A low energy density of food helps you lose weight - and makes you feel full. Find out everything you need to know here!
Lose weight thanks to the low energy density of food
Energy is our engine. People who want to lose weight or change their diet usually try to save calories by eating less. However, it seems outdated to base food consumption solely on the number of calories - because a number says nothing about whether it will fill us up. Eating differently, not less, is the plan. Research shows that it makes the most sense to eat your fill and save calories in the process: Behind this is the principle of low energy density (ED). But what is the energy density principle of food all about?
Meals should provide as few calories per gram of serving as possible. Low energy density foods are usually very high in water. And the built-in water satiates well. After all, a long-term diet for losing weight is only successful if you don't have to do without anything - and that's definitely not the case with this diet!
General bans on individual nutrients or foods do not work in the long run. If you ban fat, you will eat more carbohydrates and vice versa - and losing weight will not work. In the end, you end up with significantly more calories than without restrictions, because the trade-off is not right.
Overview of the energy density of foods
You can find an overview of the most important foods in our energy density table. You can download it free of charge here!
Fruits, vegetables, and co.: How do I calculate the energy density?
Energy densities are calculated by dividing the calorie content of a certain amount of food by its weight. Example: 30 grams of cooked ham have 38 kilocalories. 38 divided by 30 = 1.3 - that's the energy density. But what do numbers like 1.5 or 2.8 mean? When is an energy density low, when is it high?
- Low energy density up to 1.5 calories (kcal) /gram: enjoyment without limits. But make sure you get a good mix so you get the full spectrum of vitamins and minerals. Eating kilos of fruit would be too one-sided. Vegetables and lean meat with their energy content are just as important.
- The average energy density of 1.6 to 2.4 kcal/gram: Okay, if the portion is right. If you choose foods with a medium energy density, you should not eat too large portions of them and possibly choose something from the low range. Decide what fits based on appetite. Big appetite: half a seafood pizza, plus salad or fruit. Small appetite: a hamburger (without cheese) without anything on the side.
- High energy density from 2.5 kcal/gram: stop with foods from this range. Please enjoy only in small portions and then always accompanied by-products with low ED. Are foods with high ED often on your menu? Then see if you can't replace unfavorable ones with less unfavorable products. Examples: Instead of a breaded schnitzel with an energy density of 3.2, it can be toast Hawaii (2.6), instead of a bar of milk chocolate (5.3) a piece of Sacher cake (3.3). Sweets and pastries reach values of 4 or 5 - after all, they contain virtually no water and a lot of fat.
- Rule of thumb: The more water-rich and low-fat food is, the lower its energy density and the better it is for your figure.
Energy density in beverages
According to energy density, cola, juice, or fruit whey would also be within the green range, after all, they contain plenty of water. But these drinks do not fill you up and contain sugar. Unlike solid food, the stomach has no work to do with liquids and passes them on immediately. The calories, however, "stick", and that can add up to a lot.
A liter of orange juice or cola drinks away quickly, and already 420 calories (kcal) are taken up - as much as a portion of spaghetti Napoli has, and that makes clearly better full! Therefore: a red card for juices and soft drinks during a change of nutrition. Only calorie-free drinks are okay indefinitely, including buttermilk or kefir, which you don't drink in raucous quantities.
Yogurt drinks, smoothies, cappuccino, and cocoa play a hybrid role. Some of them contain a lot of calories, but thanks to protein or fruit pieces, they don't make you hungry as quickly as juices and sodas. They are also not really thirst quenchers. So "yellow" because we should not drink so much of it.
Important: Milk drinks, smoothies & Co. should be as low in fat as possible and should not contain any sugar - so pay attention to the label.
Depending on your hunger (big, small), situation, or occasion (eating on the go, snacks for in between), you choose the appropriate portion. If you're very hungry, 400 to 500 grams will certainly satisfy your appetite. For smaller appetites, 200 to 300 grams will suffice. These are guideline values, perhaps less food is sufficient for main meals, and pay attention to the satiety signals of your body.
When shopping, you can easily calculate the energy density yourself. On most packaged foods, the calorie content per 100 grams is indicated. Simply divide the calorie count by 100.
An example of everyday life: If you like to eat sausage sandwiches, you will be reluctant to choose fruit instead. Rather opt for a ham sandwich.
For comparison: a thick slice of wholemeal bread (40 grams) topped with 35 grams of salami results in a meal quantity of 75 grams and provides 210 kilocalories; energy density: 2.8 kcal/gram.
The slice of bread a little thinner (25 grams) and topped with a generous 50 grams of ham, also yields 75 grams of food with only 110 kilocalories and an energy density of 1.5 kcal/gram. Well topped bread, fewer calories - sounds convincing!
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