Table of Contents:
Eat More & Lose Weight!!! Understanding Energy Density Is The Key ♡ Michael Greger M.D.
Video taken from the channel: Global Well-Being
Energy Density of Foods
Video taken from the channel: Judith Leahy
How Is Fatigue Caused By Poor Nutrition? A Functional Medicine Approach To Fix Fatigue
Video taken from the channel: Precision Wellbeing Group
Marty Kendall ‘Micronutrients: Are You Getting Your Share?’
Video taken from the channel: Low Carb Down Under
Calorie Density: The secret to weight loss (or weight gain)
Video taken from the channel: Healthy Town Co
The Energy Density of Your Food
Video taken from the channel: MissMetabolism
Energy density of Foods what is that?
Video taken from the channel: Judith Leahy
Energy Density and the Foods You Eat Low Energy Density Foods. Foods with low energy density include high-fiber green and colorful vegetables. Watery foods High Energy Density Foods. Not all energy-dense foods are bad for you, but you should.
The low energy density of high-volume foods usually comes from the fact that they contain a lot of water and fiber, or minimal amounts of fat. So, when following a high-volume eating plan you’ll.These include: Vegetables. Most green vegetables have the lowest calorie density of all foods because they’re primarily made up of Meat and fish.
Lean proteins like chicken, white fish, and turkey have a low calorie density, yet fattier meats and fish Fruits. These have a low calorie density.High energy density foods tend to include foods that are high in fat and have a low water content, for example biscuits and confectionery, crisps, peanuts, butter and cheese. Studies have shown that people tend to consume about the same amount.
Foods higher in fat are also higher in energy density, because fat has 9 calories per gram, compared to the 4 calories per gram in carbohydrates and protein. Beans and legumes, lean meats, skinless.Eating more water-rich and fiber-rich vegetables and fruit can decrease the energy density of the diet. Protein and carbohydrates provide less than one-half the energy of fat per gram.
Fat has a high energy density. Reducing fat intake can decrease the energy density of the diet.Your daily habits can fill in the energy gaps if you eat a healthy diet, according to Jenna A. Werner, RD, creator of Happy Slim Healthy. “Food is our fuel. “Food is our fuel.
Calories are.Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer.Energy density is calculated as kcals divided by grams of food. What is the energy density of this breakfast menu?
From the Intake Spreadsheet report, the breakfast provides 381.39 kcal and weighs 670.75 g; 381.39 kcals ÷ 670.75 g = 0.57 kcal/g.Energy density and nutrient density are terms frequently used by dietitians and health educators to describe food when they are helping people make healthful eating choices. Sometimes these two concepts can be confusing. I recently read an article by a registered dietitian, Lynn Grieger, in the Food.tionsof waterand fiberrich foods, like fruits, vegetables,and brothbased soups, can fill you up withless calories.
Startwith an appetizer. Researchshows that if you eat a lowcalorie appetizerbefore a meal, you will eat fewer total caloriesduring the meal. Start your meals with.
Butter is one of the highest density foods you can eat because of the high fat content. One tsp. of butter contains nearly the same amount of calories as 2 cups of broccoli. Cream is similar to butter in that it has a very high fat content, which makes it a high.On the contrary, let’s say you increased food to 5.5lbs but instead went for quality foods that are lower in energy density (compared to American Junk Food or Healthy Added Fats): 1 pound of green vegetables: 150 calories.
1 pound of strawberries: 145 calories. 1.5 pounds of grass-fed steak: 1200 calories. 1.5 pounds of sweet potatoes: 600.
Energy density is the number of calories (energy) in a given amount (volume) of food. By choosing foods that are low in calories, but high in volume, you can eat more and feel fuller on fewer calories. Fruits and vegetables are good choices because they tend.Eat a lot of vegetables and fruits.
Prepare lots of fresh vegetables and fruits on your table. Fruits and vegetables are healthy foods that give you energy, give.
List of related literature:
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| from Sustainable Diets: Linking Nutrition and Food Systems |
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| from Manual of Dietetic Practice |
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| from Nutrition in the Prevention and Treatment of Disease |
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| from Discovering Nutrition |
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| from Food Marketing to Children and Youth: Threat or Opportunity? |
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| from Nutrition |
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| from Improving the Health-Promoting Properties of Fruit and Vegetable Products |
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| from Food Science and Technology |
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| from Discovering Nutrition |
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| from Textbook of Diabetes |
14 comments
@Marty Kendall, Nice concept, But you have a long way to go… Your optimisingnutrition. com recommended Sunflower oil for goodness sake! look up (low carb “vegetable oils” | seed-oils). Or better yet watch: Sinning with Seed Oils are Vegetable Oils Healthy? Tucker Goodrich Podcast #10 https://www.youtube.com/watch?v=KY8pq8GwLVo (on Ivor Cummins channel).
Great video. An interesting angle, and one that is gaining traction these days, and is relevant for an osteopath, is the effect of nutrition on musculoskeletal health and/or injuries. For instance, it is safe to assume that anything with an inflammatory component (everything ending in “itis” and classic rheumatoid arthritis) would worsen due to the intake of inflammatory foods.
Even “mechanical” conditions where its harder to see inflammation, like tendinopathies (although it is still there as studies from the past few years have shown), would presumably be affected by nutrition. But I have yet to see proper information compiled on, say, nutritional dos and don’ts for tendinopathies, bone fractures, etc.
Given your previous emphasis on musculoskeletal conditions and recent foray into nutrition, it seems like a fruitful avenue, no?
Considering how little we really understand about nutrient deficiency (especially in fat-adapted or even carnivorous populations), discussions about optimizing micronutrient consumption strike me as similar to discussions of how to optimize our gut bacteria. It’s a fine subject to mull over as long as everyone remembers that most claims are based on guesswork.
Had Marty on my podcast and we talked about how ketones may potentially raise insulin and shut off fat burning. Check it out. It’s quite controversial and a must hear for anyone doing a low carb diet
He doesn’t realize that humans mostly drink blood and eat organs in nature. Those are the most nutrient dense foods. Man-made vegetables don’t exist in nature.
Isn’t it odd how potatoes have one of the highest insulin scores, yet have been rated as THE highest satiety score?
Also, what nutrients does cream have?
YOU GUYS STILL DON’T GET IT! You said it “rollercoaster” that’s the problem, right. ASK YOURSELF, why is there a rollercoaster? Why is there a constant UP, repeatedly through the day? BECAUSE, EINSTEIN, you are eating THREE+ times a day. Who told you to get on the rollercoaster? Why is that a GIVEN? Get off the freaking rollercoaster, instead of creating silly formulas! �� STOP EATING THREE TIMES A DAY, genius! If you ate only once, or twice (close together) a day, and even if that meal was a HIGH PROTEIN meal, your Insulin will rise only once or twice and what u guys STILL DON’T GET, is that it’s the INSULIN CURVE that matters! If you eat carbs, you SPIKE INSULIN, which is harmful. You eat protein, you get half the rise and a smooth NATURAL insulin curve (slow release & natural tapper)… INSULIN ISN’T THE ENEMY, it’s what your body NEEDS for absorption of nutrients & building your body! You are messing with your body by riding the silly rollercoaster of eating repeatedly and eating foods we never EVOLVED to eat, CRAPPY carbs… Riding the eating rollercoaster higher and faster… Until DISASTER! Wake up. Get off! ��
Hey man thank. Your site really helped to make simple lsit of foods i need to increse these small but neccery compounds.
With minimal supplementary aid, I sure am. ☺
Thanks for introducing me to the nutrient optimiser!
Love your videos!! I have been sharing these on my nutrition coaching page
I eat plenty of vegetables and fruits, do I need more protein?
Thanks so much for the opportunity to share my excitement about the Nutrient Optimiser!
https://nutrientoptimiser.com/
I turned the script for this into blog post if anyone’s interested. at was a lot to pack into 17 minutes.
https://optimisingnutrition.com/2017/10/21/redesigning-nutrition-from-first-principles/
I’ve just watched a couple of Benjamin Bikman videos. The message he delivers (and this was shown in a study in the 1970s) is that protein is more insulinogenic in the context of a high carbohydrate diet. If the subject becomes keto/fat adapted on a lower carb diet, then the insulin response from protein will be less. This is interesting to me because the standard Western diet, and the Sumo Wrestler diet, both are typically higher in protein and carbohydrates, and lower in fat.
Essentially (perhaps unwittingly) we’ve all been put on a highly insulinogenic, Sumo wrestler diet with ample protein and carb, all the while trying to get the fat lower and lower.
As we are becoming aware, carbohydrate is sort of an outlier macronutrient for humans. If we want to eat a lot of carbs, both protein and fat have to be reduced to fumes much lower than most (nearly everyone) are/is comfortable with.
Conversely, protein and fat complement well.
Great information here. I love nuts but they are high in fats and calories after watching this video I will cut back significantly.