Using Calorie Density To Lose (Or Gain) Weight

This transcription will have some mistakes because it is partially automated.

Hey guys! This is Heather from HealthyEatingStartsHere.com. So I wanted just to take a quick moment today and talk to you about calorie density and how it relates to weight loss.

It’s one of the important things to consider when you are looking at your diet plan and what it is, is basically the volume of food related to how many calories are in that specific volume.

So for example if you look at nut and seeds, they have a lot of calories in a very small package so they would be what we call calorie dense then if you look at vegetables let’s say zucchini it has very few calories but it’s pack with water and fiber so for the same volume of zucchini, you’re getting a lot less calorie than you do with the nuts or seeds.

So if you take that into your diet what you can do is if you want to reduce the calorie density of your diet, you just eat more vegetables and fruits are pretty good too, they have more sugars than vegetables so they’re usually few more calories for the same volume but they still have lot of water and fiber so they are great.

And so you wanna look at increasing the portion size of your vegetables and decreasing the portion size of calorie dense food if you want to lose weight. If you actually want to gain weight which I know some of you do want to do then you do the opposite.

You try to get more calorie dense foods like grains, beans, nut seed, avocados, stuff like that and leave the amount of vegetable the same if you can. What you can do is blend them up so that they’re a little bit less dense if you break down that fiber and they don’t take up much space in your stomach.

Now if you need some help on how to incorporate different portion sizes of the veggies and the grains and the beans and the walnut. If you haven’t already seen this I put up together a 7 day meal plan that shows you exactly how to plan your portion sizes and get a right amount of vegetables and then the right amount of calories.

So there are four different calorie level, 1200, 1500, 1800 and 2100 and I don’t want to sound too salesly but I just wanted to make sure that you guys knew that it was there, it’s on my website at HealthyEatingStartsHere.com/challenge.

If you want to learn more about healthy eating this is definitely the way to do it. I have a meal plan there that show exactly how to do things in one week and then there’s a guide book that tells you how to take it on into your own life for the long term coz that’s really what it’s all about its making these habit stick for the long term.

So I hope you guys enjoyed that and let me know your thoughts on calorie density by leaving a comment below and that’s it.