Small improvements to your diet can allow you to eat more and still lose weight. The way to do that is by focusing on low-calorie-density foods.
Eating this way will help you consume fewer calories and eat substantial portions. Too many calories can cause you to gain weight quickly. However, multiple research has found that there are immense benefits to following low-calorie-density diets. Researchers say it can help reduce body mass index (BMI), waist circumference and weight.
Calorie density also helps you tackle feeling hungry all the time. This is because low-calorie-density foods contain a lot more fibre and less fat. Meanwhile, foods that are processed may cause you to overeat.
Previous research has found whole foods can send a signal to your brain when it is time to stop eating. On the other hand, processed foods can delay this message and cause you to overeat. One study found high-energy-density meals caused participants to consume 56 per cent more calories compared to those who consume low-energy-density foods.
Why does it help you lose weight? Focusing on these types of foods can reduce your intake of processed foods and encourage you to start eating more fruits, vegetables and proteins. Consuming foods that are highly nutritious and low in calories helps provide your body with the right nutrients needed to lose the weight in a healthy way.
The following foods have a low-calorie density:
- Vegetables: Leafy greens are mostly made up of fibre and water, which is why they have low-calorie density.
- Meat and fish: Choose protein options that are lean like chicken or white fish.
- Fruits: Choose fruits that are rich in fibre and water. These types of fruits tend to have a low-calorie density.
- Milk and yoghurt: Opt for dairy products that do not have added sugar. They can be rich sources of protein.
If you want to follow a meal plan with low-calorie-density foods, then you need to avoid sugary drinks and processed foods.
