A beginner's guide to: Calorie density and food choices

While one part of the weight loss equation is being in a caloric deficit, this doesn't mean that you have to starve yourself! It's not just how much to eat, but what are you actually eating?

Ask yourself this:

What would make you feel more physically full? A handful of nuts, or 2 bowls of strawberries?

Making these informed switches will make your weight loss journey significantly easier and won't leave you feeling starved!

For a 500 calorie daily deficit - it's as easy as making the following substitutions:

Swap rice for cauliflower rice, swap soda for diet soda, remove the dressing from your salad and replace the protein with a lean source of protein!

Here are some of my personal favourite sources of macronutrients

(Note: the values provided are estimates only)

Proteins (1g of protein = 4 calories)

Less calorically dense:

• Cottage Cheese: 0.9 calories / gram
• Greek Yogurt: 0.59 calories / gram
• Chicken Breast: 1.65 calories / gram
• Ham / processed meats: 1.4 calories / gram
• Lean turkey: 1.2 calories / gram
• Lean ground beef: 1.8 calories / gram
• Eggs: 1.55 calories / gram
• White fish e.g., Tilapia: 1.2 calories / gram

More calorically dense:

• Beef: 2.7 calories / gram
• Salmon: 2.3 calories / gram

Carbs (1g of carbs = 4 calories)

Less calorically dense:

• Pumpkin: 0.4 calories / gram
• Potato: 0.77 calories / gram
• Sweet Potato: 0.86 calories / gram

More calorically dense:

• Oats: 3.8 calories / gram
• Rice (cooked): 1.3 calories / gram
• Pasta: 1.6 calories / gram

Fats (1g of fat = 9 calories)

Less calorically dense:

• Salmon, Eggs, Red Meat provide a healthy source of fats (I typically get my fats from my fattier sources of proteins)
• PB2 (Powdered Peanut Butter): 3.8 calories / gram

More calorically dense:

• Avocados: 1.6 calories / gram
• Butter / Oil: 9 calories / gram
• Nut Butters: 6 calories / gram

Some other helpful tips / tricks

Prioritise Protein

Why it helps:

• Keeps you feeling full longer
• Has a higher thermic effect (your body burns more calories digesting it)
• Aim for 1g of protein per lb of body weight
• Still need carbs for energy and fats for hormone regulation

Fruits and Vegetables

High volume, low calories - perfect for feeling satisfied. Some of my favorites:

• Mushrooms
• Broccoli
• Cauliflower

Artificial Sweeteners

Safe and effective:

• No long-term negative side effects shown in studies
• Great for curbing sweet cravings
• Can save 150+ calories (e.g., Coke Zero instead of regular Coke)
• Available in: No-sugar Jello, Ice-cream, Maple Syrup, and more

Sauces / Dressing

Watch out: Can add 150+ calories to a salad without you noticing.

Better alternatives:

• Hot Sauce
• Nandos sauce
• Fat-Free Mayo
• Soy sauce
• Or simply ask for sauce on the side!

Pro tip: Low calorie recipes and cookbooks like this one can help you get creative with your substitutes!

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Remember: To help yourself feel more full on a calorie deficit - prioritise foods which are less calorically dense!

As always, seek a professional for professional advice if you're feeling stuck. Feel free to contact us if you don't know where to start.