Would you believe it doesn’t matter how much you eat?
I might surprise you with the headline above, but to a larger extent than you think it is true.
Now, of course one can’t just stuff themselves all day and expect to maintain a healthy weight.
But to maintain a healthy weight (or to get down to a healthy weight if you need to lose a few pounds) you do not have to go on a “diet” which leaves you hungry and wanting more.
In fact, doing just that is very likely going to end in quitting the diet, returning to your old ways and gaining back anything you lost and then some.
The truth of the matter is that most of us will naturally eat the same amount of food in terms of weight or volume and be satisfied.
Let’s talk about a tool we can use to do this and still get or stay lean.
How to use “Calorie Density” to eat normally and get or stay lean
Calorie Density, also known as Energy Density, is a property of all foods. Foods which are high in calorie density have a high number of calories for a given weight (or volume).
Of course, the opposite is true as well for foods with a low calorie density.
So, given we are going to have a natural propensity towards eating a certain weight or volume of food at a meal, we can use this concept to adjust the portion of low calorie dense foods higher and the portion of high calorie dense food lower.
Just consciously adjusting portion sizes in this way can reduce your daily calories significantly, without changing the amount of food you eat and without eliminating any of the foods you eat.
I am linking below to a short video titled “Eating More to Weigh Less” by Dr. Michael Greger, physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues who publishes videos and blogs at nutritionfacts.org.
This video discusses the above concept in more depth, and is worth the five or so minutes it takes to watch.
We still need to think about healthier choices
Of course, food is not all the same. You can theoretically get or stay lean eating the worst of the worst from a health standpoint.
I encourage you to think about eating foods in line with my diet philosophy at least a majority of the time.
I still want you to enjoy life, and nobody wants a food dictator looking over their shoulder, so of course you should eat things which give you true pleasure.
Over time, try to move towards healthier choices more and more, and be aware of how each food you eat lands on the calorie density scale.
I am including a resource linked below in the form of two articles from HealthAliciousNess.com, which is a website dedicated to giving you the tools and resources you need to be healthy by avoiding hurting your body with unhealthy foods, suboptimal calories, and bad habits.
Here is a couple of lists taken from these articles which give you an idea of calorie density of some foods. I encourage you to read the articles in their entirety for even more information.
While I don’t necessarily agree with the “healthiness” classification of everything listed, overall the lists are pretty good as far as being healthy versus unhealthy.
Top 10 Foods Highest in Calories
- Fats & Oils (Beef Tallow, Lard, Fish Oil, Vegetable Oil)
- Nuts & Seeds
- Nut & Seed Butters (Peanut Butter, Almond Butter)
- Chocolate (Dark 70-85% Cacao)
- Dried Fruit & Fruit Juices
- Whole Grains
- Milk, Dairy & Eggs
- Oily Fish
Unhealthy high calorie foods to avoid
- Hydrogenated Fats (Shortenings & Margarines)
- Ready-Made Salad Dressings
- Snack foods (potato chips, etc.)
- Pastry & Pie Crusts
- Processed Meats
- Processed and Hard Cheese
- Fast & Fried Foods
- Sauces & Gravy
Low Calorie Foods
- Soup Broth
- Vegetable Soup
- Fish (Cod)
- Egg (Hard Boiled or Poached)
- Sweet Potato (Baked)
- Potatoes (Boiled)
- Greek Yogurt (Plain)
- Lima Beans
- Unsweetened Almond Milk
- Canned Tuna
- Wild Rice
This tip on calorie density is just the beginning of what you could do with a program designed to bring more focus to eating and looking better.
If you are ready to finally be the person you were born to be once and for all, why not consider my ProCoach Advanced Nutrition and Exercise Coaching Program?
You can read more about it at the link above, it really is an amazing tool to change your life for the better permanently.
Frankly, I want you to see this in action for yourself before you commit financially.
That’s why I have decided to let you have FULL ACCESS to the program and coaching for the first four weeks at no cost!
That’s right, zero, nothing, nada.
All I ask is that you take it seriously and actually do what the program asks you to do every day for four weeks.
I don’t need or want your credit card at this point – all it takes from you is an email address and a willingness to take a life change seriously enough to act today.
I’ll be honest, I have been advised against doing this by many of my peers – and indeed I may very well be investing a lot of time in something which never pays me a dime if you decide the program is not for you after the four weeks.
But, I will have the satisfaction of knowing I helped someone.
The seeds I plant will always be there and even if they don’t grow today they may someday.
Ater all, helping people with a healthy lifestyle has been the mission of this website from Day One.
I believe in what this program can do.
I have seen for myself how it has changed the mindset of folks who I never would have believed would have given up their “junk food ways”.
Don’t hit the “Pause Button” on checking this out, you may find you are REALLY glad you did this.
We both know if you don’t do it now, you likely won’t do it.
NOW is the time and THIS is your opportunity to make change happen once and for all!
Visit my ProCoach Advanced Nutrition and Exercise Coaching Program page or Contact Me to get started.
Thanks for being here, and enjoy the articles and video.
Committed to Your Health,
Link to HealthAliciousNess articles: