If you haven't come across this term in a theoretical sense, you certainly have in a practical sense. This term expresses a fact that is good and important to know if we want our diets to be effective in relation to our goals. You may be familiar with the phrase: "...I really don't eat anything and I don't lose weight...!" So read on...
Whether you or someone around you uttered this phrase or something similar, we'll explain why. If you googled it, you would find an explanation on the internet that caloric density is the amount of energy per unit mass or volume. But what does that mean in reality? It simply means that the amount of food does not determine its caloric value. It means that we can eat, for example, a small piece of cake, which will contain the same amount of energy as a full healthy lunch.
So let's put it into practice. For example, if a client tells me that she hardly eats anything, she is often hungry and the fat does not disappear, she is usually telling the truth. Upon closer analysis, I will assess that the person in question really does not eat much. As for the quantity and volume of the food, it does not fill the stomach with it, and thus the feeling of hunger is not out of place. However, if we look at the caloric value of the food consumed, it is quite decent. It is definitely not in a caloric deficit and far from (or despite a high-calorie diet) it is not filled with the recommended and adequate amount of protein or fiber, which is also behind the feeling of greater satiety. High-density foods are usually low in fiber and protein. Another example that can help you understand this concept: we can eat a couple of cookies that we have open on the table, have a latte with it, later maybe a small sweet yogurt and a piece of cake for lunch. We certainly won't fill up, but we'll consume the same number of calories as if we had, say, a bowl of porridge with fruit, nuts and protein for breakfast, followed by Greek yogurt and a full lunch with a side dish, meat, vegetables and olive oil. I certainly don't need to write about the fact that the second option is far more nutritious and will contain all the necessary macronutrients, which will also contribute to greater satiety and are beneficial to our health, unlike the first option. And watch out! I don't mean to imply that it's wrong to have the cake too, if we feel like it. However, the problem arises if most of our meals are only high-calorie, if we often and mainly consume foods that are small in quantity and weight, nutritionally poor, but for all that there are calorie bombs. This is a condition where a lack of nutrients causes us to be malnourished (even if it doesn't seem like it at first glance), as well as a lack of protein, which is an important macronutrient. We don't get enough fiber, which, as we've already mentioned, contributes to a feeling of fullness, among many other benefits. We're not hungry and we feel like we're eating almost nothing and it's not going anywhere. Unfortunately, this is a common experience in everyday practice.
And since losing weight shouldn't be the only thing we should worry about, it's certainly worth noting that favoring foods with a lower calorie density is good for our overall health too! I will repeat myself, but they are foods packed with everything that benefits our body and contributes to the proper and good functioning of the processes in our body. For example: vegetables, fruits, meat and fish, eggs, potatoes, legumes,...
On the contrary, high-density foods are mainly processed products containing a large amount of low-quality fats and simple carbohydrates, often with a large amount of flavorings, such as semi-finished products, sugary drinks, cakes, snacks,...
The opposite principle can be used by someone who, on the other hand, does not manage to gain weight and chooses denser foods. But be careful, even here, if our goal is not to gain fat, but to gain quality mass, a quality diet must prevail. You only build quality on quality 😊.
