A low-calorie-density diet may improve health

A low-calorie-density diet may improve health

A low-calorie-density diet forces you to overhaul your eating pattern and make many positive changes.

All of these changes benefit your long-term health, including:

Less processed food. Your intake of processed, unhealthy food is reduced.
More healthy food. You will eat more low-calorie, highly nutritious foods.
More lean proteins. Quality protein may aid weight loss and has several other benefits (16Trusted Source).
More nutrients. A low-calorie-density diet encourages you to consume more micronutrient- and antioxidant-rich fruits and vegetables.

Reduced calorie intake. Reducing your calorie intake and losing weight is one of the best ways to improve your health if you’re overweight (18Trusted Source, 19Trusted Source).
A well-balanced, sustainable diet. This way of eating teaches you to focus on healthier, low-calorie foods while not forcing you to totally eliminate other foods or occasional treats.
Along with helping you lose weight, a low-calorie-density diet is linked to many other aspects of a healthy lifestyle.
Foods that have a low calorie density
Most natural foods have a very low calorie density. These include:

Vegetables. Most green vegetables have the lowest calorie density of all foods because they’re primarily made up of water, fiber, and a very small number of carbs.
Meat and fish. Lean proteins like chicken, white fish, and turkey have a low calorie density, yet fattier meats and fish have a moderate to high density.
Fruits. These have a low calorie density because of their high fiber and water content. Berries and other watery fruits tend to have the lowest density.
Milk and yogurt. Reduced-fat milk and yogurts with no added sugar also have a low calorie density and provide a good source of protein.
Eggs. Whole eggs are a protein-packed superfood with a moderate calorie density, especially when combined with vegetables.
Starchy carbs. Some natural starchy carbs like potatoes, legumes, and other root vegetables have a low to moderate calorie density. This is especially true once they’re cooked, as they fill with water.
Sugar-free drinks. These beverages, such as water, coffee, and tea, have a low calorie density and can help keep you full.
There is no reason to eliminate high-fat foods completely. Just keep your intake moderate. Many healthy high-fat foods, such as nuts, avocados, and olive oil, may contribute to weight gain if you eat too many of them.

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