To facilitate weight management, prioritize foods with high volume but low calories (rich in water and fiber) rather than simply reducing portion sizes, while continuing to consume the foods you enjoy to avoid frustration.

noli's read

This advice is based on the scientific concept of energy density, popularized by the work of researcher Barbara Rolls at Pennsylvania State University. A systematic review of randomized clinical trials (RCTs) published by Rouhani et al. (2016) confirms that prioritizing foods with low energy density promotes satiety and effectively supports weight management. Additionally, numerous clinical studies demonstrate that liquid calories (such as an iced mocha) provide significantly less satiety than solid foods, which validates the opposition presented in the visual. Physically, the volume of food stimulates the stomach's mechanoreceptors, sending signals of fullness to the brain without requiring an excess of energy. Finally, the emphasis on dietary flexibility (keeping room for enjoyment) is consistent with research on the sustainability of daily wellness habits.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3Stewart TM, Williamson DA, White MA 2002
4. 4Neumark-Sztainer D et al. 2007