Learn to Identify low and high-calorie density foods
It's all about water, protein, carbs, fat & fiber
To lose weight, focus on eating fewer high-calorie density foods and more low-calorie density foods.
The food we eat mainly consists of:
Water
Fiber (a type of carb, but it acts differently)
Carbohydrates (carbs)
Protein
Fat
Each of these provides different amounts of energy.
Side note: Vitamins and minerals (like vitamin C or salt) don’t have any calories.
How much energy do they contain per gram?
Water: 0 calories. Yes, pure water has no calories.
Fiber: Close to 0 calories (insoluble fiber) or 2 calories (soluble fiber).
Protein: 4 calories.
Carbs: 4 calories. Same as protein, so carbs aren't the enemy!
Fat: 9 calories. This is the one to watch out for.
The rule of thumb for low-calorie dense food
Foods high in water and fiber, and low in fat.
Beverages
Ideally, stick with zero-calorie options like water, unsweetened tea, or black coffee. Avoid sodas and juices—they're high in sugar, won't fill you up, and are easy to overconsume. If you miss soda, go for diet versions. If you enjoy milk, choose skimmed milk.
What about alcohol?
Pure alcohol has 7 calories per gram. It's a toxin that not only makes you crave more food but also disrupts sleep quality, making you hungrier the next day. In short, try to avoid or minimize alcohol, as it can seriously sabotage your progress.
