Research at the Human Appetite Research Unit which is part of the University of Leeds looked at what people were eating and how full they felt afterwards.
One of the key findings was that those of us who eat plenty of vegetables including potatoes, lean meat, other starchy foods like rice and cous-cous are likely to feel more full than those who embark on a calorie-restricted diet. The clear implication is that where satiety or feeling full is concerned, a good meal is likely to mean you lose more weight than one where you visit fat busters or weight watchers.
Whilst on the face of it, it sounds a simple research exercise, there is plenty to manage and take account of in such a study. The whole period of research lasted 14 weeks (about 3 months) so that an effect on weight for example could be monitored. It involved 78 women who were overweight or obese. The type of foods which make you feel full also include low energy density ones as well as higher energy density foods. It would seem that if only low energy dense foods were eaten, roughly 1,000 fewer calories need be taken in. On that basis, less energy consumed means a better chance of slimming. Potatoes are a low energy density food.
The researchers also compared consumption of low-density energy foods with the Slimming World (UK) weight-loss programme which uses these types of food and the NHS Live well diet which recommends for women especially that they reduce their energy intake to just 1,400 calories rather than 2,000 calories which is the recommended daily level.
The lower energy diet developed by Slimming World when followed using low-density energy foods, produced more weight loss or rather ‘clinically significant’ weight loss which was more than 5 per cent of a person’s body weight. By the way, the research was funded by Slimming World which organises weight-loss programmes.
The actual study involved the following eating plans. For four days, the subjects ate various test meals. On two days, they had meals of low energy density foods and on the other two days, meals with high energy density foods. On all days, the same number of calories were consumed for breakfast and lunch with larger portions of lower-energy dense foods offered. All participants had to rate their feelings before and after feeding, levels of fullness and willingness and desire to eat and continue eating. They rated their feelings using a scale from 0 to 100.
In all cases, anybody eating lower-density energy foods had lower desire for food afterwards with reduced hunger pangs and a feeling of greater fullness.
The interesting aspects of such research show that low energy density foods contain more fibre, protein and water compared to higher density foods. It means bigger portion sizes are possible with low energy density foods and the effect is to make you feel fuller and reduce hunger pangs when eaten.
Dr Nicola Buckland, the lead author and psychologist for the study is quoted:-
“The findings show that a commercial programme based on low energy density foods helped people to feel more in control of their food choices, and that more than likely made the process of losing weight more effective.
“Our research shows that eating low energy density foods can help overcome that problem.
“Gram for gram, low energy dense foods contain fewer calories than high energy density foods, so people are able to eat a larger volume of food for the same (or lower) calorie intake, leading them to feel much fuller.
“For example, someone would have to eat around 250g of carrots to consume 100 calories whereas it would take just 20g of chocolate to achieve a similar calorie intake, yet the greater volume of carrots is likely to make you much fuller.”
It is worth noting though that following a Slimming World plan also involves interactions with others on the programme through weekly support sessions. The NHS Live Well diet does not offer that type of support even with a web-site making helpful suggestions about reducing calorie intakes and an on-line forum.
Some foods have acquired a bad name in dieting circles. Potatoes are often viewed negatively when it comes to weight loss diets. This research may encourage us to view the humble spud differently. As a low-density energy food potatoes may have a positive role to play in making us feel fuller for longer and so reducing overall food intake.
Nicola J Buckland, Diana Camidge, Fiona Croden, Jacquelynne H Lavin, R James Stubbs, Marion M Hetherington, John E Blundell, Graham Finlayson; A Low Energy–Dense Diet in the Context of a Weight-Management Program Affects Appetite Control in Overweight and Obese Women, The Journal of Nutrition, Volume 148, Issue 5, 1 May 2018, Pages 798–806, https://doi.org/10.1093/jn/nxy041
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