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People lose 16 lbs with two servings of low-calorie soup each day versus 11 lbs with two snacks
Tuesday, September 14, 2010 8:52 am Email this article
Eating foods that are high in volume, but low in calories -- called low energy-density foods -- is an effective strategy for losing weight and helping to prevent weight gain according to a study from Barbara Rolls at Penn State University.
In essence, this is how vegetables help you lose weight; they fill you up so you eat fewer calories.Subjects
Subjects: 200 overweight men and women
Two-hundred overweight and obese men and women were instructed to follow an “exchange-based” reduced-calorie diet.
And exchange-based diet is one where you can eat, for example, 2 items from one group of foods each day, 3 items from another group, and 4 items from another group.
Average weight loss after one year
After one year, the average weight loss was:
- 17.8 pounds for patients in the the diet-only group versus
- 15.8 pounds for those who were assigned to each two servings of a low-calorie soup each day versus
- 13.3 pounds for those who were assigned to each one serving of a low-calorie soup each day versus
- 10.6 pounds for those who were assigned to eat two high energy-dense snacks each day
Low-calorie-dense Foods Cause Greater Weight Loss
Low-calorie-dense foods causes 4.5 lbs greater weight loss than high-calorie snacks
“On an energy-restricted diet, consuming two servings of low energy-dense soup daily led to 50% greater weight loss than consuming the same amount of energy as high energy-dense snack food,” Rolls notes.
“Regularly consuming foods that are low in energy density can be an effective strategy for weight management,” she concludes.
Dr. Rolls has written a number of papers about the effect of low-calorie-dense foods on body weight.
Comment: High-calorie-dense foods one of main reasons for weight gain in recent years
Comment: A switch from low-calorie-dense foods such as fruits and vegetables to high-calorie-dense foods such as sweet and fatty fast food and snacks is one of the main reason for the obesity epidemic that has occurred in the U.S. around the world in the past couple of decades.
Rolls B, Roe L, Beach A, Kris-Etherton PM. Provision of foods differing in energy density affects long-term weight loss. Obes Res. 2005 Jun, 13(6):1052-60.
AUTHOR’S CONTACT INFORMATION
The Pennsylvania State University
226 Henderson Building
University Park, PA 16802, USA
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