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Calorie Density & Weight Loss

8/18/2022

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Donuts, chocolate, & vegetables

What is Calorie Density?


Calorie density is a measure of the number of calories within a given weight/volume of food. 

A calorie-dense food holds a large number of calories in a small weight of food, whilst a low calorie-density food holds far  fewer calories in the same weight of food. For example, 100g of rice holds ± 130 calories, whereas 100g of chips holds ± 312 calories

How Can it Help Weight Loss?


By filling your diet with low calorie density foods, you're able to eat a larger volume of food while still reducing calorie intake (which is, of course, central to weight management). 

What’s more, when you base your diet around low-calorie-density foods, you’re naturally going to eat healthier, more nutrient-rich whole foods. You'll find yourself cutting back on the calorie-dense, ultra-processed foods that are unhealthy, offer little nutritional value, & that are easy to over-eat!

All this together will lead to improved health, while also leaving you feeling more satiated from the foods you eat. 
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What are the Studies Saying?


Several studies have shown that individuals who eat for low-calorie-density diets naturally eat fewer total calories per day, contributing to weight loss.

Meanwhile, other studies have shown the inverse - those whose diets comprise mostly high-calorie-density foods experience weight gain.

In one study, participants ate 56% more calories when provided a high-calorie-density meal, compared with a low-calorie-density one

Another study compared calorie intake for high and low-calorie-density meals that were matched for palatability and macronutrients. Participants ate an average of 425 more calories when given the high calorie density meal than when given the low-calorie-density one!
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Low Calorie Density Foods:


Here's some examples of low-calorie-density foods that you'll want to include in your diet, if you're striving to lose weight:
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  • Fruits & Vegetables.
  • Meat and fish. Lean protein like chicken, white fish, & turkey. 
  • Milk and yogurt. Reduced-fat milk and yogurts with no added sugar.
  • Eggs.
  • Starchy carbs. Some natural starchy carbs like rice, couscous, potatoes, legumes, & root vegetables have a low to moderate calorie density.
  • Sugar-free drinks.
High Calorie Density Foods:

And here are some examples of high calorie density foods that you'll likely want to limit consumption of: 

  • Sweets, Crisps, & Confectionary. These tend to be high in sugar and fat, making them very calorie-dense and easy to overeat.
  • Fast foods. 
  • Oils. While certain oils (e.g. coconut & olive oil) are healthy, they're calorie dense, so consume in moderation.
  • High-fat dairy. Foods like butter, cream, & cheese are high in calories. Again, consume in moderation.
  • Fatty meats. Bacon, sausages, lamb, & fatty beef cuts.
  • Nuts. Like other healthy fat sources, nuts are very calorie-dense. While they do hold health benefits, they’re easy to overeat.
  • High-fat condiments/sauces (e.g. mayo, pesto)
  • Sugary drinks.
Here's a graphic illustrating the above:
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Thanks for taking the time to read this article! I try to make each article as interesting, easy-to-read, & informative as possible. Hopefully you found it to be useful & has given some direction to your health & fitness journey moving forward. 

But, if you're tired of going round in circle & would like a more detailed guide on the weight-loss process, I highly recommend you check out my free download 'The Transformation Guidebook'.

Just click the button below to access your copy!
DOWNLOAD YOUR FREE COPY!
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    Author


    I'm a personal trainer & online coach dedicated to helping people improve how they feel - both physically & mentally - through movement, nutrition, & lifestyle practices.

    I care deeply about developing my understanding of both myself & the world, so that I can grow as a human being & have a positive impact on those around me.

    Through these articles I hope to share with you some of the wisdom that I'm picking up along the way.


    Christian

    Christian Lawal Personal Training. 
    ​
    ​Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.

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  • Home.
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  • Coaching.
    • Personal Training
    • Online Coaching
    • Aligned Strength
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    • Get in Touch
  • Podcast.
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    • Transformation Guidebook
    • 5-Min Mobility Flow
    • High Protein Snack Ideas