You need to follow some specific strategies and techniques to lose weight and maintain that for long time. Low energy density foods are one of the tools to reach your goal. Before knowing about low energy density foods it’s better to have a clear idea about energy density of foods. So you may read the article titled energy density of foods.
You can’t reach the goal of getting a flat stomach by losing weight overnight and most importantly after reaching the goal you must follow healthy lifestyle and remain cautious about calorie intake and calorie burning. There is nothing wrong that you will want to eat when you are hungry. But you must avoid high energy density foods by replacing with low energy dense foods.
What is Low Energy Dense Food?
You may already have known that low energy dense foods refer those foods which contain fewer calories per gram. Some foods are very high in calorie but some foods are very low in calorie. While choosing your foods, make sure that you are choosing the right foods for improving your health.
Understanding Food Composition Affecting Energy Density
To choose low energy density foods it is necessary to understand the food composition. Energy density depends on how a food is composed. If you carefully check the low dense foods then you will see that it contains higher portion of water. Higher water content means lower energy density. On the other hand if a food contains fat which mostly energy dense then that particular food will be more energy dense.
Low Dense Energy Food in Weight Management
Low dense energy foods provide little energy with high portion of foods so you eat higher amount but consume little energy. It makes you satisfied with small amount of calories hence reduce excessive hunger and appetite. So, you are being benefitted in two ways, firstly you are getting less energy and secondly you can stay full for long time.
Low Energy Dense Foods: Vegetables and Fruits
Fruits and vegetables contain lots of water naturally and it is high in fiber with less fat. No starchy foods such as carrots, broccoli, spinach and lettuce contain less energy compared to starchy foods. If you want to manage your weight with fruits and vegetables then ensure these are fresh but avoid fruit juices or dried fruits because these fruits contain preservatives and chemicals which are not healthy and increases energy content.
Refined grains compared to whole grains lack dietary fibers, minerals and vitamins. Fiber reach whole grain foods keep you full for long and prevent excessive calorie consumption. So whole grain food should be your choice whether you are working hard to flatten your stomach or trying to maintain that.
Mixed Dish Consideration
Any dishes made with water and vegetables decrease energy density. So when you eat various dishes include some fruits and vegetables to satisfy your stomach with less amount of energy
You may be wondering whether low energy dense foods are safe or not. Low energy does not mean it lacks required nutrition rather you can get all necessary nutrients from these foods, it’s only about calorie content.
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