Energy balance
Ad libitum energy intake is independently and additively influenced by five dietary variables: higher protein, lower liquid calories, lower energy density, lower dietary variety, and lower glycemic index (in normal-weight individuals) collectively reduce energy balance relative to requirements.
To naturally eat less without counting calories, prioritize foods with low energy density (high volume, low calories), limit the number of unique food choices per day, choose solid foods over liquid calories, and ensure adequate protein. Note that these effects are strongest in normal-weight individuals; obese individuals may not benefit from glycemic index adjustments in the same way.
There are independent associations of dietary protein, liquid calories, energy density, dietary variety, and glycemic index with energy balance, indicating additive effects of these dietary factors on energy intake and energy balance.
Why this rating
Controlled residential study with precise measurement of intake, but short duration (2 days) and self-selection limits long-term generalizability.
Source
Independent, additive effects of five dietary variables on <i>Ad Libitum</i> energy intake in a residential study
Lorien E. Urban et al. · Obesity · 2014
DOI 10.1002/oby.20798
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