Do you know that you can lose weight by eating low-calorie foods? It might sound like another get-fit-quick gimmick, but it’s not. All you must do is eat energy-dense foods. This planned weight loss can help you shed excess weight without storing more fat.
Read the following blog to learn tips on eating without gaining fat. Discover some energizing foods you can take with your weight loss tablets to satiate your appetite and make you feel fuller for longer.
How Does Weight Loss with Less Calories Work?
Energy density in a diet indicates the number of calories per given quantity of food. High energy density means there are many calories in a small amount, while low energy density means there are relatively few calories in a lot of food.
In an attempt to lose weight, one should also eat low-energy-dense foods. That means one has to eat more significant amounts of food with fewer calories. This will make one fuller and more satisfied.
To help you understand better, we have provided a quick example with raisins and grapes. A raisin is densely packed in energy—one cup of raisins has around 480 calories. However, grapes are very low in energy density—one cup of grapes has only about 104 calories.
Key Points of Energy-Dense Foods for Weight Loss
There are three primary reasons foods are either high or low in energy density. Here is the list:
- Water: Fruits and vegetables are high in water and fiber content, giving volume and weight, not calories.
- Fiber: High-fiber foods provide volume and take longer to digest; therefore, you will feel full longer on fewer calories. Vegetables, fruits, and whole grains contain fiber.
- Fat: Fat has a very high energy density. Opt for leaner or lower-fat counterparts like fish and other seafood to reduce caloric intake.
The Food Pyramid of Energy Density
The first step to losing weight while eating fulfilling meals is knowing which foods are better options for energy density. Here’s the food pyramid of increasing density for your reference:
1. Vegetables
Vegetables are mostly low in calories and high in fiber, occupying more space in your belly, and they also digest slowly. Fiber-rich veggies to include are:
- Salad greens
- Zucchini
- Asparagus
- Broccoli
- Carrots
- Tomatoes
2. Fruits
Fruits are lower in calories than fruit juices. Consume whole fruits to feel fuller for longer. Your options are:
- Guavas
- Berries
- Kiwi
- Grapes
- Pomegranate
3. Carbohydrates
When consuming carbs, focus on the following whole grains and consume them in fewer amounts, as they are also loaded with calories.
- Whole-wheat bread
- Brown rice
- Whole-wheat pasta
- Whole-grain cereal
- Oatmeal
| Quick Tip
If you are feeling low on a restricted diet, you can take energizing foods such as shilajeet tablets, ashwagandha powder, or herbal teas. |
4. Protein and Dairy
You can also take protein known to be highly filling of the macros. However, protein sources are rich in calories, too, so watch your portions. You can have:
- Beans, peas and lentils
- Egg whites
- Fish
- Lean meat and poultry
- Low-fat or fat-free dairy products
Fats and sweets are also at the bottom of the energy density pyramid. They are best avoided or taken in meager amounts if you expect significant weight loss in less time.
Wrapping Up
The most significant tip to avoid starving when on a diet for weight loss is to eat foods low in calories but rich in water and fiber. Fruits and vegetables fall into this category. Some other food groups include carbs such as whole grains and proteins. Watch your portions so that you eat less and enjoy shedding weight without having a grumpy belly.
