The concept of calorie density

The concept of calorie density

Possible to help choose foods containing fewer calories - that is, get a larger volume of food with fewer calories - lose weight and control the sense of hunger.
Lose weight eating foods that contain a low number of calories
Simply known as the energy density as the number of calories (energy) in a certain amount of
It means high energy density that there is a lot of calories in a small amount of food.

While the energy density is low when there are few calories in a large amount of food.

In seeking an individual to lose weight, the goal is to eat containing low-density energy foods, no eating larger than foods containing amounts to a few calories, and this helps the feeling of fullness calorie less; Examples include raisins and grapes; where the energy density in raisins are high, with a cup of raisins contains 434 calories; while you are in the low energy density of grapes, where a cup of grapes contain 82 calories.

  Knowledge of the energy density and weight loss keys

 Three major factors exert a role in making the food is high or low energy density:
Water: The content of fruits and vegetables from a large water usually, and this is what he believes in size and weight but without the calories. And therefore energy foods with low density.
Grapefruit contain grapefruit (grapefruit) 90% of the weight of water, and contain half of a grapefruit on 37 calories.
Fresh carrots and raw on 88% of the weight of water contain. Carrot-and-medium-sized with 25 calories.

 Fiber: High-fiber foods occupy a good size, and take a longer period of time until the digest, and this is what makes a person feel fuller for longer with fewer calories. And containing vegetables and fruits, whole grains and fiber.

Popcorn (grilled corn bulging) is a good example of a large scale and lower the number of calories in whole grains; where one cup of popcorn contains about 30 calories

 Fat is fat with high energy density; for example, contains a piece of butter (Mlakta tea almost) the same number of calories for two cups of raw broccoli. Calories are in foods containing fat naturally, such as dairy products and various meats, or foods that have been added to the fat, higher than their counterparts Almchweh fat least contain them.

   Energy density food pyramid

It is not easy to change habits in the way of life; and that finding a food plan using the concept of energy density is no exception. And be the first step in knowing better food choices when it comes to energy-intensive. The following is a glance at the energy density by categories contained in the health pyramid post.

 Vegetables

Most vegetables contain few calories, but they are big in size or weight. And it contains many vegetables on the water, which increases the weight without the calories. Examples include vegetables, green salad, asparagus, broccoli, squash and beans.

To add more vegetables to the diet, you can eat pasta with a little fried vegetables instead of meat sauce or cheese.

Should reduce the proportion of meat in the food dish with vegetables increased. As well as add vegetables to sandwiches, and a snack of raw vegetables or fresh.

 fruits

Chimes eat all kinds of fruits with a healthy diet; but some kinds of fruits contain fewer calories than others.

The fresh and frozen fruits and canned without syrup good choices. While longer fruit and fruit juices, dried concentrated sources of natural sugar, and thus are of a high energy density - more calories - and do not lead to a feeling of fullness stomach

 To add more fruit to the diet, you can add blueberries or raspberries to the cereal at breakfast, as well as mango or peach slices on top of toasted wholemeal bread, with a little peanut butter and honey. Or add some sliced oranges, tangerines and peaches to power.

 Carbohydrates

We get carbohydrates from grains or foods made from grains, such as beans, rice, bread and pasta.

Whole grains are considered the best option because they contain a higher fiber and other nutrients proportion task.

It should be emphasized eating whole grains by choosing bread, pasta, oatmeal and whole grain brown rice and whole grains instead of refined grains.

 Should monitor the amount of consuming foods containing carbohydrates, which contain a high density energy.

 Protein and dairy

It includes foods from plant or animal sources.

The foods that contain a high percentage of protein and low in fat and calories is the most healthy low-density energy options. Such as legumes (beans, peas and lentils, which are a good source of fiber), fish and white meat poultry without skin and dairy products, lean albumen or egg whites.

 Fats

With that fat are foods with high energy density, but is eating some healthy fat types more than others. This includes small amounts of healthy fats Allaachaabaa mono and multi-Allaachaabaa in the diet. And containing nuts, seeds and oils, such as olive oil, linseed oil and sunflower oil, a healthy fat.

Sweets

The desserts, like fat, with high energy density normally.

Good options for sweets on those that added fats which are few, and contain healthy ingredients, such as fruits, whole grains and low-fat dairy products. Include Examples include fresh fruit covered with low-fat milk, or biscuits made from whole wheat flour, or cut low-fat ice cream.

The basis for sweets is to keep eating small share of the candy with healthy ingredients; and even a small piece of dark chocolate can fit in with weight loss plan.

 Take advantage of the principle of energy density in the diet

When a person is committed to the concept of energy density, you will not feel hungry or deprivation; where it can be a feeling of fullness, despite the lack of calories when you eat a lot of fresh fruits and vegetables and whole grains in the diet.

 You can also find plenty in the diet for a delicious dessert in some cases; it is by eating larger than the same energy foods low density rations, can ease hunger pangs, and getting fewer calories, and feel good about the food, and this is what contributes to the feeling of satisfaction generally.