Energy Density

How energy dense a food is, is how many calories it contains.

Foods that have a low energy density are typically high in protein or high in fibre, and low in fat

Things like lean protein sources, fruit, vegetables, oats, rice

Foods that have higher energy density are typically higher in fat, higher in sugar, or both

Things like – doughnuts, pizza, deep fried foods, chocolates, and oils

Consuming foods that have a lower calorie density is going to be better for sustaining a calorie deficit because you can eat a larger volume of food for fewer calories.

Reducing your consumption of foods that are more calorie dense will also help for the same reason.

If you are consuming a high percentage of your calories from energy dense foods, you aren’t going to be able to eat as much food volume wise – so you are more likely to find yourself hungry, which may lead to overeating.

This is again the reason why the more calorie dense foods have “syns” or “points”. To try and limit your consumption of them.

It is important to recognise that eating those foods doesn’t make you fat or lead to you gaining weight.

If you are in a calorie deficit whilst eating those foods, you will still make progress.

It will come down to finding a balance between the two, as I spoke about in the satiety video.

By basing the majority of your meals around foods with a lower energy density, you can have bigger portions to help fill you up,

but then also make sure you include some of the other stuff to help keep you sane and enjoying the process!