Energy density of food: Lose or gain weight with ease

Summary of this blog

The blog explains you how the calorie density or energy density of foods plays a role in weight loss or gain. Energy density refers to the number of calories in relation to the volume or weight of a food item. Foods with high water content and large volume generally have a low energy density.

The text categorizes various types of foods based on their energy density, ranging from low (under 1.5) to medium (1.5-2.4) to high (2.4 and above). It emphasizes the importance of energy density in planning dietary changes or weight adjustments. Individuals aiming to lose weight are encouraged to choose foods with low energy density, while those seeking to gain weight should consider more calorie-dense options.

A list of foods with low, medium, and high energy density is provided to give readers guidance. It is also noted that despite high energy density, some foods may be suitable for those looking to lose weight due to their healthy nutrients.

The calculation of energy density is explained simply: Calories / 100 grams / 100 = Energy Density. An example with red lentils is presented.

The summary highlights that the principle of low energy density can be successful in weight loss, but it is recommended not to restrict oneself too much and to enjoy foods with medium or high calorie density in moderation. The blog concludes with frequent questions about energy density and its significance in weight loss or gain.

End of summary

The energy suppliers we incorporate into our bodies daily through the intake of food and drinks serve as a power source for our bodies - both in everyday life and for our metabolism. Individuals aiming to lose or gain weight, who encounter difficulties in achieving a sense of satiety through eating, should keep an eye on the calorie density or energy density of the consumed foods.

What is meant by energy density?

Energy density or calorie density refers to the number of calories in relation to the volume of a food or the calorie count per unit weight of the food. For example, an apple with 50 kilocalories per 100 grams has a lower calorie density than a banana with approximately 90 calories per 100 grams. Generally, foods with high water content and large volume have a lower energy density.

For those planning a dietary change or weight modification, familiarity with energy density is crucial. For individuals seeking to lose weight by avoiding junk food and focusing on fruits and vegetables, it is important to be aware of significant differences between various foods.

Since it is not the calories that satisfy us, but the quantity of consumed food, it makes sense, in the context of weight reduction, to incorporate foods into the diet with low calorie density. This way, one can simply eat "more" at the end, which is also satisfying, without feeling guilty.

However, for those aiming to gain weight, following a particularly calorie-rich diet is the simplest. Nevertheless, attention should still be given to cooking fresh and healthy meals to prevent potential deficiencies, rather than relying solely on fast food.

Energy density of food

It is astonishing how often seemingly healthy or weight-reducing foods have a surprisingly high calorie density. This does not necessarily mean that foods with high calorie density are unhealthy or should be avoided.

Depending on the life situation and goals, some foods can be real all-rounders - both for weight gain and, in moderate amounts, for weight loss. An example of this is avocados, which, due to their high fat content, provide many calories with low weight. Even oats, despite their health-promoting properties, are rich in carbohydrates and energy.

However, it would be a significant loss to completely avoid these foods during weight reduction, as they contain very healthy ingredients.

To still get an overview of the energy density, the following tables provide a helpful overview.

Foods with low energy density
Low energy density is present when it is below 1.5, approximately 150 kcal / 100 grams. Although this may still sound like a lot, it becomes clear that these numbers are probably rarely found when looking into the normal refrigerator, especially with processed products.

Fruits

Vegetables

legumes

meat products

Dairy products

Moderate Caloric Density

Foods with a moderate caloric density typically range from 151 to 240 kcal per 100 grams, equating to an energy density of 1.5-2.4. In reality, such quantities are exceptionally rare in processed foods. If the goal is to lose weight, it is advisable not to consume an excessive amount of foods from this category.

Foods with Increased Energy Density

When the calorie density exceeds 241 kcal / 100 grams, corresponding to a value of 2.4 or more, these foods are classified as having increased energy density. They are particularly beneficial when the goal is to gain weight and should be kept in a healthy form in the pantry. However, there are also foods with healthy nutrients suitable for those aiming to lose weight – nuts, for example, serve as an illustration.

When should you eat which foods?

Many people are surprised that when it comes to controlling their own body weight, the focus is often on calories. The first and most effective step to shed or gain a few pounds is to eat in a calorie deficit or surplus.

To facilitate weight loss or gain and prevent binge eating, it is advisable to pay attention to calorie density.

Foods for Weight Loss

For successful weight loss, maintaining a calorie deficit, as mentioned earlier, is crucial. However, during weight loss, many people often experience intense hunger, similar to a diet. In such cases, it is preferable to choose foods that not only have a large volume but also a high water content.

The following foods have a low energy density and are suitable for weight loss:

- Various types of fruit
- Various vegetables
- Beans
- Peas
- Lean poultry (turkey breast, chicken breast)
- Low-fat dairy products (low-fat curd, skimmed milk)

For more information on healthy foods, visit: Healthy Eating for Weight Loss

Foods for Weight Gain

To gain weight at a healthy pace and maintain all metabolic processes, foods with higher calorie density should be included in the diet. Healthy compositions and balanced meals are crucial here and are undoubtedly healthier than burgers or pizza.

These foods have a particularly high calorie density and contain many healthy fats, carbohydrates, proteins, and minerals:

- Sweet fruits (dates, raisins)
- Carbohydrate sources (whole grain pasta, potatoes, rice)
- Legumes
- Nuts
- Pork
- Full-fat dairy products

Calculate calorie density

Calculating the energy density of foods is not a complicated matter. All you need to know is the kilocalories per 100 grams. Simply divide the calorie count by 100, and you'll obtain the energy density. This can then be compared with the tables mentioned above to determine whether a specific food has a high, normal, or low calorie density.

Example calculation for red lentils:

335 kcal / 100g 335/100 = 3.35 

Red lentils have a high energy density of 3.35.

Conclusion

While achieving a calorie deficit or surplus is ultimately crucial for success in weight loss or gain, there are various ways to control hunger. In addition to an adequate intake of water, foods with substantial volume and high water content are beneficial for maintaining one's figure. Vegetables particularly meet these criteria well. Nevertheless, a balanced diet should also include sufficient healthy fats, such as those from avocados and nuts, as well as complex carbohydrates. Although the principle of low energy density is effective for weight loss, it's important not to restrict oneself too much and to enjoy foods with moderate or high calorie density in moderation.

Frequently asked questions about energy density

Why does energy density play a role in the process of weight loss or gain?
Primarily, the quantity of consumed calories is crucial for both losing and gaining weight. To persevere in the long run and avoid imposing restrictions, the amounts of consumed foods are pivotal. Foods with low energy density (below 1.5) allow for consuming significantly more without jeopardizing the calorie deficit.

How is the calculation of energy density done?
Calories / 100 grams / 100 = Energy density

When is a calorie density considered high?
A high calorie density is considered from a value of 2.4 onwards. This means that foods with 240 kcal / 100 grams or more have a high energy density and should be consumed in moderate amounts by individuals aiming to lose weight.