Low-density diets are eating plans that emphasize the consumption of low energy-density foods; that is, foods that are comparatively low in calories for their volume. Examples of low-density foods are vegetables and fresh fruit, while foods such as cheese or fatty meats are high density. Low-density foods generally have the following characteristics, according to the Mayo Clinic: They have high water content, are high in fiber and low in fat. By choosing a low-density diet you can eat more food, but consume fewer calories. As with any diet, consult your doctor if you have questions or concerns.
Raw Food
A raw food diet based on fresh fruits, vegetables and sprouts can be extremely low density, as raw produce has very high water and fiber content, and very little fat. A study in the "Annals of Nutrition and Metabolism" showed that raw diets cause significant, long-term weight loss. In the study, which lasted nearly four years, men lost an average of 22 pounds and women lost an average of 26 pounds. Be aware that not all food in a raw diet is low-density. Raw nuts, seeds, oils and dried fruit are nutritious but high-density, so eat them sparingly while you're trying to lose weight.
High-Fiber
Fiber is key to energy density -- generally, the higher the fiber content, the lower the density. "Easy Natural Weight Loss" calls fiber the "secret ingredient" for weight loss, as fiber-rich foods like fruit, vegetables and whole grains fill you up, promote good digestion and offer abundant nutrients. To maximize your fiber intake, choose fresh fruit, rather than juice or dried fruit; eat plenty of watery vegetables, such as spinach, cucumber, tomatoes and peppers; and eat whole grains, such as oatmeal, brown rice and whole meal bread and pasta.
Vegan
A well-planned vegan diet can be very low-density and promote healthful weight loss. A Physicians Committee for Responsible Medicine study found that women who ate a vegan diet were able to eat unlimited amounts of healthful foods and still lose weight. Over the course of a 14-week diet based on whole grains, fruit and vegetables, the women lost an average of 15 pounds without having to restrict quantities. The key is to eat lots of fresh produce and avoid high-density processed foods, such as meat substitute or vegan "cheese" and ice cream.
Cabbage Soup Diet
Some eating plans take low-density dieting to an extreme. The Cabbage Soup diet, a seven-day diet based on consuming unlimited quantities of cabbage soup made from very low-density ingredients such as onions, peppers, carrots, mushrooms and celery, provides just 500 calories per day, notes "Diets and Dieting." This means that it should not be followed for more than a week because the diet lacks fat, protein and essential nutrients. Avoid very low-density regimes like the Cabbage Soup diet because they are not sustainable and do not provide enough energy for exercise.
References
- Mayo Clinic: "Energy density and weight loss: Feel full on fewer calories"; 2011
- "Easy Natural Weight Loss"; Patrick Engelen; 2010
- "Annals of Nutrition and Metabolism"; Consequences of a long-term raw food diet on body weight; C. Koebinck; 1999
- "Physicians Committee For Responsible Medicine"; PCRM's Weight Loss Study; Kristine Kieswer; 2000
- "Diets and dieting: a cultural encyclopedia"; Sander L. Gilman; 2008
