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"Eat more and weigh less -- a dieter&amp;#039;s impossible dream, right? Maybe not. &amp;quot;Foods that have a high water or fiber content add bulk to your meals, so you&amp;#039;ll feel satisfied without having to eat more calories than you should,&amp;quot; says Barbara J. Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University in State College and coauthor of The Volumetrics Weight-Control Plan. So say good-bye to bird-food diets. We&amp;#039;ll show you how to turn these &amp;quot;bulk&amp;quot; foods into delicious low-cal meals.  The Density Lowdown  Fruits and vegetables contain lots of fiber and water, so even if you eat a big, fat tomato, it&amp;#039;s going to be low in calories. Such foods are low energy density, meaning they have relatively few calories compared with what they weigh. At the other end of the spectrum are high energy density foods like cheese, crackers, and fatty meats: They contain a lot of calories relative to how heavy they are, so you end up eating a ton of these foods before you&amp;#039;ve had enough.   Why You Feel Hungry &amp;quot;Your stomach is more sensitive to the volume of the food you eat than to the number of calories the food contains,&amp;quot; says Rolls, whose research shows that people tend to eat the same weight of food on average over a few days. So if you slash your daily calories -- say, from 2,500 to 1,500 -- by eating much smaller portions of your usual fare, you&amp;#039;ll likely feel starved before your next meal, which puts you at risk of wolfing down too many snacks on the side. But if you add some low energy density foods to your low-calorie meal, says Rolls, it will look hearty and satisfying, you&amp;#039;ll spend more time eating -- and enjoying -- the food, and the increased volume will prompt stomach receptors to signal to your brain that you&amp;#039;re full. You&amp;#039;ll feel more satisfied, which means you&amp;#039;ll be less driven to sneak in more calories.   Eat Big and Eat More! The photos below show the difference in volume that you get for 100 calories: The foods on the left contain less water and have a higher energy density than those on the right. That means you can eat 2 1/4 cups of strawberries for the same calories as a handful of M&amp;amp;amp;M&amp;#039;s!  The 100-calorie comparison All of these foods can be diet-friendly snacks, but the Jell-O and the strawberries will leave you feeling more full.    = = =    23 M&amp;amp;amp;M&amp;#039;s 1/4 cup of raisins 5 ounces of Jell-O 2 1/4 cups of strawberries    If you&amp;#039;re still skeptical that you can eat big and lose big, check out this one-day meal swap. We&amp;#039;ve replaced high energy density foods with low energy density foods, supersizing the portions while slashing 1,000 of the original meals&amp;#039; 2,425 calories. Make substitutions like these every day, and you could lose two pounds a week.   Breakfast Instead of: 1 cup grapefruit juice, 1 (5.5-ounce) carrot-raisin muffin (660 calories)  Have: 1/2 grapefruit, 2 low-fat waffles, 4 ounces light yogurt, 1/2 cup raspberries, 2 teaspoons chopped almonds (320 calories)  Tip: Most muffins are packed with calories from sugar and fat. Choose low-calorie, low energy density waffles, and you can add yogurt, nuts and whole fruit (which is more satisfying and has fewer calories than juice).   Lunch Instead of: 6-inch ham sub with mayonnaise, 12 ounces cola (590 calories)  Have: Ham and veggie wrap with honey mustard, 1 cup fat-free milk, 1 wedge (11 ounces) watermelon (420 calories)  Tip: Choose a high-fiber, low-calorie wrap over bread -- and substitute veggies for some of the meat to make a mega-sandwich. Soda adds calories without making you feel more full; fat-free milk triggers receptors to tell the brain you&amp;#039;ve had enough.    Dinner Instead of: Barbecued spareribs, 1/2 cup baked beans, (935 calories)  Have: 5 ounces spice-rubbed pork tenderloin, 1 cup black bean and tomato salsa, grilled red peppers and zucchini (500 calories)  Tip: Fatty cuts of meat are high energy density; leaner cuts have fewer calories. Keep lean meats slim but tasty by using low-fat spice rubs and marinades to add flavor.   Dessert Instead of: 1 scoop Ben &amp;amp;amp; Jerry&amp;#039;s strawberry ice cream (240 calories)  Have: 2 scoops Sharon&amp;#039;s Raspberry Sorbet (160 calories)  Tip: Ice cream and sorbet contain lots of water, but since the sorbet is fat free, it is much lower in calories and in energy density.    Breakfast: apple Lunch: broth-based soup Dinner: simple salad (greens, vegetables, and low-calorie dressing)  Research shows that if you make a first course out of one of these appetite tamers, you&amp;#039;ll eat fewer calories overall. These low energy density wonder foods demand to be eaten slowly, which gives your stomach time to register feelings of fullness. Once you get to the energy-dense part of your meal (meat, potatoes, etc.), you&amp;#039;ll be content with smaller portions.   To figure out energy density (ED), you&amp;#039;ll need to do some simple algebra -- but no groaning! (After all, you want to subtract pounds, right?) For packaged foods, look at the Nutrition Facts on the label. To get the ED, divide the calories per serving by the weight of the serving in grams. For example, if 1/2 cup ice cream weighs 74 grams and has 180 calories, then 180 calories divided by 74 grams equals an ED of approximately 2.4. Use this chart from Barbara J. Rolls to figure out whether the ED is high or low:  ED below 0.6 Very low (most fruits and vegetables, reduced-fat milk, light yogurt, broth-based soups)   ED 0.6 to 1.5 Low (flavored reduced-fat yogurt, cottage cheese, low-fat meats such as skinless turkey breast, pork tenderloin and extra-lean ham, most seafood, many breakfast cereals, eaten with low-fat or fat-free milk, eggs, corn, legumes, pasta, rice, couscous)  ED 1.5 to 4.0  Medium (dried fruit, hard candy, pretzels, fat-free chips, cheeses, salad dressings, meats)  ED 4.0 to 9.0  High (crackers, most chips, chocolate, candy, cookies, nuts, bacon, butter, oil)  The bottom line Low ED foods are best at filling you up. But you don&amp;#039;t have to give up your favorite high ED foods -- just eat them in moderation and be sure to balance them out with some low and very low ED options at every meal.  Whether you&amp;#039;re following a specific diet regimen or just trying to eat smarter, these ED-based tips will help you slash calories.  Cut down on dry foods such as pretzels and crackers. These may seem like low-fat choices, but they&amp;#039;re high ED, you&amp;#039;ll end up consuming hundreds of calories without thinking twice.  Avoid fried foods. They add calories and cause ED to soar. Four ounces of boiled shrimp has around 110 calories and an ED of 0.9. Breaded and fried, the same amount has almost 275 calories, with an ED of 2.4.  Eat more fruits and vegetables. Full of water and fiber, they&amp;#039;re low ED champs. Add them to any recipe to make it more filling. (Eat dried fruit in moderation -- it&amp;#039;s quite energy dense.)  Combine high ED foods with low ED ones. A small amount of Roquefort (ED: 3.7) spread on pear slices (ED: 0.6) offers more satisfaction -- and fewer calories -- than the same cheese on crackers (ED: 4.8). Use butter and oil sparingly on low ED foods.  Choose high-fiber grains. Fiber adds bulk and takes more time to digest, so you&amp;#039;ll feel full longer.   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a23960/diet-no-hunger-hammock-0804/>