Can you eat a lot and do not gain weight? And even lose weight? You’ll probably say no. And yet! And there is no paradox in it. It is enough to choose the appropriate product groups, i.e. those with low caloric density (energy). When planning your nutrition in this way, you will not go hungry even on a slimming low-calorie diet.
Caloric density (otherwise energy density) is the calorie content in a certain volume of the product. Usually it is given for 100 grams, you will also find this information on food packaging. The simplest thing about caloric density can be said to be the packaging of calories in a food product. In order for your figure and health condition to benefit from what you eat, choose products with low caloric density, which usually carry a high nutritional density (meaning they contain in 100 grams large amounts of valuable nutrients), and a wide arc bypass those of high density caloric.
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What products have low and what high caloric density?
The general principle is that the caloric density is low due to the high water content in the product, and high in the presence of fat and sugars. It is therefore easy to guess that the low-caloric food group includes vegetables and most fruits, skinny dairy products, poultry and whole grains, and calorie-rich products like sweets, cheeses, highly processed foods and greasy meats. Differences in products with high and low caloric density are most easily compared on the example of a chocolate bar and fruit, e.g. apples. By eating 100 grams Mars bar, or 2 pieces, you deliver to the body 414 kcal in the form of fat and sugar, with no nutritional value. 100 grams of apples is only 46 kcal. To take as many calories as bars, you would have to eat as many as 12.
Why is caloric density important when slimming?
When you decide to lose weight, you need to verify your approach to eating and replace most of the products used so far for healthier ones. The overwhelming number of overweight and obese people use inappropriate products in the kitchen, ie thick calories. By simply limiting their number to ensure the calorie of your daily menu, for example, 1500 kcal, you will still go hungry and frustrated, and the enthusiasm for slimming will quickly pass. In addition, eating too small volumes of food causes the body to enter the mode of economical management, and accumulated fat will not be readily burned by him. What is the conclusion from this? Eat a lot of low-calorie food! Instead of a slice of tomato on a sandwich, eat it all. And add the cucumber. The calorific value of your meal will hardly change at all, because vegetables are mainly water (78-95%), the stomach will be more full and you will be more sated. In addition, vegetables provide fiber, which is responsible for slower release of glucose into the blood, reduces hunger pangs of hunger, gives a feeling of satiety and regulates the rhythm of bowel movements.
Choosing products with low caloric density (energy) is a key principle on which the volumetric diet is based.
How to choose products with low caloric density?
Changing eating habits is not an easy process and requires some knowledge about the food and its properties. Creating your nutritional plan based on caloric density information is not an exception in this topic, but with some general information, you can deal with it efficiently. Let’s look at the energy density of products from particular floors of the healthy nutrition pyramid.
Whole grain cereal products
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Cereal products provide carbohydrates – one of the basic nutrients that should not be overlooked even on a slimming diet. Whole grain products are the best solution because in addition to energy they provide fiber, B vitamins, magnesium, selenium and iron. They are digested more slowly and sustain the feeling of satiety. Choose whole-wheat bread, whole-meal pasta, brown rice, cereals and cereal.
The vast majority of vegetables is low in calories due to the very high water content. The main reasons here are lettuce, asparagus, zucchini or broccoli, which do not have more than 25 kcal / 100 g. To make the dinner larger and more salty, reduce the amount of pasta or meat sauce, and for this add more vegetables with impunity. Eat also vegetables as a snack.
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Choose fresh or frozen fruits. Dried fruits or syrups have a high energy density because they contain a lot of sugar in a small volume. Also watch out for bananas, figs and grapes that belong to the most calorie fruit. Fruit, unfortunately, can not be treated as unpunished as vegetables, because they are a source of easily digestible sugars that are eaten in excess in the form of adipose tissue.
Milk and its preparations
From this group you can easily choose milk, lean curds, country cheeses, kefir, buttermilk and natural yoghurts. Avoid the yellow cheeses, which contain about 50% fat, as well as melted and moldy cheeses. You will provide yourself valuable protein and fat-soluble vitamins, and you will also get saturated, because protein products sustain the satiety effect for a long time.