For an identical intake of 400 calories, prioritizing voluminous, low-energy-density foods (such as vegetables) provides a significantly greater volume of food and produces satiety that is substantially superior to that of calorie-dense, highly processed foods (such as biscuits).

noli's read

This principle is based on the highly robust concept of dietary energy density. A meta-analysis of randomized controlled trials (RCTs) published by Haghighatdoost et al. (2020) confirms that reducing this density significantly increases the sensation of fullness. Furthermore, another meta-analysis of clinical trials conducted by Mack et al. (2023) demonstrates that lowering energy density allows for a reduction in calorie intake while keeping the volume of food consumed constant. The high water and fiber content of vegetables physically stretches the stomach walls, which triggers rapid satiety signals. Nevertheless, the idea is slightly exaggerated in its practical application: long-term satiety over several hours also depends on macronutrients such as protein and healthy fats, which vegetables alone lack. Additionally, consuming such a massive volume of vegetables at once can prove uncomfortable for digestion and unrealistic on a daily basis.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009