To lose weight, it is more effective to target a caloric deficit by prioritizing foods with low energy density (large volume for few calories) rather than drastically reducing portion sizes, as this allows you to remain satiated while consuming less energy.

noli's read

This principle is based on particularly solid scientific foundations. A meta-analysis of 38 randomized clinical trials conducted by Mack et al. (2023) confirms that reducing the energy density of meals significantly decreases daily caloric intake while maintaining the total volume of food consumed. Furthermore, a one-year randomized clinical trial led by Ello-Martin and her team (2007) demonstrated that the integration of water-rich foods (such as fruits and vegetables) promotes sustainable weight loss by actively controlling hunger. Research by specialist Barbara Rolls (2017) explains that the feeling of satiety is strongly influenced by the physical volume of food and stomach distension. Nevertheless, for this advice to work optimally, it should be noted that the presence of macronutrients such as protein and fiber is just as crucial as simple volume for maintaining energy over the long term. This volume-based approach nonetheless remains an excellent, validated tool for avoiding the frustration associated with deprivation.

the sources

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