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admin 02.06.2015

Foods low in energy density are those that have a high amount of nutrients per serving, including fruits and vegetables, non-fat milk, whole grains, fish and other lean proteins.
Unfortunately, large portions of tasty, inexpensive, energy-dense foods are easily accessible in convenience stores, vending machines and restaurants.
A key component to reduced energy density is the amount of water in our food, which contributes to the weight and volume without adding energy, or calories, and can make us feel more satiated.
Consuming low energy density foods is a strategy to feel full while reducing calories for weight loss.
One study reported that subjects who were given a low energy density salad before a meal consumed fewer calories at the meal, but reported feeling as full as those who ate no salad or who ate a higher energy density salad. The equation becomes helpful when you are trying to choose between foods that both offer nutritional benefits. Mix vegetables into your favorite soups, stews, and casseroles to lower the energy density of the whole dish. Swap crackers, pretzels, and chips with carrot sticks and bell pepper strips to serve with your favorite bean dip. Here are a few of our best weight loss recipes - lowest in calories and highest in nutrition.
Our low calorie and vegetarian recipes are carefully selected to provide the best nutrition with the least amount of calories.
While it is perfectly possible to lose weight on a diet that includes meat, moving towards a vegetarian style of eating make things a lot easier.

Recent studies confirmed vegetarians have lower body weights and body mass indices than their meat eater counterparts.
A similar trend was observed in the Oxford Vegetarian Study, where BMI values were higher in nonvegetarians compared with vegetarians in all age groups and for both men and women. These positive effects of vegetarianism are also featured in the American Dietetic Association's position paper on vegetarian diets: Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease. Most of these recipes have been collected from different vegetarians with at least five years of vegetarian cuisine practice.
Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied. As a general rule, foods with more water content and fiber have a lower energy density because these two components add weight without excess calories.
Research shows that we consume about the same weight of food each day, but not the same amount of calories. Knowing that foods with more water and fiber are less energy dense is the first step to making smart choices. For example, raisins and grapes fit into a healthy diet, but fresh grapes are less energy dense than raisins. This will help you avoid the temptation of turning to the vending machine for processed foods when hunger hits. In a day and age when most overweight and obese persons struggle with weight regain soon after they finish dieting, adopting a well-planned vegetarian diet can provide a solid and healthy solution for long-term weight maintenance.

A landmark study among Seventh-day Adventists (SDA), 40% of whom follow a meatless diet, found that vegetarian eating patterns are associated with a lower body mass index (BMI). Fortunately, most foods with a low energy density have a high nutrient density, but it is important to think about your food choices. The recipes presented here have been selected using a specially designed formula based on the nutrient and energy density values of all ingredients.
In this study, called the Adventist Health Study, which compared vegetarians and nonvegetarians within the Adventist population, BMI increased as the frequency of meat consumption increased in both men and women. One and a half fresh oranges has about 100 calories, and three pretzel rods also have 100 calories. Studies show that people can lose weight without feeling deprived if foods with lower energy density are used. Simply increase low energy density foods (fruits and vegetables) and decrease high energy density foods (fast food, processed snack foods, baked goods). The oranges weigh 200 grams and the pretzels weigh 25 grams, so the oranges have a lower energy density than the pretzels. Choosing a variety of fruits, vegetables, beans, and low-fat dairy supports a low energy density diet while also being nutrient dense.

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