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There is one more factor that he wants to discuss, and it has to do with the energy density of food. By energy density, we are referring to the amount of energy calories per gram of food. Why would anybody care about this? As it turns out, humans eat about 3-4 POUNDS of food every single day. And believe it or not, there are many studies that suggest that we eat this weight of food somewhat independent of how many calories are in the food. So if you are trying to lose weight, you want to eat food that weighs the most but contains the least amount of carbs and fat. When it comes to eating the highest weight of food at the lowest energy calories, you have three secret weapons:

1. PROTEIN
2. FIBER
3. WATER

For comparison 1lb of smoked salmon, 9 eggs, 1lb of potatoes, 1 lb of greek yogurt = 4lbs of food and about 1600 calories.

4 donuts withs icing & sprinkles are about 1600 calories and 0.8lbs

A medium sized bag of potato chips is about 1600 calories and 0.6lbs

Yes, you will be full FOR A VERY LONG TIME if you eat these four pounds of food— with 186 grams of protein—despite the fact that all this food only yields 1600 calories. Almost any reasonably active adult is going to lose weight on 1600 calories per day. If you choose to eat 1600 calories of potato chips, that is only a meager 10 ounces of chips (0.6 pounds), with only a paltry 15 total grams of protein. You are going to be STARVING in a few hours, despite the fact that you already ate your entire day’s allotment of calories if your goal is weight loss. Oh, and don’t forget the fact that if you are losing weight on a LOW PROTEIN diet, half the “weight” you lose will actually be LEAN MASS (muscle and bone)! Not good! In contrast, if you lose weight on a high protein diet, and you are reasonably active, a much higher percentage of your weight lost will be pure fat, instead of muscle. Many bodybuilders eat a lot of carbs, and this is something that a lot of low carb fans can’t really understand. But these high carb fitness competitors have two secret weapons. First of all, they keep fat intake quite low. As we discussed previously, you can get away with a lot more carbohydrates if you simultaneously reduce your fat intake. Secondly, they are usually very smart about WHICH carbohydrates they are eating. They will very frequently choose carbs that have the very highest weight for the lowest calories, by choosing foods with a ton of protein and fiber and water. This is why you might see a bodybuilder prioritizing oats, for example, over other grains. Or apples, over other fruit—apples have a fairly low energy density, thanks to fiber and water. Or carrots, or zucchini, or other low energy density fruit and grains and tubers. By choosing these foods, it is possible to engineer the very highest satiety at the very lowest energy intake. This will also keep protein and minerals as high as possible, and is basically just an extension of the P:E concept!

From Dr. Ted Naiman’s book P:E Diet - [ Ссылка ]

A Great Podcast with Dr. Ted Naiman - [ Ссылка ]

My Personal P:E Spreadsheet feel free to download or copy and make your own! - [ Ссылка ]

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