One of the most magical things about a diet based on unrefined plant foods is that it facilitates almost effortless weight loss. The scientific principle behind this magic trick is caloric density.

So what’s caloric density? It’s simply a measurement of the calories/kilojoules per gram of a particular food.

Foods with a high water and fibre content, but a low fat content, have low caloric density. They provide fewer calories per serving, meaning that you can have bigger servings, or more servings, without taking in excessive calories. Giving foods with low caloric density centre stage on your plate is the most effective long-term weight management strategy there is.

Interestingly, researchers have found that people tend to eat the same weight of food each day regardless of the composition of the diet, so choosing foods that have fewer calories per gram is obviously going to lead to lower calorie intake, and therefore weight loss.

Here is the caloric density of some representative foods:

Caloric density of selected foods - calories per 100 g

Get the picture? Vegetables, fruits and legumes have very low caloric density, so you can eat as much of them as you like without fear of exceeding your calorie needs. Fortunately, these foods are also high in nutrient per calorie density… but that’s a post for another day.

Want to lose weight without losing your mind? Become an EmpowerEd member today to get expert guidance in navigating the maze of seemingly contradictory diet information to develop an eating plan that’s perfectly tailored to you. Your first month of membership is free!