hope101 wrote:Hi, Angela, and glad you could join the forum. If you haven't found them already, I'd suggest you go to the sticky of hot topics on Jeff's forum. Scroll down near the bottom and be sure to read the threads on caloric density and weight loss.
Until I'd understood the caloric density principle, I was a frustrated person too.
Thanks Hope101! I am hanging this on my Refrigerator today!
Caloric Density Principle
* Fresh Veggies - 100 calories per pound
* Fresh Fruits - 250-300 calories per pound
* Starchy Veggies/ Intact Whole Grains - 450-500 calories per pound
* Legumes - 550-600 calories per pound
* Processed Whole Grains - 1200-1500 calories per pound
* Nuts/Seeds - 2800 calories per pound
* Oils - 4000 calories per pound
If the calorie density of the food you eat is below 400 calories per pound, no matter how much is eaten, you will lose weight.
If the calorie density of the food you eat is between 600-800 calories per pound, with some moderate exercise, you will lose weight.
If the calorie density of the food you eat is between 800-1200 calories per pound, you will gain weight; except for those with very high activity levels.
If the calorie density of the food you eat is over 1200 calories per pound, even those with very high activity levels, will gain weight.
A diet, made up of starchy vegetables and intact whole grains along with some fruit and vegetables, will have a calorie density under 500 calories per pound and maybe even 400 calories per pound. It would be nearly impossible to overeat.
A diet high in processed grains, like bread, crackers, dry cereals and pasta, at 1200-1500 calories per pound, will raise the overall calorie density and make it much easier to gain weight.