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People eating the lowest calorie dense diets lose the most weight: 13 lbs vs 5 lbs
Friday, June 11, 2010 9:14 am Email this article
People who reduced the calorie-density of their diets the most, by eating lots of fruits and vegetables, lost the most weight according to a a study from Barbara Rolls at The Pennsylvania State University and others. Weight Loss
Weight loss: 13 lbs vs 8.8 lbs vs 5.3 lbs
The one-third of people who lowered the calorie density of the foods they were eating the most, lost an average of 13 pounds compared to 8.8 pounds for for the middle third of people versus 5.3 pounds for the one-third that reduced the calorie density of the foods they were eating the least.
Calorie and Food Intake
Calorie intake: -500 calories vs -250 calories vs -0 calories
The people who reduced the calorie density of their diets the most, ate more food—roughly 11 ounces more food—but still decreased their calorie intake by an average of 500 calories per day.
The middle one-third of people who reduced the calorie density of their diets also ate more food—roughly 3 ounces more food—but reduced their calorie intake by 250 calories per day.
The one-third of people who reduced their calorie density the least, ate about 3.5 ounces less food, but did not eat fewer calories.
Conclusion: Even moderate reductions in calorie density of your diet can cause weight loss
“Both large and modest [calorie density] reductions were associated with weight loss and improved diet quality,” the paper concluded.
Barbara Rolls also authored a similar book in 2002 called The Volumetrics Weight-Control Plan.
Ledikwe JH, Rolls BJ, Smiciklas-Wright H, Mitchell DC, Ard JD, Champagne C, Karanja N, Lin P-H, Stevens VJ, Appel LJ. Insulin secretion and capsaicin. Am J Clin Nutr. 2007 May, 85(5):1197-202.
AUTHOR’S CONTACT INFORMATION
Barbara J. Rolls
226 Henderson Building
The Pennsylvania State University
University Park, PA 16802-6501, USA
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