Perhaps the largest complaint I hear coming from dieters is the issue of being “hungry” and a lack of satiety from the meals they eat.
Well, the truth is, you can easily eat A LOT of food and leave the table full (every time) while still sticking to a reduced calorie regimen IF you learn to harness the power of something called caloric density.
The term caloric density simply refers to a number of calories in a given amount or volume of food….and calories do not bother me because the body has no way of counting calories…..WHAT? Yip, prove me wrong!!! But that is an article for another day!!!
A food that packs a lot of calories in a very small volume of food is considered to have a very high caloric density. Conversely, foods with a low caloric density yield a much smaller calorie total from the same amount of food, allowing you to eat “more” without actually consuming more calories.
Ice cream is a classic example of a food with a high caloric density. Anyone can eat 1,000 calories of ice cream. On the other hand, even the largest appetites would have a hard time consuming 1,000 calories worth of spinach.
Obviously, if the goal is to leave the table full without consuming massive amounts of calories, the key is to consume low-calorie, high volume foods.
It’s probably no shocker that fruits and vegetables have very low caloric densities, particularly green and leafy vegetables.
Other foods with low caloric densities include lean proteins, beans, and by nature, most foods high in fibre.
Take home message: Combine LOTS of fruits, veggies, beans, and lean proteins for meals that leave you full, without the calorie bulge.