie-density foods have an increased risk of weight gain and obesity. Low-calorie-density foods tend to provide less fat and more water and fiber. This is great for making you feel full and reducing your daily calorie intake. In contrast, many calorie-dense foods are highly processed and extremely palatable, making them easy to overeat. Research indicates that whole foods tell your brain to stop eating, while this effect is delayed when you eat highly processed foods. In one study, participants ate 56 percent more calories when provided a high-energy-density meal, compared with a low-energy-density one. Another study compared calorie intake for high- and low-calorie-density meals that were matched for palatability and macronutrients. People ate an average of 425 more calories when given the calorie-dense meal than when given the low-calorie-density one. Tracking Calorie density focuses on whole foods and limits your intake of processed foods, naturally increasing your intake of protein, vegetables, and fruit. All of these foods have been shown to aid weight loss by reducing total calorie intake per meal or per day . A low-calorie-density diet can lessen hunger since your stomach senses the volume of food you have consumed in a meal. A low-calorie-density meal also fills your plate. This helps your meal last longer and forces you to chew more, further increasing your feelings of fullness. In one study, participants lost an average of 17 pounds (7.7 kg) after they switched their high-calorie-density fats to low-calorie-density fruits and vegetables for one year. Finally, results from an observational study found that adults who consumed lower-calorie-dense diets had significantly lower measurements of waist circumference and body mass index after five years. Out of the many diets around, an eating plan based on foods with a low-calorie density is probably one of the most sensible and effective. It’s also easy to understand and implement. Unlike diets that focus on excluding food groups, a low-calorie-density diet allows all foods while simply shifting your focus toward healthy, whole foods. Plus, you’ll also experience less hunger and be able to eat your fill. By basing 90 percent of your intake on food with a low calorie density, you can easily reduce calorie intake and lose weight with little effort. The full study on calorie density can be found at the Healthline report site here*. ----------------------- What other advise you will give for people who are trying to lose weight ? We would like to know your thoughts on this story. Send your comments to: news@amcostarica.com |
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