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there's a new way of eating that promotes weight loss without feeling hungry. Instead of tiny little portions of food, enjoy large, full plates. The trick is figuring out the energy density of foods.
Energy density is more exact than calories. According to Barbara Rolls, PhD, nutrition professor at Penn State and author of numerous research articles and The Volumetrics Weight-Control Plan, increasing the fiber and water content of foods lowers the energy density while increasing our sensation of fullness. A double bonus! Rolls' research shows that the key to weight loss isn't deprivation and hunger, but rather choosing foods that make us feel full while simultaneously reducing calorie intake.
Category 1: Very low energy dense foods, ED .6. Includes most fruit and vegetables, skim milk and broth-based soups. Adding fruit or vegetables to meals increases your fullness without adding a lot of calories.
Category 4: High energy dense foods, ED 4.0 to 9.0. Includes crackers, chips, candy, cookies, nuts and butter. These are foods we often overeat.