Yes! You’re reading the title of this blog correctly. You can lose weight by eating more food. I promise. But the caveat here is eating the right foods. You can’t fill your plate with doughnuts and pizza. You need to choose foods that are low-energy-density foods. Say what? Don’t get too worried; I’m about to explain what this all means for you. Energy density is defined as kcal/g of food, or how many calories are packed into each gram of the food you’re eating.
For example, if you chose to eat two doughnuts for breakfast, you’d be looking at a total of 500 calories. Two doughnuts on average weigh 144 grams, so 500 cal/144g = 3.5 cal/gram of energy density. Let’s really focus on this sentence: two doughnuts are a whopping 500 calories!
This scenario would be a better option: a plate full of scrambled eggs, whole wheat toast and 1 cup of fruit, which will cost you the same as just two doughnuts. For 500 calories (500 cal/450g=1.1 cal/g of energy density), you can eat all of this…or you can just swallow your two doughnuts. Which one do you choose? Sure, the sugar-addicted part of your brain still might choose the sinfully constructed doughnut. But you could fill your plate with essential nutrients and still remain within the 500-calorie mark. That’s because the egg breakfast has higher nutrient density and lower energy density when compared with the “evil” chocolate doughnuts.
Eating More Food for Weight Loss
What I’m ultimately trying to show you is that if you choose foods that are higher in nutrient density and lower in energy density, you will be able to lose weight by eating more food. You don’t have to starve yourself or fill up only one-eighth of your dinner plate to keep your waistline tight and trim. You could opt instead for a diet full of lower energy density foods (which I’ll list here below).
Barbara Rolls, Ph.D., who published several studies and wrote many books on this very subject, has repeatedly suggested that people will feel satisfied and eat far less food if they eat large volumes of lower energy density foods. Her theory stated that we all tend to eat the same weight of food by the end of the day, no matter how many calories the food contained. So she focused on helping her clients choose foods that were full of volume but still within the lower energy density category. Ultimately her clients were able to lose weight by eating more food.
I don’t know about you, but I think this is amazing! You don’t have to starve yourself on your quest to lose weight. You just need to fill up your plate with the right foods that pack a major nutrient punch but don’t pack a major waistline blow.
Low energy density foods typically consist of high volumes of water, few calories and lots of fiber. I’ll list a few examples here so that the next time you’re shopping, you can choose foods like these instead of the processed temptation that is begging to be purchased in the middle of the grocery store. Get ready to lose weight by eating more food like this!
Here is a low energy density/high volume list of foods options:
Kiwi, peaches, melon, berries, nectarines, asparagus, cucumbers, broccoli, cauliflower, peppers, skinless chicken, lean turkey, canned tuna, flounder, cod, shellfish, low-fat and unsweetened dairy products.