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Home / blog / Eat More, Weigh Less
blog, Health | February 3, 2016October 13, 2020

Eat More, Weigh Less

Eat More Weigh Less Oliviabudgen Blog

Would you like to eat more and weigh less? I think everyone would say “absolutely” to that one!

Energy density is defined as the amount of energy per unit weight of food. Foods high in water and fiber are usually lower in energy density, while foods high in fat are higher in energy density. An example of this is shown in the diagram below.

Caloric-Density-2

Yes, you can in fact cut your calories per day by HALF without cutting down your portion size, simply by substituting high energy density foods to low energy density foods. For example, swapping foods like meat and processed sugars with fruits and vegetables.

This works because the combination of water, fiber and high vitamin content in plant-based whole foods that are low in caloric density, tend to fill you up quicker helping you to stay satiated.

Our gut bacteria actually creates anti-obesity compounds from fiber which helps with management of weight/losing weight. The diagram below gives you another example.

Caloric-Density

As you can see, the fruits and vegetables have filled the entire stomach which signals the natural hunger-satiety mechanisms in the body (the stomach stretch receptors) to let the brain know you’re full. With the meat you’ve eaten the same amount of calories, but your stomach isn’t even half full, which means it is easier to overeat.

By eating for calorie density you are also increasing the overall nutrient density of your diet (going by the assumption you are eating healthy, low density foods of course) giving you concentrated amounts of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients, to name a few.

Example of a low calorie, energy density meal

Start off with 2-3 pieces of fruit. Then take a large plate and fill half of it with salad including raw and/or cooked vegetables, a little avocado, and a lemon juice or apple cider vinegar dressing. Fill the rest of the plate with steamed vegetables and rice or legumes. Add a side bowl of potato wedges baked without oil and salt and served with a homemade spicy tomato sauce.

I don’t believe in eating a restricted diet, and calorie density allows you to eat freely of unprocessed fruits and vegetables without the added oil and salt.

I believe eating for calorie density is a great way to go if you’re looking to optimise your overall nutrient intake, lose and/or manage your ideal weight, and eat more so that you feel very satiated.

This blog, its content and any linked material are presented for informational purposes only and are not a substitute for medical advice, diagnosis, treatment, or prescribing. Nothing contained in or accessible from this post should be considered to be medical advice, diagnosis, treatment, or prescribing, or a promise of benefits, claim of cure, legal warranty, or guarantee of results to be achieved. Never disregard medical advice or delay in seeking it because of something you have read in this blog or in any linked material. Olivia Budgen is not a medical doctor. Consult with a licensed healthcare professional before altering or discontinuing any current medications, treatment or care, or starting any diet, exercise or supplementation program, or if you have or suspect you might have a health condition that requires medical attention.

Tagged: cleanse, detox, health, holistic health, raw food, raw food diet

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4 comments

  • Ivan Zitek says:
    March 9, 2020 at 8:50 pm

    Is drinking distilled water healthy in long term?There have been many great naturalist from the past who suggested that the only cleanest water to drink is distilled water!I would like to have more information about this topic.Thank you.

    Reply
    • Olivia says:
      March 11, 2020 at 5:34 am

      Hi Ivan, I drink distilled water every now and then. I have heard that it’s fine to drink, but I’m not sure how much is okay, or how consistently… sorry I can’t be of more help.

      Reply
  • Donna says:
    August 18, 2019 at 3:38 am

    Does Apple Cider Vinegar water fit in the Alkaline category?

    Reply
    • Olivia says:
      September 3, 2019 at 4:50 am

      I don’t believe Apple cider vinegar is healthy for alkaline-forming for us. Please read the Medical Medium’s information regarding this topic.

      Reply

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I'm Olivia Budgen and I am here to empower you to become your own healer. There are many pieces in the puzzle that make up the entire picture of true health. I want to help you put these pieces together so you can feel truly alive and vibrant.

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