People who followed a diet of low energy density food such as vegetables, lean meat and rice were more likely to feel full than those who tried to restrict their calorie intake, according to research. The new study found those eating low energy density meals were on average consuming around 1, fewer calories a day. Low energy density foods contain more water, protein and fibre, and result in bigger portion sizes when compared to higher energy density foods, and have the effect of reducing hunger pangs. The research, led by the University of Leeds and published in the Journal of Nutrition, looked at the impact of low versus high energy density foods on desire to eat in a series of experiments at the University’s Human Appetite Research Unit. The study also compared the effectiveness, over 14 weeks, of a Slimming World weight-loss programme based on low energy density foods and the NHS Live Well diet, which advised women to limit themselves to 1, calories a day. Women on both diets lost weight but those on the lower energy diet Slimming World, UK were more likely “…to lose clinically significant amounts of weight”, more than five per cent of their body weight. However, there were other differences between the two weight loss plans. The women with Slimming World took part in weekly group support sessions.
Back to Sleep and tiredness. The best way to eat to keep up your energy levels is to follow a healthy, balanced diet. The Eatwell Guide shows the different types of food and drink we should consume — and in what proportions — to have a healthy, balanced diet. Try to eat 3 meals a day. Have a healthy snack, such as fruit or low-fat yoghurt, between meals if necessary. A healthy, balanced breakfast will help keep you going until lunchtime. If you can’t face eating as soon as you get up, take a low-sugar snack to eat on the go, such as fruit. Try to incorporate at least 5 portions of a variety of fruit and veg into your daily diet. Starchy carbohydrates are an important part of a healthy diet.
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Energy density is measured by how many calories per gram each food contains. This is important to know because the more low energy density foods your diet contains, the easier it is for you to lose or maintain your weight. The other advantage of low energy density foods is that the fewer calories a food contains, the more of it you can eat.