This, in my opinion, is an excellent way to focus your weekly eating plans. Rather than getting you to eat less, the focus of energy density eating is to get you to eat more foods that have fewer calories but that fill you up. (And you all should know by now, that I’m always in favor of eating more!)
The focus of the energy density approach to eating is all about feeling full. In essence, it’s how much food you eat. . .not how many carbs, how many calories or how much protein you eat. . .that makes you feel full. It is possible to fill up on foods that have less calories and therefore not go hungry.
There are no banned foods, nor are there any foods that are bad. However, the bulk of your meals should be spent on low-density energy foods. These would include, (this should be no surprise here either), non-starchy vegetables, fruits, broths, and nonfat milk. These are foods that you can have lots and lots of and not gain weight.
You should of course eat much less of ‘high energy density’ foods like chips, desserts, fatty or fried foods, etc. If you eat these, you cannot eat lots and lots until you’re full. You can only have a little portion.
So it seems natural to want to eat more and therefore to stick with the foods that will allow you to do that. Weight Watchers uses the energy density approach (think about the points system) in conjunction with other methods to help clients lose weight. However, the Volumetrics diet is based entirely on the energy density approach.
This to me, is one of the more sensible diets out there. It also seems to be a lot of common sense. Eat less junk food, eat more fruits and vegetables, try to fill up on fiber rich foods instead of eating too much. There’s nothing new under the sun here. However, if you like the ‘official ness’ of having a diet to follow–this is definitely worth checking out!