Lose weight with a low energy density diet
Thursday 18 March 2010
Want to stay full for longer and drop a few pounds while you’re at it? Then get on a low-energy density diet! And before you ask us what this low-energy density malarki is all about, it means the calories per 100g.
To find the energy density of a food you need to divide the calories by the weight of the item. For example, a packet of crisps with 190 calories and weighing 45g has an energy density of 4.22 (190/45 = 4.22).
Energy density guidelines:
Less than 1.5 Try to eat more of these foods
1.5 – 4 Moderate amounts of these foods
4 – 9 Only small amounts of these foods
Follow our handy tips below to stay full for longer - feeling full on a lower number of calories has never been easier!
Protein makes you feel full for longer than carbs or fat. So why not try having a salad with chicken for lunch rather 
than a sandwich?
Foods containing lots of water like soups, pasta and rice which absorb water will curb hunger.
Fibre is great for you and absorbs water – this will make you feel more full. The easiest ways to eat more fibre include switching to wholemeal bread and brown rice.
Alcohol dehydrates you and makes you feel hungry, so try to drink less and you won’t feel so hungry.
Also try these tips to stay healthy and help you lose a little more weight:
Write everything down - it makes you more aware of what and how much you are eating each day
Avoid the cakes and sweets in the office - if you are going to snack, have something light like a piece of fruit or a cereal bar. Porridge is great for slowly releasing energy throughout the day.
Only eat when you are feeling hungry – don't eat just because there is food in front of you. Mums might find themselves picking at their children’s food when they prepare it. Try to only prepare a smaller amount or snack on some fruit instead.
Remember that these tips are for a more long term eating plan – don’t expect to drop a dress size in a matter of days, that is not healthy. If you stick with a healthy eating and exercise plan you will lose the pounds and they will stay off.
Exercise - it really is the best way to drop a few pounds and make you feel more alive and healthy. Just something as simple as going for a walk, or a jog – even hoovering burns calories!!
By Lauren Marks
If you're looking to lose weight, head to Closer Diets for expert healthy eating advice!