1575 calories VS. 1575 calories
Did you know that eating a lower energy dense diet will help you eat healthier, and lose or maintain weight? Calorie density refers to the number of calories in a certain weight of food. Foods low in calorie density contain fewer calories per bite than foods higher in calorie density.
Research suggests that we tend to regulate how much we eat based on the weight of food more than the food itself, so you can be just as satisfied eating the same amount of food with fewer calories. Low calorie-dense foods contain a lot of water and that can help you feel full. Many of these same foods are also high in fiber. Fiber adds bulk without calories, so it fills you up.
Low calorie dense foods include vegetables, fruit and foods high in fibre. Also, foods low in calorie density are packed with phytochemicals and healthy compounds that help prevent cancer.
Fat is the most concentrated source of calories; foods high in fat are high in calorie density. Oils, cookies and nuts are examples.
Tips to help reduce the density of your diet:
* Substitute Low for High: Select lean meats or proteins and low-fat salad dressings instead of the higher-fat versions.
* Replacement Rules: Replace some of your portion of high-fat foods and high-calorie dense protein with vegetables and fruits. For example, add tomatoes and broccoli to a pasta salad then reduce the amount of pasta and mayonnaise.
* Small Amounts of the High Stuff: Include small portions of healthy high calorie-dense foods, such as peanut butter, nuts and healthy oils, which have an important role in a balanced diet.
Sources: All information I have gathered today is by the American Institute for Cancer Research, in particular Alice Bender, MS, RD, for AICR. Photo is by Dr. Barbara Rolls, Penn State University.
I hope you find this helpful :)
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