By Nicole Bourn
The mantra that we hear most often is we should “eat less and move more.” But if this caused sustainable weight loss we would never struggle while being on restrictive diets and already be thin by now. The truth is we need to eat enough food to get through the day. Most people are surprised to learn that I lost 92 lbs as a result of eating more (of the right food). Here’s how you can eat a lot and still lose weight?
WHAT IS CALORIE DENSITY?
Calorie density is simply a measure of the concentration of calories in a food. The higher the calorie density, the higher the concentration of calories packed into the food bite for bite. This is an excellent indicator of how easy it is to overeat on a food, because the more calories that are packed into a food per bite, the more likely we are to overeat on that food.
Foods that are low in calorie density, like fruits and vegetables, don’t pack a lot of calories per bite. They are stuffed not with calories, but with water and fiber, making them bulky (and therefore more filling), which allows us to lose weight without going hungry.
On the other hand, foods that are high in calorie density, like cake or burgers, are stuffed with lots of calories per bite, with very little bulk (making them less filling), which can lead to overeating and too many calories.
THE 4 CATEGORIES OF CALORIE DENSITY
1. LOW CALORIE DENSITY
All unprocessed or minimally processed fruits and vegetables, such as apples, bananas, berries, kale, zucchini, and bell peppers. You can eat freely of these foods.
2. MODERATE CALORIE DENSITY
All unprocessed or minimally processed starchy vegetables like peas and corn, intact whole grains like brown rice and oats, and legumes like beans and lentils. You can eat a relatively large portion of these foods.
3. HIGH CALORIE DENSITY
More processed plant-based foods like bagels, dry cereal, bread, tortillas, and dried fruit. Limit the consumption of these foods.
4. VERY HIGH CALORIE DENSITY
Nuts and seeds, oils and fats, chocolate, and junk foods. Greatly limit or avoid the consumption of these foods.
The first 2 groups (low and moderate in calorie density) should make up the majority of your calorie intake. But the ratio of vegetables or fruits to starches can also be an important factor.
We all know that eating a large bowl of lettuce might fill up your stomach, but it will keep you hungry at the same. So make sure to combine your low calorie dense foods with some starches from the second category in order to feel satisfied and have enough energy.
You might have recognized that there are no animal-based foods in our 4 categories. This is because you need to remember that these should not be seen as food, since they are very harmful to your overall health and our planet. If you want to eat some chocolate or a burger, then choose the plant-based version like Vegan Dark Chocolate and Cocoa Nibs or Black Bean Burgers, and Beyond Meat Burgers, and you will be just fine.
TIPS FOR APPLYING THESE PRINCIPLES
Whenever you are hungry, eat until you are comfortably full of food lower in calorie density. Don’t starve or stuff yourself, and don’t eat when you’re not hungry.
2. Sequence Meals
Start all meals with a salad, soup, or fruit. By starting with these foods that are lowest in calorie density, you begin to fill up on fewer calories.
3. Don’t drink your calories
Liquid calories like soft drinks or fruit juice have little if any satiety, so they don’t fill you up as much as solid foods with the same amount of calories.
4. Keep the categories in mind
Non-starchy vegetables are the lowest in calorie density and fat or oil are the highest. Therefore, adding non-starchy vegetables to any dish will always lower the overall calorie density of a meal. Consequently, adding fat or oil to any dish will always raise the overall calorie density of a meal.
5. Limit High Calorie Dense Food
If you use flour products or fats, integrate them into meals that are made of low calorie dense foods and think of them as condiments. For example, add a few walnuts or raisins to a bowl of oatmeal with fruit.
WHAT THIS MEANS TO YOU
This basically means weight-loss and maintenance can be in your control. Meaning you don’t have to under eat, starve, kill yourself in the gym or miss out on the fun and excitement of food. You can enjoy food, actually eat more and watch the weight melt away just as I did. In 9 months following the calorie density method I was able to lose 92lbs. So can you!
Would you try the low calorie density method to lose weight and be healthier?
Mom Lifestyle, a lifestyle blog geared towards removing the fear and
confusion from beginning a vegan or plant-based lifestyle. She began her
journey simply for her own lifestyle purposes, into a healthier her and
along the way has helped countless woman and men begin their vegan
lifestyle. She is a native of Washington DC, a single mother of four
daughters and an inspiration to many. During her journey as a Vegan she
loss 92lbs, completely healed herself from both anemia and asthma.
Follow Nicole, or Vegan Mom as some might call her, on Instagram, or nicolebourn.com