Macro partitioning
In typical human diets, variations in non-macronutrient content (water and fiber) have a significantly larger effect on dietary energy density than variations in macronutrient composition (specifically % energy from fat).
To lower the energy density of your diet, prioritize foods high in water and fiber (vegetables, fruits, soups) rather than just focusing on reducing fat. The paper demonstrates that changing the water/fiber content has a 4-7 times larger impact on energy density than changing the fat content in typical diets.
In the range of typical human diets, the effect of % non-macronutrients by weight was several times greater than that of % energy from dietary fat, both in absolute terms and relative to daily variation in subjects’ diets.
Why this rating
Based on a mathematical model validated against observational data from 45 free-living subjects, showing high R-squared values.
Source
Quantifying and separating the effects of macronutrient composition and non-macronutrients on energy density
Gary K. Grunwald et al. · British Journal Of Nutrition · 2001
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