Calorie Density or lack thereof is the Key to Weight Management

by: Pm - July 25th, 2007

Contrary to what many believe, starving yourself is not the way to lose weight. Doing so only starves lean muscle, which slows the metabolism… not to mention negates all that time that you put in at the gym.

Instead of focusing entirely on carbs, fat, protein…even calories, try watching the energy density of your foods instead. This isn’t a new idea. And it certainly isn’t something that I invented or discovered. But it is something that makes sense.

This is basically how it works. By choosing foods that are higher in water, fiber, and air in place of more energy dense foods (basically foods that contain little water, fiber, and air like cheese, baked goods, oil, etc.), you’re able to eat more while still losing weight. In addition to the fact that water, fiber, and air contain no calories, these compounds take-up space or volume – sending a signal to the brain telling it that you’re full. In other words, lower energy density foods like soups, non-starchy vegetables, lower-sugar fruits, whole grains, cooked legumes, and lean meats fill you up without filling you out.

Here is a quick and easy way to determine the energy density of a given food:

Divide the total calories per serving by the weight of the serving.

Example:

A medium apple weighs about 138 g and contains ~80 calories. So, an apple has an energy density of 0.57 (80/138 = 0.57).

For purposes of comparison, 138 g worth of dried apples that you commonly find in trail mixes provides nearly 340 calories. Using the same formula, the energy density of the dried apples is 2.46 - nearly 4 ½ times higher than fresh apples!

Take Home Message: When trying to lose weight, don’t just focus on the amounts and ratios of the macronutrients, watch the energy density too. Generally speaking whole foods contain more calorie-free, volume-occupying compounds than foods that have been processed. So, whenever possible, choose fresh over canned, dried, or frozen.

Happy Heaving,

PM

The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.