Calorie density is calories per gram of food. Water- and fiber-rich foods (vegetables, broth soups, fruit) are low-density, so you can eat more volume for fewer calories. Swapping some high-density items (fried foods, cheese, nuts) for low-density ones helps control hunger without strict deprivation. A simple plate formula: half vegetables, a quarter lean protein, a quarter high-fiber starch.
Key facts:
- Low density = more food, fewer calories
- Vegetables and broth soups fill you up
- Half-plate vegetables rule
- Keeps hunger manageable