Calorie Density/ Satiety
Jarrett DeLeon, April 26th 2021
“Calorie density is the simplest approach to healthful eating and lifelong weight management”
Jeff novick
What is calorie density? Calorie density is the amount of energy (calories) in a particular weight of food. Energy density values, which are influenced by the macronutrient composition and moisture content of foods and beverages, range from 0 kcal/g to 9 kcal/g. Because of its high energy content, fat (9 kcal/g) influences energy density values more than carbohydrate or protein (4 kcal/g). Foods and beverages with a high fat content generally have a relatively high energy density.
It is very surprising how few calories are needed for weight gain. Even a seemingly insignificant change in caloric intake of 3-4% can result in a one kilogram (2.2 pounds) increase in weight per year in adults. One way to contribute to caloric reduction in the long run is by reducing caloric intake in the short term. Since it can be challenging to make an accurate assessment of caloric intake, examining eating episodes in a laboratory setting is an important strategy for gaining a greater understanding of the subtle factors that can contribute to caloric intake. For you to eat a proper amount of calories, you should only eat when you are hungry and until you are comfortably full. Try to avoid starving yourself or stuffing yourself with food because that can potentially lead to overeating.
The types of foods eaten before the main meal can broadly be described as a ‘preload’. A preload is a fixed amount of a predefined food, eaten before consumption of an actual meal. The impact the preload has on a subsequent meal (or snack) is measured, therefore allowing greater insight into the drivers of short-term caloric intake. So one thing you can start doing is to start all of your meals with a salad, soup and/or fruit. This allows you to fill yourself with foods that are the lowest in calorie density. Something that could impact the influence of a preload on the following meal is its energy density. Typically, foods that are low energy density (LED) contain higher amounts of water. This is the case with fruits and vegetables. Dietitians and medical professionals often recommend incorporating a higher ratio of LED foods, such as fruits, vegetables, and soups, not only as a way to improve diet quality, but also a means to reduce caloric intake. This is because the higher water content in these foods contributes to both increased satiety and slower gastric emptying, thereby leading towards an overall reduction in caloric intake.
A simple task to do is to chew your calories rather than drinking them. Many unhealthy beverages contain a high amount of calories which can be easily obtained by eating a meal. On top of that, liquids do not fill you up as much as solid foods that equal the same amount of calories.
I’ve listed some types of foods below and what they offer in terms of caloric density/satiety!!
- Vegetables
- Most vegetables are low in calories but high in volume or weight. Many vegetables contain water, which provides weight without calories
- Adding non-starchy vegetables to any dish will lower the overall calorie density of a meal.
- Fruits
- Practically all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don’t fill you up as much
- Carbohydrates
- Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they’re higher in fiber and other important nutrients
- Protein
- The healthiest lower energy-dense choices are foods that are high in protein but low in fat, such as whole grains, vegetables and legumes (beans, peas and lentils, which are also good sources of fiber).
- Fats
- While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Best sources of healthy fat come from unprocessed plant based foods, especially small amounts of nuts and seeds.
Eating low calorie dense foods is a great way to lose weight. It is the simplest way to lose weight over the course of your life. Low calorie dense foods like the ones stated above can help you avoid the siren call of hunger because of the high volume. It allows you to eat a large volume of food while still cutting back on calories. This is a safe and effective way to feel full as well as lose weight.
Stay Well!
Transformer Jarrett 🙂
The Transform Lifestyle Medicine Alliance Team
Transformer – Jarrett DeLeon
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