If you are hiking or working out, it is easy to increase the nutrient and
calorie density by throwing in nuts (before or after baking) and / or dried fruits.
Not exact matches
Nutrient
density is determined
by looking at the amount of nutrients a food offers vs the unit of energy (normally
calories).
Energy
density (ED) was calculated as available energy divided
by the weight (kilocalories per gram) of foods served.14, 15 Foods with a lower ED provide fewer
calories per gram than foods higher in ED.
The Nutrient Rich Food (NRF) Index scores food based on
density of nutrition
by gram, per
calories, and
by cost of each food.
How to eat big and lose If you want to determine the energy
density of the foods and beverages you're consuming, here's an easy way to calculate energy
density based on the product label: Start
by comparing the serving - size weight in grams to the
calories.
Energy
density is the
calories divided
by the weight of the food; foods with low energy
density tend to be those that are heavy, or dense, but not high in
calories.
The best resources for the whole «weight» loss and nuts are the two DVD's
by Jeff Novick available off his website or the McDougall website,
Calorie Density: Eat More, Weigh Less and Live Longer and Nuts and Health: What the Science says.
However, if you eat 1000
calories worth of healthy foods with high nutrient
density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this
by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps).
Some information from a talk
by Jeff Novick (sadly, the talk is no longer availdable): If you learn which foods have the right amount of
calorie density, you can eat those unrestricted.
If it is not working as well as you would like then you can adjust the
calorie density of your intake
by making slight adjustments in your food choices.
Researchers were able to cut people's caloric intake nearly in half, from 3000
calories a day down to 1570 without cutting portions, just
by substituting less
calorie dense foods, which means lots of fruits, vegetables, whole grains, and beans, compared to a high energy
density meal with lots of meat and sugar.
Or is it that you can now give in to the desire
by eating a low
calorie density diet that allows large volumes without excessive
calories?
By increasing your overall nutrient
density per
calorie you consume, you end up eating less
calories overall.
To lose fat, you simply create a caloric deficit
by burning more and eating less (keeping the nutrient
density of those
calories as high as possible, of course).
The best introduction to long term success at weight loss can be found
by viewing Jeff Novick's DVD...
Calorie Density: how to eat more, weigh less etc and Doug Lisle's presentation available on YouTube... How to Lose weight without losing your mind.
Dilute the
calorie density of your meals
by filling 1/2 your plate (
by visual volume) with intact whole grains, starchy vegetables and / or legumes and the other half with vegetables and / or fruit.
Although nuts are high in
calories, they contain healthy fats, help lower low -
density lipoprotein, or bad cholesterol, levels and improve artery walls
by making them more flexible.
Get The Forks Over Knives Plan
by Alone Pulde MD and Matthew Lederman MD (2014) for a 4 - week guide to transitioning to a whole - food, plant - based diet, as well as
calorie density charts, eating out guidelines, how to respond to social pressures when eating a vegan diet, and more recipes.
Both waves include unlimited particular vegetables characterized
by high fiber and low
calorie -
density.
The ANDI (Aggregate Nutrient
Density Index; see https://www.drfuhrman.com/library/andi-food-scores.aspx) scoring system is an attempt to qualify different foods by comparing their nutritive value vs calorie d
Density Index; see https://www.drfuhrman.com/library/andi-food-scores.aspx) scoring system is an attempt to qualify different foods
by comparing their nutritive value vs
calorie densitydensity.
The best explanation for that is a video
by Jeff Novick entitled,
Calorie Density: Eat More, Weigh Less and Live Longer.
The DVD
by Jeff Novick called
Calorie Density: How to Eat More, Weigh Less and Live Longer and the presentation
by Dr. Doug Lisle, How to Lose Weight without Losing you Mind, can view for free on internet, http://www.youtube.com/watch?v=xAdqLB6bTuQ.
He also recommends checking out the Volumetrics Diet, designed
by his study co-author Barbara Rolls, PhD, and based on the concept of low
calorie -
density foods.