Selecting foods that are less dense with calories may help you control your intake and lose weight. In other words, foods that have a larger portion size, but have low energy density may help you to feel fuller. High energy density foods contain a lot of calories in a small amount of food. On the other hand, low energy density foods contain few calories in a relatively large portion of food. Some well-planned and notable diets use this energy density concept to help people lose weight and keep it off. As with any weight loss or medical weight loss plan, speak with your Columbus, Ohio physician before embarking on a new plan.
There are three main components that play a factor in whether a food is a low density or high density food. First, water plays a huge role in the density of foods. Many vegetables and fruit are high in water, which makes them low density. These types of foods provide a lot of volume, but not a lot of calories. Second, fiber plays an important role in determining food density. Fiber makes you feel fuller longer and takes longer to digest, making it a great component for low density foods. On the other hand, fats are high density foods. Butter, for example, contains a large amount of fat — and calories — in a very small portion.
Changing your food intake habits to consume more low density foods can take some time, but has its benefits of not only weight loss, but an overall healthier diet. Most fruits and vegetables are low density foods, so they are good choices. When eating carbohydrates, choose whole grains, such as whole wheat pasta, brown rice, whole wheat bread and whole-grain cereal. For proteins, try to stick with proteins that are low in fat and calories. Legumes, white-meat poultry and fish are excellent examples. Small amounts of healthy fat containing foods, such as nuts, flax oil, seeds, olive oil, vegetable oils and safflower oils are good choices. Lastly, sweets are typical high energy foods. Therefore, choose sweets such as low-fat yogurt and fresh fruit, low-fat ice cream or a piece of dark chocolate, while remembering that moderation is key.