By now, we all know that for weight loss to happen, one needs to be in calorie deficit effectively. A calorie deficit occurs when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions. We put on weight when there’s a calorie surplus which means we consume more calories than we actually burn, resulting in those calories getting stored up as fat. There are a lot of ways to create a calorie deficit (read about 18 Awesome Ways to create a Calorie Deficit). If someone is looking to lose weight, he/she must cut down calories by about 500. This number is safe to lose weight without compromising on health and without affecting the body negatively. For women, the number of calories must not drop below 1200 calories per day, and for men, it should not fall below 1500 calories per day. Since weight loss is all about calories, we should be looking at ways to lower calorie intake without really compromising on nutrition and health. That’s where, low energy density food can actually help for effective weight loss without cutting out essential nutrients from the diet. The concept of losing weight through low energy density food is great for people who hate to starve themselves by going on fad diets which mostly are based on depriving the body of certain food groups. Rati Beauty diet programs does not believe in putting the body in starvation mode for weight loss, instead, a lot of our diet programs are based on energy density so that you can lose weight without compromising on nutrition.
What is Energy Density?
By definition, energy density of any food is calculated as the amount of energy, that is, number of calories in a specific weight of food. So, foods that are energy dense have a lot of calories in them per serving. Energy density is calculated by the proportion protein, fat, carbohydrates, fiber, and water in food. High-fiber and water-rich food have extremely low energy density. For example, high-fat foods have higher energy density. High energy density means that there are a lot of calories in a little amount of food and low energy density obviously has fewer calories in a lot of food.
How Low-Energy Density Foods Help with Weight Loss?
With high-energy density foods such as nuts, avocado, cheese, a person would need large amount of food to feel full, and you would be consuming a whole lot of calories, which is not good news for losing weight. On the contrary, foods with low energy density, make you feel full with just a few calories. When your food is high in fiber, protein, and water, they make you full, without packing in extra calories.
Benefits of Low-Energy Density Food:
- Rich in nutrients.
- Add only a few calories per serving.
- Does not deprive the body of food.
- You feel satisfied while you take in fewer calories.
List of 30 Low Energy Density Food can Help with Weight Loss:
4. Green beans
11. Brown rice
14. Egg white