Caloric Density: how to maximize satisfaction and lose weight

Different foods contain different concentrations of calories per set unit. For instance, you may have heard that fat is 9 calories per gram while protein and carbohydrate is 4 calories per gram. Insoluble fiber (what grandma called ‘roughage’) is a type of carbohydrate unabsorbed by the body, so it contributes no calories.

When you look at the graph below, you can see how filling vegetables are. This is because they contain lots of fiber and water and little starch (the kind of carbohydrate we can absorb), fat and protein.  This is why vegetables are the cornerstone of any dietary plan that focuses on achieving a healthy body weight.

stomach-chart-caloric volume foods

Here you can see caloric density in action. The plates on the left would not be enough to keep me satisfied for a day, but I can hardly imagine getting in all the food to the right within 24 hours! Fresh fruits and vegetables provide ample fiber and water that fill the stomach and signal the body to stop the hunger signal.



Choosing a vegetable rich meal ensures you feel fuller on fewer calories. Need help getting your greens? Join my new, free 30 days Glorious Greens challenge!


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