Do you know the number one reason cited for abandoning a nutrition strategy or diet? Hunger! Followed closely by boredom :)
What is Calorie Density?
Calorie Density is the number of calories (energy) in a given amount (volume) of food. Using calorie-density as a strategy for weight loss and weight maintenance allows you to eat more, while you lose weight or maintain your weight.
This infographic is a perfect illustration of why calorie density matters in your nutrition strategy. The best way to not be hungry, is to eat low-calorie dense foods. There are inherent advantages to using this strategy beyond weight loss or weight maintenance. Not only will you be less hungry as you engage in a calorie deficit, but low-calorie dense foods are the foods that have fiber, water, antioxidants, minerals, and vitamins your body needs to optimize your health, not just lose weight.
It is important to understand that low-calorie dense foods will be the cornerstone of your nutrition strategy, should you find that hunger and appetite are obstacles you encounter as you are dieting. It's also important to acknowledge that high calorie dense foods have their place in your nutrition strategy as well. Those foods are typically dietary fats, and those healthy fats are so important to hormone function, appetite regulation, as well as sleep--for men and women.
Dietary fat does not equal body fat--only a calorie surplus yields body fat. If you are eating high-calorie dense foods and not losing weight, keep eating them, but it's time to break out the food scale and measure!
Here is a list that will help you choose mostly low-calorie dense foods, and some high calorie dense foods:
I also have a free resource for you, it's my Volume Eating Recipe book. These are mostly single-serving, basic cooking recipes that can help you start to volume eat. Take inspiration from these recipes, or use them as is! All of the amounts are listed so you can easily track the meals in your food tracker.
To summarize the strategy of Volume Eating: eat more low-calorie dense foods to mitigate hunger, include some high-calorie dense foods for satiety, and eat seasonally! This will help you avoid bordeom.
If you'd like to see this in action, here is a TikTok I made to help!
I would love to know your thoughts about this way of approaching a nutrition strategy. Have you ever tried this before? What was your experience? If you're curious about trying this way of eating, what are your questions? Here to help!
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