Energy balance
Consuming low-energy density (low-ED) foods promotes satiety, reduces hunger, and decreases energy intake in the short term, leading to moderate weight loss in long-term studies.
To lose weight, prioritize foods with low energy density, such as those high in fiber and water (vegetables, fruits, legumes) and low in fat. This approach promotes satiety and reduces overall energy intake. While low-fat diets help, combining them with high fiber yields significantly better weight loss results.
In short-term studies, consumption of low-ED foods promotes satiety, reduces hunger, and decreases energy intake with no marked differences between different dietary manipulations used to change ED. In addition, low-ED diets promote moderate weight loss in long-term studies.
Why this rating
Based on a comprehensive review of multiple short-term and long-term studies, though some long-term studies had modest effects or confounding factors.
Source
Dietary Energy Density and Weight Regulation
Manjiang Yao et al. · Nutrition Reviews · 2009
DOI 10.1111/j.1753-4887.2001.tb05509.x
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