LED foods have been shown to not only contain fewer calories but also reduce appetite.
A study published in The Journal of Nutrition found that eating LED (Low Energy-Dense Diet) foods not only reduced calorie intake but also reduced appetite.
What is LED Food? Energy density is defined as the amount of energy (calories) per 1 gram of food. LED foods with a low energy density are those that have fewer calories per gram of food. In other words, LED foods help people maintain a healthy weight by reducing energy intake. A study published in the Journal of Research in Medical Science (JRMS) in May 2016 also showed that subjects on the LED diet experienced a reduction in body weight, waist circumference, and fasting blood sugar.
Let's take a look at an experiment published in the journal Nutrition. The effects of LED foods were studied in weight management programs consisting of high-energy intake (HED) meals and low-energy-density foods (LEDs). Ninety-six overweight and obese* women with a body mass index of 34±3.61 were studied for 12 weeks.
*Normally, if you have a body mass index of 30 or higher, you are considered obese.
The LED diet consisted of foods that were less than 0.8 kcal/g. The HED diet was comprised of foods above 2.5 kcal/g. For breakfast and lunch, we provided a fixed-calorie meal that had to be eaten completely, and for dinner, we allowed them to eat autonomously.
Participants rated the frequency and intensity of cravings. Food cravings have been defined as an intense desire to consume certain foods or beverages that are difficult to resist. Participants displayed their food craving levels via a VAS (a visual analogue scale in which participants indicate their level of pain).
For all foods, appetite was lower in the LED condition than in HED.
In particular, appetite decreased more after the LED lunch compared to the HED lunch. LED Eating reduced appetite, and the effects of the LED diet on saturation and satiety persisted after 12 weeks of the LED diet.
In addition, participants who ate the LED diet ate significantly fewer calories in their evening free intake compared to those on the HED diet. They ate 1,219±50 kcal (1,112, 1,318 kcal) on the HED diet, compared to 611±25 kcal (562, 661 kcal) on the LED diet. Comparing the total daily intake on average, the average daily intake of the group in the LED condition was 1901±38 kcal (1,826, 1,975 kcal)], compared to the daily intake of 1,057±73 kcal (912, 1,203 kcal) in the group with the LED condition, which was approximately 36% less.
An important factor that can promote weight loss is the ability to eat a low-calorie meal and feel full. LED Foods contain fewer calories than HED foods and can fill you up.
People tend to eat the same amount of food every day, but they don't necessarily need the same amount of energy (calories).That is why it is possible to consume less energy without feeling hungry. By eating foods with a lower energy density, you can lose weight while keeping your food intake the same throughout the day. Now, let's take a closer look at energy density as explained by the British Dietetic Society.
First, fruits and vegetables
Fruits and vegetables have the lowest energy density because they are high in water and fiber and low in fat. However, it is important to note that adding sugar or syrup increases the energy density. Green-yellow vegetables like broccoli, spinach, lettuce, and carrots have a lower energy density than starchy plants like potatoes, peas, and corn.
When choosing fruit, it's a good idea to choose fresh or frozen instead of fruit juice or dried fruit. It's a good idea to fill half your plate with fruits and vegetables, and eat enough to eat while minimizing portions of energy-dense foods. For example, I recommend filling your bowl with fruit to eat less cereal at breakfast, and adding vegetables to your sandwich instead of meat or cheese.
Secondly, unrefined grains
Unrefined grains that contain more fiber, such as whole wheat and brown rice, are good. Even with the same number of calories, fiber can slow down the movement of food through the digestive tract, keeping you full for longer.
Third, protein foods that are low in fat
Foods with a high fat content are more energy-dense. Carbohydrates and proteins have 4 calories per gram, compared to 9 calories per gram for fat. Beans, lean meats, skinless white poultry, fish, egg whites, and low-fat dairy are all lean protein foods.
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