How Energy Density Impacts Your Appetite and Body Weight

Let's discuss the science of "energy density".

"Energy density", also sometimes referred to as "food volume" (although technically not quite the same thing) impacts how much food you eat, whether you realise it or not.

You can manipulate energy density or food volume to lose weight or gain weight without tracking calories.

You can manipulate energy density irrespective of what diet you follow or what macronutrient split you are on. It is an underlying principle, not a diet type in itself.

Let's discuss the science and give you some real world applications for how you can adjust energy density to lose (or gain) weight, if you want.

References:
- A satiety index of common foods
- Dietary fat and the regulation of energy intake in human subjects
- Weight loss on a low-fat diet: consequence of the imprecision of the control of food intake in humans
- Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults
- Hiding vegetables to reduce energy density: an effective strategy to increase children's vegetable intake and reduce energy intake
- Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch
- Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets
- Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake
- Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake
- The relationship between dietary energy density and energy intake
- Dietary energy density: Applying behavioural science to weight management
- Associations between dietary energy density and obesity: A systematic review and meta-analysis of observational studies
- Link between Food Energy Density and Body Weight Changes in Obese Adults

[neddydooley]

It’s hard to find people you trust in the fitness and health industry so I’m glad I found this channel

[Chengsoon]

Definitely an underrated channel. Thanks for providing quality and genuine content regarding energy density based on scientific research with simple relatable examples for an easier understanding. Truly learned tons of information from your video regarding the topic.

[IamStrengthWise]

Outstanding. This needs to be shared far & wide. Thank you!

[khentsi]

Watched this on Instagram and then came here 'cause you deserve it. Great quality information 👌

[bunnychandu]

This video is fuckin Gold! I’ll be damned if it doesn’t reach a billion viewers and fuck YouTube algorithm but hats off to you Ben. This is solid Advice for many out there who have a mixed variety of foods which are tough to track( like my country India where we have a wide variety of foods which are inaccurate and not available to add in food tracking apps. Thank you for all you do Ben and never stop for a second to think if you’re wasting time doing these. I understand the level of effort you put in this video with the pineapples and juices and dehydrated ones and citations. So all the more respect to you. Love from India. Keep kickin Arse!

[thiago.assumpcao]

Great video. I lost 16Kg over 10 months using energy density method. Quite happy with the results. No need to deal with hunger or counting calories and It has much more flexibility than ultra low fat or Keto.

[positiveandhealthy]

I am on a fitness journey and would love to use it. Thank you 🙏

[mariapalacio]

Thank you so much!! Big supporter here! As always such high quality and positive information. Thank you!! Please keep posting!!

[sfmediaapps]

This is a great video, thanks for researching and posting!

[JustenHarden]

Educational and hilarious. I love this dude

[TimPJ]

Amazing content as always Ben! Really appreciate your work and your way of making fitness and health more sustainable for a lot of people!

[danielbene]

Hi Ben,
Thank you so much for your awesome content - I’m hailing each time a new video is coming out 😄

I suppose my body is pretty weird when it comes to saturation. I can eat tons of veggies and protein with healthy fats and still feel nagging hunger pains unless I eat something very caloric dense like peanut butter or cupcakes or chocolate, etc. Even a bag of whole nuts doesn’t help, neither a bunch of avocados .Only highly processed fatty foods seem to do the job. I freakin‘ hate it.Blood levels are excellent, hormones also, I’m not thin at all either. So basically I can’t even maintain my weight without hunger pains. I really wonder what’s wrong with me 😫 maybe somebody out there has similar experiences?

[moose]

I need a shirt that says "Full Fucking Sadness Mode" written in veggies 😁

[ENTRIFICE]

Be right back, gonna drink 100 calories of water

[BaertJan]

Thats some great in depth information on a rather simple topic. Thank you Ben, great video.