Volumetrics

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The fact of the matter is: People like to eat!  And if given the choice between eating more or less, they'll take more!  The key is to fill up on foods that aren't full of calories.  This concept, known as "Volumetrics", will allow you to eat more, while slimming down.

Volumetrics is all about energy density of food, which is the number of calories a food has per unit of mass - WHAT?  To simplify things: water is heavy and it doesn't add calories, so foods that contain a lot of water have "low energy densities".  Water in food is chemically different than water taken in as a beverage because it leaves the stomach more slowly.

Low Energy Density Foods:

Water dilutes the calories, enabling you to eat more for the same amount of weight (or volume) while consuming less calories.  Fruits, vegetables, low-fat milk, cooked grains, soups, stews, lean meats, poultry, fish and beans all naturally contain more water (fruits and vegetables are 80-95% water).  Foods with a high fiber content help with satiety without providing a lot of calories, such as fruits vegetables, whole grains, and dried beans.

High Energy Density Foods:

Fat increases energy density of foods and is TWICE the calories than carbohydrates and protein.

*Try not to eliminate all fat from your diet!  Moderate amounts of fat are necessary for maintaining the health of the human body.

Healthy fats include Mono & Polyunsaturated fats: found in foods such as cooking oils (olive, canola, or vegetable oil), avocados, nuts, and fish.

Unhealthy fats include Saturated & Trans Fats: found in foods such as coconut and palm oils, whole milk, dairy products, cream, butter, lard, fried foods, and fatty meats.

By eating foods high in water and fiber, and low in fat, you can eat larger portions, feel full, and reduce your calorie intake.  It's important to note that water alone will NOT satisfy hunger, only thirst.  Also, don't be extreme!  Still enjoy small portions of foods that have a high energy density in MODERATION.  NEVER DEPRIVE YOURSELF!

What are some creative ways you can decrease the energy densities of your favorite dishes?