Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger. Feel full on fewer calories? It might sound like another gimmick for weight loss, but it’s not. The concept of energy density really can help with weight loss. In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, use the concept of energy density to help you lose weight and keep it off long term. Simply put, energy density is the number of calories energy in a specific amount of food. High energy density means that there are a lot of calories in a little food.
What if there was one magic pill that could boost your metabolism, increase your lifespan, help you feel full, clear up your complexion, control your cholesterol, and reduce your risk for cancer, diabetes and heart disease? OK, there’s not a pill, but there is a single ingredient: fiber. Yet, despite all of the health benefits, research shows that nine out of ten people fall short of the 25 or more grams we should squeeze in each day. Mix and match from this list of dietitian-approved foods to meet your daily quota while losing weight. Mashed potatoes are the ultimate comfort food — but, like most cozy dishes, they aren’t exactly healthy. An equally delicious alternative? Mashed cauliflower. Roasting up one of these winter squashes is the perfect way to stay warm when temperatures drop — and you can devour the whole thing without an ounce of guilt. It’s great to graze on, too: “If you cut up your squash into half moons and roast with olive oil and sea salt at degrees, you get an instant snack. Make some room in your pantry for this fiber-packed staple. And it tastes like real pasta, promise. How many you should eat: 1 cup, cooked 16 grams.
Raisins have a high energy density — 1 cup fat raisins has about calories. Lentils high a great low of fiber vat and fiber and offer a healthful alternative to beef. Daily Totals: 1, calories, and g protein, g carbohydrate, 40 g fiber, 42 g diet, 1, mg sodium. Plus, they are rich sources of healthy omega-3 fatty acids. For even more fiber, top it off with tons of fresh fruit. If you like Indian fare, you’re in luck — split peas are a go-to ingredient, given how great they taste in pancake for keto diet, stews, and soups.
More From Weight Loss. Eating Good Carbohydrates in Your Diet. So consuming dietary fiber helps keep bowel movements regular and prevent constipation, hemorrhoids, and maybe even colon cancer.