A low calorie density diet is crucial for successful weight loss diet

The average human stomach can hold about a quart of food, roughly four cups. And
when your stomach is full, the feeling of satiety kicks in, and you don’t want to eat
anymore. Filling up with apple slices would supply only a little over 200 calories,
a stomach full of oatmeal would provide around 700 calories, but a stomach full of
cheese about 4000 calories—more than a day’s food needs. Another way of looking
at calorie density is to consider how many calories three pounds of differing foods
would contribute to your diet over a day—that is, about the average daily weight of
food eaten by Americans. As shown in table below, high fat or pure fat foods
are calorie-dense, and vegetables, fruits, and legumes are not.

Number of Calories in One Pound of Various Foods:
Vegetables and fruit: 60-195
Potatoes, rice, corn, beans, lentils, legumes: 310-780
Meats: 600-1500
Cheese, nuts, butters: 1400-3200
Oils: 4000

The healthful Okinawa diet is low-calorie-dense and associated with low levels of obesity and long life. I also describe
a study of the traditional Hawaii diet that found that with a low-fat, low-calorie
density diet, the study participants could eat as much food as they wanted, and
they lost an average of 17 pounds over three weeks. According to Michael Greger,
“Low-calorie-density diets offer the best of both worlds: higher dietary quality
and better weight loss.”

This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel.