Скачать или смотреть Lose Weight By Eating MORE FOOD!? The Science of Volume Eating. Response to

Have you heard of volume eating?

Volume eating is essentially the idea that you can eat more food for the same number of calories.

An obvious example; an apple and a doughnut can weigh the same but the apple can contain significantly fewer calories than the doughnut.

Videos like this (from ‪@Noahperlo‬) show you calorie comparisons to help demonstrate why you can eat more food without eating more calories.

Personally, I think this is a useful concept to show.

Because, high ‘energy density’ diets are associated with weight gain and vice versa. You can lower the energy density of your diet with some very subtle health promoting changes, like consuming more fruits and vegetables, grilling rather than deep frying, reducing the number of energy dense ultra-processed foods, etc.

However, I also think it’s important to understand why this concept can go too far.

I have known many people get very obsessive about volume eating. By eating obscene amounts of plain vegetables in an attempt to fill themselves up and replacing all their favourite foods with the lowest calorie versions they can find.

Obviously, lowering the energy density of your diet can be a useful thing, and many of those changes can be health-promoting.

But, it’s also a great thing to be able to eat the things you actually want to eat, rather than feeling like you need to substitute them for lower calorie versions.

Does that make sense?

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References:
Dietary energy density: Applying behavioural science to weight management
A satiety index of common foods
Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets
Link between Food Energy Density and Body Weight Changes in Obese Adults
Impact of energy density on energy intake in children and adults: a systematic review and meta-analysis of randomized controlled trials
Calorie reformulation: a systematic review and meta-analysis examining the effect of manipulating food energy density on daily energy intake