Weight loss restriction versus weight loss adherence.
The larger the energy restriction, the harder it is to adhere to the energy restriction.
- REDs are the easiest restricted diet to adhere to as they have the least energy restriction.
- VLEDs are the hardest to adhere to because of their large energy restriction.
- Weight loss is greater following a VLED and smaller following a RED.
Energy density is the amount of kilojoules per gram of food. The aim is to swap foods with a higher energy density for ones with a lower energy density.
For example, swapping high energy density foods such as chocolate, cake, fizzy drinks, or sweets for foods with a lower energy density such as fruit, vegetables, dip, or yoghurt.
Ideas for meal swaps may also include filling half the plate with vegetables and limiting the other half of the plate to ¼ protein (lean meat, chicken, fish or vegetarian foods such as legumes, beans or eggs) and ¼ carbohydrate (rice, pasta, potatoes or other grain foods).
Choose leaner cuts of meat and low fat dairy, and swap fried foods for grilled, boiled, or poached foods.
The good thing about swapping to low energy density foods means that you don’t feel that you are cutting down on the amount of food you eat. In fact, you can eat more, but energy wise you are actually eating less.