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?

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. 
​​

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:
​

• 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:

---

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!