Choosing foods that have low energy density can help you lose weight, according to MayoClinic.com. Energy density refers to the amount of calories in a food compared to its volume. If you eat a diet rich in low-energy-density foods, you'll feel full on fewer calories.
Identification
Low-energy-density foods have relatively few calories and comparatively large volumes. Examples of foods with low energy density include fruits, vegetables and whole grains. High-energy-density foods have a large amount of calories compared to a small portion size. Examples include cakes, cookies and many processed foods.
Effects
In short-term studies, eating low-energy-density foods promotes fullness, reduces hunger and leads to eating less, according to a 2001 review published by Manjiang Yao and Susan B. Roberts in "Nutrition Reviews." In long-term studies, diets rich in high-volume, low-calorie foods lead to moderate weight loss. In studies lasting longer than six months, diets low in fat and high in fiber lead to weight loss three times as great as diets that are only low in fat.
Mechanism
Foods that are high volume and low calorie are filling for different reasons, according to MayoClinic.com. Some are high in water content. High water content makes a food bulky without increasing calories. Many of them also have high fiber content. Fiber is filling because it takes longer to digest and absorbs water as it passes through the digestive track. High-energy-density foods are also typically high in fat, which increases calories.
Diets
Diets that encourage using the concept of energy density include the Mayo Clinic Diet and the Volumetrics Eating Plan. The Mayo Clinic Diet has two phases, according to MayoClinic.com. The first phase is designed for quick results, while the second phase teaches you weight-maintenance skills. The diet is based on a Healthy Weight Pyramid that emphasizes low-energy-density foods. The Volumetrics Eating Plan is based on a book by Dr. Barbara Rolls. While the diet doesn't eliminate any foods, it also emphasizes consuming more high-volume, low-calorie foods.
Foods
Most vegetables are low in calories and high in volume. Whole fresh, frozen and canned fruits without added sugar are also good choices. Whole grains can help you lose weight because they are high in fiber. Good protein sources include legumes, fish, skinless white-meat poultry, fat-free dairy products and egg whites, MayoClinic.com states. The website suggests starting a meal with soup or salad to lower your meal's energy density.
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