Calorie density key to losing weight

Jun 08, 2007

Eating smart, not eating less, may be the key to losing weight. A year-long clinical trial by Penn State researchers shows that diets focusing on foods that are low in calorie density can promote healthy weight loss while helping people to control hunger.

Foods that are high in water and low in fat – such as fruits, vegetables, soup, lean meat, and low-fat dairy products – are low in calorie density and provide few calories per bite.

“Eating a diet that is low in calorie density allows people to eat satisfying portions of food, and this may decrease feelings of hunger and deprivation while reducing calories” said Dr. Julia A. Ello-Martin, who conducted the study as part of her doctoral dissertation in the College of Health and Human Development at Penn State.

Previously, little was known about the influence of diets low in calorie density on body weight.

“Such diets are known to reduce the intake of calories in the short term, but their role in promoting weight loss over the long term was not clear,” said Dr. Barbara J. Rolls, who directed the study and who holds the Helen A. Guthrie Chair of Nutritional Sciences at Penn State.

“We have now shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets,” explained Ello-Martin, whose findings appear in the June 2007 issue of the American Journal of Clinical Nutrition.

The researchers compared the effects of two diets – one reduced in fat, the other high in water-rich foods as well as reduced in fat – in 71 obese women aged 22 to 60. The participants were taught by dietitians to make appropriate food choices for a diet low in calorie density, but unlike most diets, they were not assigned daily limits for calories.

At the end of one year, women in both groups showed significant weight loss as well as a decrease in the calorie density of their diets. However, women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets – 19.6 pounds compared to 14.7 pounds. Weight loss was well maintained by subjects in both groups during the second six months of the study.

Records kept by the women showed that those who included more water-rich foods ate 25 percent more food by weight and felt less hungry than those who followed the reduced-fat diet. “By eating more fruits and vegetables they were able to eat more food, and this probably helped them to stick to their diet and lose more weight,” said Ello-Martin.

Source: Penn State

Explore further: Physician/Pharmacist model can improve mean BP

add to favorites email to friend print save as pdf

Related Stories

Calorie-burning vest makes use of cold exposure

Feb 12, 2015

"Give fat the cold shoulder." That is the catchy advice in a video of a scientist who believes he is on to something to support weight loss, and that is The Cold Shoulder calorie-burning vest. Dr. Wayne B. ...

Exercising pets helps avoid fat cat and pudgy pooch

Jan 06, 2015

This time of year, busy schedules and frequently frigid weather make it harder to stick with healthy habits, such as taking the dog for a walk. Yet finding ways to exercise your dog and cat during the winter can benefit the ...

Scientists find key to vitamin A metabolism

Dec 10, 2014

Researchers at Case Western Reserve University School of Medicine have uncovered the mechanism that enables the enzyme Lecithin: retinol acyltransferase (LRAT) to store vitamin A—a process that is indispensable ...

Recommended for you

Physician/Pharmacist model can improve mean BP

Mar 27, 2015

(HealthDay)—A physician/pharmacist collaborative model can improve mean blood pressure (BP), according to a study published online March 24 in Circulation: Cardiovascular Quality and Outcomes.

Innovative prototype presented for post-ICU patients

Mar 27, 2015

(HealthDay)—A collaborative care model, the Critical Care Recovery Center (CCRC), represents an innovative prototype aimed to improve the quality of life of intensive care unit (ICU) survivors, according ...

Clues to a city's health may be found in its sewage

Mar 27, 2015

Research from the University of Wisconsin-Milwaukee suggests that sampling a city's sewage can tell scientists a great deal about its residents – and may someday lead to improvements in public health.

User comments : 0

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.