Controlling your weight can be really hard work and many people end up ditching their diets because they feel hungry and deprived of the foods they enjoy. However, research has shown that you can eat a large amount of food and still cut the calories by reducing the energy density of your diet. Energy density is the amount of calories a food has per gram. Foods with a low energy density tend to be water-rich and low fat, such as fruits, vegetables and soups. Foods with a high energy density are usually high in fat and/or low in water. For more information about energy density and how reducing it can keep you feeling fuller, explore the other pages in our ‘feed yourself fuller’ section.

To help people put the principle of reducing energy density into practice to control their weight, the BNF has put together this leaflet ‘Eat more, lose weight’. This shows you which foods to fill up on and which to eat less of, gives practical examples of how much food you can eat when you reduce the energy density of the diet and provides practical ways to eat more and still lose weight.
Last reviewed June 2010. Next review due June 2013. 


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