It has been well documented that obesity is growing to epidemic
proportions in the United States. Part of the problem is that we
have largely become a society not only of fast food but of
“supersized” portions of fast food. In addition, we have, in
this modern computer age, become a very sedentary society. All my
clients, as well as many, many other people, have heard me say that
weight loss comes down to simple math – calories in versus calories
out. You need to have a defici
t of 3,500 calories to lose one pound. This means that you
either have to burn more or consume fewer calories. This article
will address the latter.
It has been well documented that obesity is growing to epidemic proportions in the United States. Part of the problem is that we have largely become a society not only of fast food but of “supersized” portions of fast food. In addition, we have, in this modern computer age, become a very sedentary society.
All my clients, as well as many, many other people, have heard me say that weight loss comes down to simple math – calories in versus calories out.
You need to have a deficit of 3,500 calories to lose one pound. This means that you either have to burn more or consume fewer calories.
This article will address the latter.
One of the keys to eating fewer calories is to feel fuller after a meal (or a snack) while eating fewer calories. Now, you may be wondering how this can happen. And, that is a very good question…
If you cut calories by eating less, you will still be hungry and feel deprived.
The trick is boosting how satisfied you are after you have eaten. The more satisfied you feel after a meal, the less you will eat later. This is largely determined by “calorie density” which is the number of calories per gram of food. A food that has a high calorie density has a lot of calories in a small amount. Conversely, a low density calorie food has fewer calories in the same weight. When we lower calorie density of foods, we can eat the same amount and feel full while taking in fewer calories.
This is known as “Volumetrics,” which is an eating plan to help control hunger while losing (or avoiding gaining) weight. It was developed by Barbara J. Rolls, a professor of nutritional sciences at Pennsylvania State University. “Volumetrics” helps you feel satisfied after eating fewer calories. This is a crucial element of sticking with healthy eating habits long term.
The biggest factor in calorie density is water. It is the biggest component of most foods and has the biggest impact on how much we eat. Water adds weight and volume without adding any extra calories. Therefore, the more water content a food has, the more of it you can eat for the same (or fewer) calories. Fruits and vegetables are great sources of low calorie density foods since they are about 90 percent water. They also provide many nutrients that are imperative for a healthy lifestyle.
It is important to note, however, that not all fruits and vegetables are created equal in terms of calorie density. Starchy vegetables such as potatoes and corn have a higher calorie density than those such as celery, carrots, broccoli, and spinach that are non-starchy. Therefore, more portion control with the starchy vegetables is recommended.
A common misconception is that if you drink more water, you will be less hungry. This is not the case. Yes, it will fill you up temporarily, but it will not last and it will not reduce the hunger. Hunger and thirst are controlled by two different parts of the brain. So although water plays a role in reducing hunger, it must be in the food to do so.
You can calculate the calorie density of any food by dividing its calories by its weight in grams. If a food has fewer calories than grams, its calorie density is less than 1.0.
Remember, when taking on a dietary plan, calorie density (or “volumetrics”) is just one aspect to consider. Don’t forget to take into account all the nutritional information.
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant. She owns a personal training studio in Gilroy.
