Episode 13 - All Things FOOD Volume

In this this episode, Ryan and I talk about... 

Why food volume matters. 

• Humans evolutionarily not adapted to higher density foods especially fat+ carb hyperpalatable hyper ED combinations. Humans are inaccurate in their judgments of how many kcals high ED food have (above 1.5 kcal/g). 
• Children show a linear relationship between food preference and energy density. 
• Over a five day period a spontaneous decrease or increase in kcals with ad-lib intake of low or high ED foods in children
• RCTs generally show better weight loss and weight maintenance and less hunger with lower energy density diets. Not the end all be all, but makes a lot of mechanistic sense especially for weight regain. 
• Low ED pre-loads are a viable strategy to try while dieting. 

We also discuss confounders of food volume and how they matter in research, but not so much in real life

• Nutrient Density/Diet Quality
• Eating time
• Water content
• Fiber
• Sugar
• Fat

Does this food volume adaptation potentially go hypothetically go both ways?!

• If you increase your food volume and do you now eat more high energy dense food?

Food volume, food quality, and weight gain

• Skeleton of high quality meals of real food and then use higher ED foods to meet increased kcal needs.