High energy density

If you consume more calories than your body burns, you gain weight! This math is simple and understandable for everyone. But if you choose the right foods, you can eat enough and still lose weight.

Recent studies at the Technical University of Munich have shown that the feeling of satiety is significantly triggered by the amount of food consumed, regardless of the number of calories. On average, this is about 1000 grams (2.2 pounds) per day spread over three meals. So if you want to lose weight, you don't have to eat less, you have to eat the right things. The energy density of food is the keyword here.

Energy density = calorie per gram of edible food

Here foods are divided into three categories, similar to a traffic light system:

Green: Foods with an energy density not exceeding 1.5 cal/g (42 cal/oz)
Yellow: Food with an energy density between 1.5 and 2.5 cal/g (42 cal/oz and 70 cal/oz)
Red: Foods with an energy density of 2.5 cal/g (70 cal/oz) or more and all beverages containing calories, regardless of their energy density

100g lean beef contains 100 cal 
100g vegetables contains 15 cal
100g white bread contains 250 cal
100g wholemeal rye bread contains 200 cal
100g pasta cooked contains 140 cal
100g chocolate contains 450 cal
100g Emmental cheese 45% fat contains 400 cal
100g butter contains 800 cal
100g oil contains 900 cal