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Calorie Density & Weight Loss
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?
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!
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:
High Calorie Density Foods:
And here are some examples of high calorie density foods that you'll likely want to limit consumption of:
Here's a graphic illustrating the above:
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'.
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Christian Lawal Personal Training.
Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.