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Drop Those Unwanted Pounds With Energy-Dense Foods

May 1, 2012 by  

Here’s some helpful advice for those of you looking to drop a few pounds — and keep them off — as warm weather approaches. A recent article in The American Journal of Clinical Nutrition has some tips about balancing your calorie consumption.

Researchers indicate the importance of learning to determine the energy density of foods in order to eat more and stay fuller for longer on fewer calories. Energy density is defined as the calories divided by the weight of the food. Foods with low energy density tend to be those that are heavy, or dense, but not high in calories. These will keep you satisfied without the high calorie count.

For example:

  • If calories are lower than the gram weight, the food is low in energy density and is, therefore, more filling.
  • If the calories are equal to or twice as much as­ the gram weight, eat moderately and watch your portion size.
  • If the calories are more than three times the gram weight, stay away.

Be sure to check the labels and try to start eating healthier, low energy-dense food such as water-rich fruits and vegetables, brown rice, oatmeal and whole grain breads and pasta.

Of course, the best foods are nature’s foods. Avoid processed foods for a healthier body.

Bob Livingston

is an ultra-conservative American and author of The Bob Livingston Letterâ„¢, founded in 1969. Bob has devoted much of his life to research and the quest for truth on a variety of subjects. Bob specializes in health issues such as nutritional supplements and alternatives to drugs, as well as issues of privacy (both personal and financial), asset protection and the preservation of freedom.

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  • CardinalMo

    This doesn’t really explain the complexities of weight gain…and more importantly the nutritional factors. Your nutritional supplements must be supported by quality foods…the edges of the store. Omit the packaged foods, avoid sugars in any form. Balance proteins, a variety of vegetables…(avoid corn and potatoes) They are high in sugar. As yummy as corn is we have a difficult time assemilating the nutrients in corn. You need calories…but from the veggies, because there is more nutrition in them. Corn and potatoes high in carbohydrates which becomes sugars and empty calories. Eat smaller meals more often during the day. Be sure to eat some type of protein with your fruit…like a peice of cheese, nuts, peanut butter. etc. your choice.

    If you are interested in why we gain weight check our Dr. Mercolas site. He has a lot more detail to give you on eating healthy.

    Don’t forget to get exercise at least 3x a week. Zumba is a blast! It builds your muscles, heart, lungs, It is fast paced, raises your energy level, and it’s more like fun than exercising.

  • James

    Interesting tip. Never though about energy density this way before.

  • Joe

    I checked out a few items. Sharp cheddar cheese comes out at 4.1. Hard boiled eggs were only 1.6. You would think if a food item had a lot of sugar it would have a higher number.

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