To optimize fat loss, it is more effective to prioritize foods with low caloric density and large volume (eating larger portions of solid food) rather than consuming small, highly dense portions or non-satiating liquid calories, while maintaining flexibility regarding pleasure foods.

noli's read

This approach, often called 'volume eating,' is based on very solid scientific foundations. A meta-analysis of randomized controlled trials (RCTs) by Haghighatdoost et al. (2020) confirms that reducing the energy density of meals significantly increases overall satiety. Furthermore, a global meta-analysis of RCTs published in 2023 shows that prioritizing foods with low caloric density allows for a spontaneous reduction in daily energy intake of approximately 300 kcal in adults. The key distinction between liquid and solid calories is also validated by research: the clinical trial by DiMeglio and Mattes reveals that our bodies compensate very poorly for energy consumed in the form of sugary beverages, which leads to overconsumption compared to equivalent solid calories. Finally, the invitation to include one's favorite foods promotes nutritional flexibility, which is recognized for long-term success. The creator's advice is therefore scientifically sound and highly pragmatic.

the sources

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