Those who tend to put on pounds may have the feeling that they just can’t eat enough to satisfy their hunger but still slim down. And depending on the food in question, that may be true.

Calorie density

Luckily, there are alternatives. This business with calories is as follows: all calories are not created equal. After a glass of cola or an energy drink, for example, you hardly feel full at all,  whereas eating a roll that has a similar calorie count will fill up your stomach much more. Another example: 100 g of potato chips contain about as many calories as 750 g of boiled potatoes, but if you eat the latter, you’ll actually feel full. The reason why is that the potatoes have a lower calorie density than the chips. In other words, 100 g of boiled potatoes don’t have as many calories as 100 g chips.

Eat until you’re full

So to satisfy your hunger, how much you eat is not as important as what you eat. Foods that have a lot of calories but don’t really fill you up are ones you should skip, or if nothing else, you should only eat them in small quantities. This includes not only chips and soft drinks but also fried foods and many kinds of dessert. Most kinds of fruits and vegetables have a low calorie density.

What should you skip altogether?

It’s difficult to eliminate favorite foods from your diet completely. But you don’t have to be that strict with yourself: instead, think about what foods you really enjoy and which matter to you. And those are foods you can have every now and then with a clear conscience. But not as the main dish, and not while you’re distracted: otherwise, you’re just ingesting calories and missing out on the enjoyment.

Foods with high calorie density which aren’t your real favorites and don’t offer you any health benefits should be taken off the menu altogether.

The bottom line

As a rule, you should fill up on foods with a low calorie density. When it comes to foods with high calorie density, think about which ones matter to you and which ones you can do without more easily.