Satiety is the key to weight loss! Eat these low-energy-density foods to slim your waist and lose weight

For those who want to lose weight, the most painful thing is to calculate the calories of food every day, and then be picky about what to eat. They often feel hungry, so they are caught in a dilemma between eating or not eating. According to a new scientific study, as long as you eat low-energy-density foods wisely, including pasta, fruits and vegetables, you can eat a lot and reduce your waist circumference, which will help you lose weight.

Foods with low energy density: pasta, fruits and vegetables

Foods with low energy density include foods that contain a lot of water before and after cooking, such as rice and pasta, as well as fruits and vegetables. Those who eat healthy, low-energy-density foods may get a greater boost than if they ate an equal amount of calories from higher-calorie and denser foods. According to the Mail Daily, researchers from the University of Leeds in England said that hunger is the main obstacle to weight loss, while fullness is the key to weight loss. The research was published in Nutrition.

The researchers followed 78 overweight or obese women on a weight loss programme for 14 weeks and found that the slimmer women on the NHS programme, which was based on low energy density foods, were significantly thinner than those on a calorie counting programme. Researchers said that after the weight loss, the members lost an average of 5.8 kilograms, which is 6.2% of their body weight. The NHS programme restricted their diet to 1,400 calories a day and they lost an average of 3.3kg, or 3.8 per cent of their body weight.

Study: Low-energy foods can make you feel full

Lead researcher Dr Nicola Buckland said: "Many people feel hungry between meals because they are dieting. Our research shows that eating foods with low energy density can overcome this problem. Low-energy foods contain fewer calories than high-energy foods, so people are able to eat a larger amount of food for the same or lower calorie intake, making them feel fuller longer. For example, someone would need to eat about 250 grams of carrots to consume 100 calories, whereas only 20 grams of chocolate would be needed to achieve a similar calorie intake, but the larger amount of carrots would make people feel more full.

This study shows that counting calories and dieting to avoid eating as much as possible during the weight loss phase are not conducive to weight loss. Instead, focusing on consuming low-energy-density foods in your diet and maintaining a sense of fullness will help reduce food intake and aid in weight loss.

【Eat low energy density foods wisely】:

The Mayo Clinic in the United States once analyzed the energy density of the following foods:

1. Vegetables: Most vegetables are large in size and low in calories. For example: vegetable salad, asparagus, broccoli and pumpkin, etc.

2. Fruits: Fruits contribute to a healthy diet, but it should be noted that fruits are divided into high-calorie and low-calorie types. Fresh fruit is a good choice. Fruit juice and dried fruit products contain natural sugars, so they have high energy density and should not be consumed in excess.

3. Protein: It is healthier to choose foods that are high in protein but low in fat and calories. Examples include beans (peas and lentils are good sources of fiber), fish, skinless white meat poultry, and fat-free dairy products.

4. Fat: It is recommended to choose oil sources rich in monounsaturated fatty acids, such as nuts, flax oil, vegetable oil, olive oil, etc., which all contain healthy fats.

5. Carbohydrates: Carbohydrates are mostly found in grains or grain products. Whole grains are the best choice because they are rich in fiber and nutritional value. It is recommended to choose whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole grains instead of refined grains.