To lose weight without starving yourself, you should prioritize foods with low caloric density but high volume (such as vegetables), because the physical volume of ingested food does not always correspond to its calorie content.

noli's read

This approach is based on the concept of energy density, which is solidly validated by science. A meta-analysis by Rouhani et al. (2016) confirms that the consumption of foods with low caloric density (large volume for few calories) is directly associated with effective and sustainable weight loss. This phenomenon is explained by satiety: the volume of food stretches the stomach walls, which sends signals of fullness to the brain, a mechanism widely documented by the work of researcher Barbara Rolls. The creator accurately illustrates that it is possible to eat larger portions while maintaining the energy deficit necessary for fat loss. There is no exaggeration in this post, which proposes a very effective behavioral strategy to avoid the frustration associated with restrictive diets.

the sources

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