Strangely enough, the tips in an article by Sally Squires of the Washington Post are absolutely normal, and if I'm going to poke fun at anything at all, it's the fact that the logic behind the Energy Density method is absolutely sound.
Basically, you replace food with a high energy density with foods that have low energy-density. It sounds fancy. It sounds scientific and complicated. Energy density? Do we need to carry around little notebooks with an entire database of foods and their energy densities?!?!
No. Energy density is just a fancy way of saying "caloric bang for your buck." You want to eat foods that give you less caloric bang for your buck, and remove foods that have a higher number of calories for the volume of food you eat. For example, an apple is low density. Mashed potatoes with butter that's the same size as that apple is high density.
It's not rocket science, but if you need more concrete to-dos, here's a list from the article:
- Add fruits and vegetables to cut calories
- Get more fiber
- Add a course to your meal like salad to cut down on a higher density main course
- Sip on soup
- Cut out fat where you won't be sacrificing too much flavor
- Eat dessert, but make it fruit.