The reason why I love eating the low-caloric density way of eating is that its easy, I can eat as much as I want and I no longer have to count, portion, weigh, or measure anything.

All you have to do is understand the principles of low-density eating.

Foods low in calorie density will fill you up and keep you feeling satisfied.

This means that you can fill up your belly by eating lower calorie density food. You will fill up on fewer calories without feeling hungry.

The food that you are eating is lower in calorie density: fruits, veggies, starchy vegetables, whole grains, and legumes are also the foods highest in nutrient density. 

Just by following a diet lower in calorie density, you automatically are eating a diet higher in nutrient density. By following a low-calorie density way of eating, you will also meet all your nutritional needs including vitamins, minerals, fiber, protein, and essential fats. 💥

Here Are the Easy to Remember Rules

1. Hunger & Feeling Satisfied (Satiety)
Whenever you are hungry, eat until you are comfortably full. Don’t starve yourself and don’t stuff yourself. 

2. Eat this first
Start all meals with a salad, soup, or fruit.

3. Don’t Drink Juices and Sugary Drinks
Avoid juices, from the grocery store and what you make at home. Liquids have little if any satiety so they do not fill you up as much as the whole food does

4. Eat a 50/50 or 75/25 Plate
Fill one half of your plate with half with vegetables and/or fruit and the other half with whole grains, starchy vegetables, and/or legumes. Or fill 3/4 of your plate with vegetables and/or fruit, and the other quarter with whole grains, starchy vegetables, and/or legumes.

5. Be Aware of the Fat/Oil
Adding vegetables to any dish will always lower the overall calorie density of a meal BUT if you add fat and oil it will always raise the calorie density of a meal.

6. Limit High-Calorie Dense Foods
Limit or avoid foods that are higher in calorie density such as dried fruit, processed plant-based foods, whole grains, etc. If you use them think of them as a condiment only.

Research has shown that people can eat freely of foods that are 300 calories per pound or less and not gain weight. You can eat relatively large portions of foods that are between 300 and 800 calories per pound and still lose or maintain their weight depending on your activity level and metabolism.  (source health science)

Eat Whenever You Want:

All vegetables, fruits, whole grains, potatoes, pasta, rice, barley, yams, corn, hot cereals; and all beans, peas, and lentils meet that criteria. You can eat freely as long as you don't add any sugar, oil, or fat.

Research, also showed that when you eat foods with a calorie density between 800-1800 should be limited otherwise you'll gain weight

Limit These Foods:

All bread, bagels, dry cereals, crackers, tortillas, and dried fruit.

This goes without saying, any foods that are over 1800 calories/lb should be extremely limited because they will contribute to your weight gain.

Extremely Limit These Foods:

These included: nuts, seeds, oils, solid fats, and most all junk foods.

If you are interested in reading the book I mentioned, Volumetrics: Weight-Control Plan by Barbara Rolls, Ph.D. see the link below:

https://www.amazon.com/Volumetrics-Weight-Control-Plan-Barbara-Rolls/dp/0380821176