Energy balance

Adhering to a low energy-dense (LED) diet significantly reduces total daily energy intake and improves appetite control (increased fullness, reduced hunger/cravings) in overweight and obese women, leading to greater weight loss compared to standard calorie-restriction programs.

To lose weight effectively, focus on eating foods with low energy density (high volume, low calories, like vegetables, fruits, lean proteins) rather than just counting calories. This approach allows you to eat until you are full, reduces hunger and cravings, and makes sticking to your diet easier and more enjoyable than strict calorie restriction.