Madison
75° F
Mostly Cloudy
Mostly Cloudy
Advertisement

Weight loss: Feel full on fewer calories

Published On: Mar 25 2014 11:01:48 AM CDT   Updated On: Apr 08 2014 02:28:17 PM CDT
groceries

iStock/YinYang

By Mayo Clinic News Network

Feel full on fewer calories? It might sound like another gimmick for weight loss, but it's not. The concept of energy density really can help with weight loss. In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, use the concept of energy density to help you lose weight and keep it off long term.

Weight loss with more food, fewer calories

Simply put, energy density is the number of calories (energy) in a specific amount of food. High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food.

When you're striving for weight loss, the goal is to eat low-energy-dense foods. That is, you want to eat a greater volume of food that's lower in calories. This helps you feel fuller on fewer calories. Here's a quick example with raisins and grapes. Raisins have a high energy density -- 1 cup of raisins has about 434 calories. Grapes have a low energy density -- 1 cup of grapes has about 82 calories.

The keys to energy density and weight loss

Three main factors play a role in what makes food high or low in energy density:

  • Water. Fruits and vegetables are generally high in water content, which provides volume and weight but not calories. That's why they're low-energy-dense foods. Grapefruit, for example, is about 90 percent water. Half a grapefruit has just 37 calories. Raw, fresh carrots are about 88 percent water. A medium carrot has only about 25 calories.
  • Fiber. High-fiber foods not only provide volume, but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
  • Fat. Fat is high in energy density. One pat of butter, for example, contains almost the same number of calories as 2 cups of raw broccoli. Foods that contain fat naturally, such as dairy products and various meats, or foods with added fats are higher in calories than are their leaner or lower fat counterparts.

Source: http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss/art-20044318/

Advertisement
  • Fireworks

    Andrew Renneisen/Getty Images

    Best cities for 4th of July celebrations

    A grand celebration of the nation's independence, WalletHub.com projects that American households will spend an average of $370.75 on Fourth of July 2016 festivities, up 7% from 2015. With Independence Day festivities in mind, WalletHub compared the 100 largest U.S. cities based on how well they balance holiday cost and fun, using 16 different metrics such as the duration of fireworks shows, average gas prices, weather forecasts and more. Here are the top 15 large cities for Fourth of July celebrations:

  • work at google

    Justin Sullivan/Getty Images

    Top employers for new grads

    Each year, research firm Universum Global ranks companies based on where undergrads say they'd most like to work after they graduate. In this particular study, Universum surveyed more than 267,000 business and engineering students in the world 12 largest economies, resulting in this list of outstanding employers. You can go here to see the full list.

  • Istanbul airport attack

    Suicide bombers attack Turkey airport

    At least 41 people have been killed and 239 others wounded in a terror attack on Istanbul Ataturk Airport in Turkey, Istanbul, Gov. Vasip Sahin told Turkey's state-run news agency TRT.

Advertisement