Eating high density foods is a great way to eat a larger quantity of food for the amount of calories. In fact, a yearlong study published in the American Journal of Clinical Nutrition found women eating high density foods lost more weight than women following a low fat diet. The women following the high density diet ate, on average, 25 percent more food by weight than the ladies following the low fat regimen. High density foods help keep you full! So what are they? A high density food is one that is low calorie, water-rich, and packed with nutrients. Sounds like a definition for many veggies too.
To determine if a food is considered high density, you divide the calories per serving by the weight in grams of that serving (calories per serving ÷ grams per serving) and the answer should be two or less. For instance a serving of steel cut oats has a density rating of 3.75, while an apple's rating is .5 – quite low. Essentially this is just another way of saying eat more fruits and veggies. They are low calorie, high nutrient foods and they can help you lose weight. If this sounds familiar, it is the diet philosophy behind Volumetrics Eating Plan.