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Let's discuss the science of "energy density".

"Energy density", also sometimes referred to as "food volume" (although technically not quite the same thing) impacts how much food you eat, whether you realise it or not.

You can manipulate energy density or food volume to lose weight or gain weight without tracking calories.

You can manipulate energy density irrespective of what diet you follow or what macronutrient split you are on. It is an underlying principle, not a diet type in itself.

Let's discuss the science and give you some real world applications for how you can adjust energy density to lose (or gain) weight, if you want.

References:
- A satiety index of common foods
- Dietary fat and the regulation of energy intake in human subjects
- Weight loss on a low-fat diet: consequence of the imprecision of the control of food intake in humans
- Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults
- Hiding vegetables to reduce energy density: an effective strategy to increase children's vegetable intake and reduce energy intake
- Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch
- Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets
- Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake
- Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake
- The relationship between dietary energy density and energy intake
- Dietary energy density: Applying behavioural science to weight management
- Associations between dietary energy density and obesity: A systematic review and meta-analysis of observational studies
- Link between Food Energy Density and Body Weight Changes in Obese Adults

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