Reduce the caloric density of your food to lose weight

Simply defined, “caloric density” is how many calories per ounce your food has. High caloric density foods like cheese and fatty meats are the most effective way to make your calorie count go through the roof. So if you’re trying to tilt the calorie balance in your favor (consuming fewer calories than what you actually burn), try reducing the caloric density of your food.

You can do this by mixing in more fruits and vegetables that add more bulk but few calories to your meals. Start a meal with low caloric density foods first, such as salads and soups. Soups (if they’re not prepared with creams or too much oil) are another great way to reduce the total caloric density and also fill up your stomach to trigger the satiety reflex that helps you stop eating. – Federico

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