Weight Loss Is Possible with Energy Dense Foods #AMCoffee

Energy Dense Foods for Weight Loss


Salad lentil beans plant proteins

Salads with Plant Proteins
Photo Credit: Frankly Sara

Weight loss and maintenance is not the one-time and new-year-resolution type thing. It is an ongoing topic of discussion, frustration, and people losing hope to get to their desirable weight ever. It should not be this way. And it can be happening in a different, very fulfilling and effective way.

It is not about losing weight, actually. It is about changing your habits around what causes you to eat from the pantry that results in more weight.

It is about Changing Your Habits. Simple may it sound. Yet this is what truly makes a huge difference in a person’s life.

One of the rules for ANY change-of-habit is making BABY STEPS. Simple, yet the most powerful thing anybody could do to achieve any result in whatever they’re trying to accomplish.

One of the integral and amazing things anybody could do about weight loss situation is integrate Energy Dense Foods into their daily diets.

What are those Energy Dense foods that provide less calories with more satiety? Let’s tackle them down!



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  2. amcoffee

    Three main factors play a role in what makes food high or low in energy density:

    Water. Fruits and vegetables are generally high in water content, which provides volume and weight but not calories. That’s why they’re low-energy-dense foods. Grapefruit, for example, is about 90 percent water. Half a grapefruit has just 37 calories. Raw, fresh carrots are about 88 percent water. A medium carrot has only about 25 calories.
    Fiber. High-fiber foods not only provide volume, but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
    Fat. Fat is high in energy density. One pat of butter, for example, contains almost the same number of calories as 2 cups of raw broccoli. Foods that contain fat naturally, such as dairy products and various meats, or foods with added fats are higher in calories than are their leaner or lower fat counterparts.

    Source: Mayo Clinic

  3. CoffeeTime says

    am coffee

    #1 Vegetables
    Your Baby Step to make a HUGE Difference starting TODAY.

    Vegetables are the representatives of the amazing LOW CALORIE – HIGH DENSITY food group.

    Many veggies contain Water, which is essential in our diet and the functioning of the whole body.

    Fiber is yet another KEY FACTOR for any weight loss and amazing well-being.

    Baby steps could include:

    • Snack on veggies
    • Add veggies to your entre dishes, soups
    • Display them on the open plate to remind yourself what’s for a quick snack!

    Get all the colors of veggies to add to your salads:

      Green Beans
      Bell Peppers + A ton of others available all-year-round
  4. CoffeeTime says


    #2 Fruits
    All types are fruit would be a great fit into a daily diet. But some are lower in calories and more energy dense than others.

    Shoot for BABY Steps in obtaining Whole Fresh Fruit, Frozen Fruit, and Canned without syrup (try to avoid canned where possible).

    Keep in mind that Dried Fruit and Fruit Juices a Concentration of natural fruit sugar, thus higher in caloric intake. Opt for whole fruit when you have a chance. Make it a chance!

    Baby Steps could Inlclude:
    • Toss fresh berries into your yogurts, salads, hot cereals
    • Have a small, yet satisfying snack with frozen berries

  5. CoffeeTime says


    #3 Carbohydrates
    There are different carbohydrates: Those that would spike blood sugar high and those that would keep your blood sugar in control.

    AVOID All Refined carbohydrates ==> Cakes, cookies, rice cakes, desserts.

    It is OK to celebrate all the above tastes! Just be AWARE what they do to your body when you have them as a Staple Diet vs Enjoying as Celebration of Taste!

    Baby Steps Could include:
    • Ancient grains like chia, quinoa, brown rice
    • Hand-made breads with a lot of grains

    Remember, we are going after Energy Dense Lower in Calories foods.

    • It’s hard to give up pastry, they are so yummy. However we do use 7 grain bread and brown rice. Slowly introducing healthy versions to my family.

  6. CoffeeTime says


    #4 Protein
    These are an amazing foods that offer Lower Energy Density with Lower Calories. That means that you would be getting less calories with more nutritional value.

    Your Baby Steps are Possible with the Foods like:

    • Egg whites
    • Fat-Free Dairy products like Yogurts, Kefir
    • Legumes: lentils, peas, beans of all kinds! Have a handful Every Day! –> they have FIBER which is an Essential ingredient for a healthy lifestyle and weight loss
    • Fish
    • Skin-less white-meat poultry

    • I use Kefir in my smoothies, and we eat Greek yogurts. My daughter loves beans of almost every kind. And we already eat a lot of chicken breast. Thanks

  7. CoffeeTime says


    #5 Fats
    Fats are essential for a healthy functioning of our body!

    Without fats some fat-soluble Vitamins like A are not absorbed by our bodies!

    It is What Kind of Fats we are consuming on the daily basis.

    Obviously, we are all aware of Transfats that should not be even present in our diet.

    Instead, load up on small amounts of and make the Baby Steps towards:

    • Nuts and seeds
    • Oils like Virgin Olive Oil
    • Flaxseed – add powder or seeds into your smoothies and salads
    • Avocados – they have amazing fats and vitamins to supplement to your daily diet

    • I use flax seed in my smoothies, I read it was good for you from your blog. We use olive oil to cook with. We love avocados, great in salads. Thanks

  8. CoffeeTime says


    By including the above choices from Vegetables, Fruit, Grais, Fats, you’d be making Baby Steps towards your feeling of a Full Stomach with fewer calories. Yet the nutrition density of the foods you will be opting for would make your life more energized, lighter, and overall healthier.

    Again, we’d love to reiterate a Concept of BABY STEPS.

    Don’t be in a hurry to implement All changes at once! It would drive you to disapointment.

    Instead, pick a Baby Step that you could make Today and Maintain it, Practice it for the next 2 Weeks or so! You will be surprised how much Confidence you gain + RESULTS you’ve been after for a Long, Long Time.

    The Time Has Come for BABY STEPS in your Life!

  9. CoffeeTime says

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