Overweight Low-energy diet with normal satiety promotes weight loss

Sufficient calories to absorb less calories

Scientific studies have shown that subjects who have dieted with specific foods have a lower energy density than others. As a result, they tend to be more saturated and feel more inclined to eat less than those who have tried a diet with less food. The study found that participants who performed this "low energy" diet could reduce their calorie consumption by an average of 1,000 calories per day. The first successes could already be observed after a few weeks.

Satisfied despite diet is the motto of the low energy diet. It consists mainly of foods with low energy density, which contain a lot of water, protein and fiber. This results in larger portions compared to foods with high energy density. Hunger attacks are therefore missing. The study was led by the University of Leeds and recently published in the "Journal of Nutrition".

Compare with other diets

In the study, the scientists compared the low energy nutritional concept with the "Eat Well" diet proposed by the UK Health Authority (NHS). According to the results, the subjects of both diets lost weight. However, it was found that the women in the "low energy" group lost on average clinically significant amounts of more than five percent of their body weight.

More control over eating habits

"Low-energy foods have helped people gain more control over their dietary habits," says Dr. Nicola Buckland in a press release from the University of Leeds on the study results. This has made the process of losing weight more effective on average.

Losing weight without starving

"Many people abstain from dieting because they feel hungry between meals," says Buckland, who is also lead author of the study. Her team has now shown that eating low-energy foods can help overcome this problem.

Mass with class

The concept behind the diet is that people can eat a lot more of the foods with low energy density and thus feel full much faster. "For example, someone would need to eat about 250 grams of carrots to consume 100 calories," explains the expert. A similar calorie count also has 20 grams of chocolate. However, 250 grams of carrots saturate significantly more than 20 grams of chocolate.

Tests at the buffet

The study also included test meals where the subjects were served either large portions of low-energy foods or smaller portions of high-energy foods for breakfast and lunch on different days. The calorie count was always the same. In the evening, they could then assemble a meal from the given food. On the days with the smaller portions of energy-rich foods, the subjects reported a stronger feeling of hunger and then reached even stronger in the evening. This resulted in an average of 1,000 calories higher energy intake.

Reduce hunger through adequate portions

"This study has provided the first evidence that low-energy meals can reduce hunger during a diet," says Buckland. However, there is still a small catch on the matter: The study was funded by "slimming world", which offers everywhere in England weight loss. During the study, the women of the Low Energy group participated in a weekly session of the program while the control group was on its own.

The rake at the study

"Undoubtedly, other parts of the slimming world program, such as group support, have helped women lose weight," Buckland sums up. She believes, however, that the consumption of low-energy food has played the crucial role.

Examples of a low-energy diet

The German Nutrition Society (DGE) also advises low-energy foods. In a flyer on the subject, the DGE gives the following examples of this diet:

• AppetizersWith watery appetizers you can fill your stomach. For example, a green salad or a clear soup are suitable.
• breakfast: The base of the first meal should consist of lots of vegetables, fruits, legumes and whole grain cereals.
• Save fat: When preparing all meals, use less mayonnaise, cream, butter and margarine.
• Use fat-reduced variants: Buy fat-reduced dairy products, lean meats and low-fat sausages.
• Proper preparation: Fry or fry in oil by steaming, grilling or baking.
• Reduce sugar: Sugary foods such as sweets, cakes and sweet pastries, as well as high-sugar drinks should be the exception.

(Vb)