The Science of Feeling Satisfied When Cutting Calories 🍽️

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When you're looking to lose weight, managing calories in some form is par for the course - While cutting portions, skipping meals or removing whole food groups might seem like the obvious solution (less food = fewer calories), there's another; dare I say it smarter approach.

Good news! You don't have to eat less food to consume fewer calories but you do need to think more strategically about your food choices.

Let's explore the distinction between energy-dense and nutrient-dense foods, and how this knowledge could improve your approach to weight loss.

Energy-dense foods pack many calories into a small amount of food. Think croissants, bacon, butter, chocolate, oils, nuts, and cheese. Their high calorie-to-weight ratio means even small portions can add up quickly—just six Brazil nuts contain 200 calories, which is a lot of energy for such a small amount of food.

Nutrient-dense foods offer more volume with fewer calories while delivering essential vitamins, minerals, and fibre. Think fruits, vegetables, lean proteins, and whole grains. Their lower calorie density means you can eat more generous portions for the same calorie count - that same 200kcl could get you a whole baked potato.

You might inhale six nuts without thinking about it but a baked potato would keep you busy for a moment or two.

The Real Impact

Sure, comparing six nuts to a potato might be an unrealistic swap, but it illustrates the principle. By strategically choosing nutrient-dense foods over energy-dense options, you can enjoy satisfying portions with better satiety while still reducing calories.

Does this mean we should never eat energy-dense foods? That would be unnecessarily restrictive - and let's be honest, bacon is delicious. While absolute rules might sound appealing, success lies in finding your sweet spot in having "some" but not "too much".

From Theory to Reality

1. Think Volume Nobody wants to stare at a tiny portion lost on a large plate. Explore food labels and try options that maximise plate volume while managing calories. For example:

   1. Make vegetables one-third of your plate.

   2. Pick leaner cuts of meat.

   3. Switching sides from chips to baked potato or roasted veggies.
      

2. Cut Back A little Be mindful of portion sizes with energy-dense foods - there's often a significant difference between our personal "spoonful" and the recommended serving. Small reductions can lead to meaningful calorie savings. Think back to Brazil nuts—without knowing how energy-dense they are, how many could you mindlessly eat?
   

Final Thoughts

Changing eating habits isn't as straightforward as flipping a switch. This isn't about oversimplifying nutrition or making rigid rules about good versus bad foods.

Understanding energy-dense versus nutrient-dense foods is just another tool in your health toolkit. The magic lies in applying this knowledge through consistent and strategic choices. Like any skill, it takes patience and repetition.

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie