Mass to calories ratio

littletoblerone

Hello everyone,

Recently I figured that if I manage to find foods that have a larger mass than calories they could fill me up and I'd still intake relatively little calories.
So far I have found only a few foods of this kind:
1. Heinz Baked Beans - 415g can for 318 calories. Deal. Mainly protein so keeps me full for long.
2. Pickled beetroot - 200g for only 56 calories. Burns fast but an amazing side dish.
3. Gherkins.
4. Egg whites.
5. Most vegetables (tomato, carrot, celery (yuck), lettuce etc.)

Could you guys try to help me find other foods which satisfy this "rule"?

mass/calories>=1

Thanks!

paulyoung1703

Mass to x ratio would transpose to the term "x density".

So a quick Google search of calorific density and low calorie density foods turns up many results. Probably best you you follow up from here...

https://www.google.co.uk/#safe=off&q=low+calorie+density+foods

littletoblerone

Wasn't Paul Young a character in Desperate Housewives? Cool.

And yeah I did make an attempt, just now but still it's better trying to find out actual experiences people have had. Have you got any low-density foods?

GauchoMark

I kinda see what you are trying to do, but to be honest, I don't know that it will be that helpful. There are so many different variables in "which foods make you full" that just looking at calories/gram is probably not going to help. In fact, that is probably not even one of the primary influencing factors. Things like fiber content, protein content, fat content, current body needs, volume, etc. would need to be taken into consideration. Probably more stuff than that.

My unsolicited advice - if you are wanting to "feel full", eat a big salad without cheese, croutons, or high calorie dressing so you get a good amount of bulk and fiber in your system, then eat something that digests slowly like a steak and potato or something that has high protein, moderate fat, and complex carbs. A meal like that will give you the most bang for your buck in the area of staying full.

who wants to eat baked beans with a side of pickled beetroot?!

littletoblerone

who wants to eat baked beans with a side of pickled beetroot?!

Actually, not being a huge meat person at all, I do. I've been doing it for the past few night. Varying my meals with other additional side dishes such as a slice of bread and apricot jam or a slice of bread with cheese spread on it and it's very satisfying I must say.
Who knows, though, perhaps I'll get bored of this kind of meal plan, but I'm doing my research ahead and it sounds like I can make it.
When you also mention steak also keep in mind that's loaded with fat. I don't want to have to wipe my steak with a napkin before I take a bite and then keep worrying about how much fat I'm consuming. I also lack the skills to cook a steak lol.

grim_traveller

Canned tuna. Fairly low calories, very high protein, very dense. Keeps you feeling full.

littletoblerone

Canned tuna. Fairly low calories, very high protein, very dense. Keeps you feeling full.

This I have been looking into. All the tuna brands I've checked in the markets around are about 150 kcal for 52 grams of tuna only. I was considering perhaps using small amounts etc, but still, not an easy food to get into my 1200 a day. How do you usually eat it? Which brands? Thanks!

BarackMeLikeAHurricane

I see what you mean, but I have a better way of staying full.

1. Fiber/non-nutrient dense foods: any leafy green vegetable, some low sugar fruits like berries, etc. These take up a lot of volume in your stomach and you get more of a "mouth feel" because you're eating a higher volume of food.

2. Protein: Dead animals, things that come out of animals, etc. Protein is the most satiating macronutrient, it will keep you feeling full.

3. Fat: nuts, oils, avocado, full fat dairy, etc. People often forget a put how satiating fats are. You don't need a whole lot, but not eating enough fats will leave you feeling hungry.

Now we put it all together. You could have a salad with full fat dressing/cheese/nuts/etc. on it with some meat and have a complete filling meal. Or some eggs and a bowl of raspberries (great source of fiber). Maybe a PB&J on a high fiber/high protein bread. There are tons of options. Just try to get in some fiber, protein, and fats.

GauchoMark

When you also mention steak also keep in mind that's loaded with fat. I don't want to have to wipe my steak with a napkin before I take a bite and then keep worrying about how much fat I'm consuming. I also lack the skills to cook a steak lol.

For one, fat is one of the nutrients your body NEEDS. Eating fat isn't a bad thing - eating too much fat is. I'm not saying you should eat steak daily, either. There are plenty of other foods that would fill that role perfectly.

However, don't eliminate steak from your diet just because "its loaded with fat". Truth is, if it is a high quality steak that is trimmed lean, it really isn't that high in fat at all. For example, a 6oz filet mignon, grilled and trimmed is about 260 calories, 38g protein, and 10.5g fat.

littletoblerone

When you also mention steak also keep in mind that's loaded with fat. I don't want to have to wipe my steak with a napkin before I take a bite and then keep worrying about how much fat I'm consuming. I also lack the skills to cook a steak lol.

For one, fat is one of the nutrients your body NEEDS. Eating fat isn't a bad thing - eating too much fat is. I'm not saying you should eat steak daily, either. There are plenty of other foods that would fill that role perfectly.

However, don't eliminate steak from your diet just because "its loaded with fat". Truth is, if it is a high quality steak that is trimmed lean, it really isn't that high in fat at all. For example, a 6oz filet mignon, grilled and trimmed is about 260 calories, 38g protein, and 10.5g fat.

But how do I notice if the steak is that kind when I buy it? See? I definitely lack all skill when it comes to meat.

GauchoMark

But how do I notice if the steak is that kind when I buy it? See? I definitely lack all skill when it comes to meat.

read the package?

littletoblerone

But how do I notice if the steak is that kind when I buy it? See? I definitely lack all skill when it comes to meat.

read the package?

Well there'a only a local butcher's and the markets around here don't sell packaged meat. It's up to either asking the people who work there or figuring it out for myself.

GauchoMark

But how do I notice if the steak is that kind when I buy it? See? I definitely lack all skill when it comes to meat.

read the package?

Well there'a only a local butcher's and the markets around here don't sell packaged meat. It's up to either asking the people who work there or figuring it out for myself.

Thats even better. An actual butcher is hard to find in the US nowadays, but they are very knowledgeable about the different cuts of meats. Filet Mignon, Tenderloin, Top Sirloin, New York Strip, Flank Steak - those are all lean cuts naturally. I'm sure there are others as well.

Personally, I am one of those people that can't stand to eat the fat on meats, so I buy lean cuts, then when I am eating the steak, I trim off any visible fat. The only fat that I end up eating is the marbleized fat that melts into the lean meat.

Just ask for butcher for some good lean steak and I'm sure he can help you out. It will even be weighed when he hands it to you.

nxd10

I am not being sarcastic when I say "chew slower".

Two things that contribute to your feeling full are strong flavor and more chewing. Chewing more makes you feel full. Dried figs have a lot of calories, but are very chewy. So is meat. Especially if you make yourself chew 20-30 times per swallow.

littletoblerone

But how do I notice if the steak is that kind when I buy it? See? I definitely lack all skill when it comes to meat.

read the package?

Well there'a only a local butcher's and the markets around here don't sell packaged meat. It's up to either asking the people who work there or figuring it out for myself.

Thats even better. An actual butcher is hard to find in the US nowadays, but they are very knowledgeable about the different cuts of meats. Filet Mignon, Tenderloin, Top Sirloin, New York Strip, Flank Steak - those are all lean cuts naturally. I'm sure there are others as well.

Personally, I am one of those people that can't stand to eat the fat on meats, so I buy lean cuts, then when I am eating the steak, I trim off any visible fat. The only fat that I end up eating is the marbleized fat that melts into the lean meat.

Just ask for butcher for some good lean steak and I'm sure he can help you out. It will even be weighed when he hands it to you.

Thanks for the encouragement! I'll definitely give it a go!

littletoblerone

I am not being sarcastic when I say "chew slower".

Two things that contribute to your feeling full are strong flavor and more chewing. Chewing more makes you feel full. Dried figs have a lot of calories, but are very chewy. So is meat. Especially if you make yourself chew 20-30 times per swallow.

I believe you, but I haven't tried it yet. I'm going to give this a go today for sure. Thanks!