People used to believe that the answer to losing weight was to eat less and exercise more. While it is true that an energy deficit is required to lose weight and an energy balance is required to sustain it, it is not as simple as eating tiny quantities and always feeling hungry.
The Key is Not to Consume Less Food, But Fewer Calories
This implies that as long as the things you eat are low in energy density, you may eat as much as you want. Read on if you’re not sure what this implies.
How Can You Eat More and Fewer Calories?
This eating style is based on food’s energy density. To put it another way, are the foods or drinks you consume energy-dense (high calorie content) or energy-dense (low calorie content)?
Fat, for example, has double the calorie density of carbs or protein per gram.
For instance, 1 cup of veggies comprises between 20 and 80 calories, and 1 cup of milk contains 120-130 calories.
This doesn’t imply you should exclusively eat veggies, but including fruits and vegetables in all of your meals will help you feel fuller longer.
Another reason this is beneficial is that our stomachs have the same capacity, or amount of space, to store food regardless of what we consume. This indicates that the quantity of food we need to feel satisfied is determined by the volume of food we consume rather than the number of calories contained in the meal. That’s why eating low-energy-dense meals like veggies (rich in water and fiber) makes us feel full and helps us lose weight.
Full Plates Help You Lose Fat
When it comes to reaching nutrition and body composition objectives, focusing on meal volume is a game changer. Rather than assuming that you can only consume tiny quantities of food, consider how you fill your plate to meet your requirements. This is a far more positive perspective on food; it shifts the mindset from one of scarcity to one of plenty. This new, positive thinking will keep you from becoming hungry and from feeling deprived of the things you like.
Eating in big numbers enables you to do what you want while still fulfilling your dietary objectives, such as eating pizza with your friends. One good example is having one or two pieces of pizza with a huge salad on the side instead of a full pizza (which is frequently high in calories). You can still eat the pizza and not feel hungry if you fill half your plate with salad or veggies.
Match Macronutrients To Your Goals
It’s crucial to remember that when it comes to consuming huge quantities of food based on energy density, there is no one-size-fits-all solution.
Your plate will be different based on whether you are an active or inactive person, as well as if you want to maintain or lose weight.
An active individual who wants to maintain their weight or grow lean muscle, for example, could eat more energy-dense meals. If you want to lose weight, on the other hand, you should eat fewer high-energy items and more low-energy ones. While the amount of food eaten by each person will be comparable, the quantity of calories ingested will vary based on your nutrition objectives.
Also see: Why Is Visceral Fat Really Important?