Weight Loss Wednesdays: Fullness and Calorie Density
WEIGHT LOSS WEDNESDAY: Fullness and Calorie Density
“Eating More Adds Up to Less”
Anyone who has tried a basic attempt at weight loss is familiar with the idea that weight loss is basic math: Eat as many calories as you burn to maintain weight, eat less than you burn to lose weight. Due to this “simple math” based approach, many people end up counting calories as a means to a weight loss goal. Simply said, YES, weight loss is based, at least in part, on math and a caloric deficit. It’s important, however, not to think suffer under the mistaken notion that all calories are created equal. Enter the principle of caloric density. Caloric density- is a measure of the number of calories in a given weight of food.
High calorie density: lots of calories, small weight of food (e.g. oils, fats, cheeses)
Low calorie Density: fewer calories, larger weight of food (fruits, veggies)
Previously we learned that fullness is determined in part by stretch cues that occur when food takes up bulk in the stomach. Less calorie dense foods allow for these cues to be triggered through the consumption of less calories. Still confused? (aim for bulky, fibrous fruits and veggies instead of meats and cheeses and youre halfway there).
W.L.W. Tip of the Week:
- Consume more fruits and veggies in their whole, natural, bulky form to increase fullness
(**Sorry, folks, this means that juices and smoothies don’t count)