You’re Full Of It! The Fullness Factor

Here’s the catch. A typical fast food value meal has the same amount of calories as 18 apples!!!

Today’s post is not about being full of it, but feeling full of it. By “it” of course I mean food! One of the easiest ways to lose weight is through proper selection. Don’t believe me? Well imagine yourself eating 18 apples in one sitting. Too tough? Okay well now imagine yourself eating a #5 value meal from your favorite fast food joint, which you’ll probably agree is a much easier task to accomplish. Here’s the catch. A typical fast food value meal has the same amount of calories as 18 apples!!! So read on to discover reasons to smile the next time someone says “you’re full of it.”

Don’t Be So Dense

To be full of it, you can’t be (energy) dense. Energy density is the amount of energy (calories) per unit of food. Combine that notion with the fact that most humans eat between three to five pounds of food per day, and you can see how energy density plays a huge role in weight loss. But just for funsies, let’s take a closer look. The following calories (kcal) per 4 pounds of food eaten:

Raw Veggies = 400 kcal

Raw Fruit = 1,000 kcal

Whole Grains/Legumes 1,600 kcal

Nuts/Seeds = 10,000 kcal

Lucky Charms, Pop Tarts, Cheese = 10,000 kcal.


Bottom Line, If we prioritize whole, nutrient-dense foods there isn’t much room left for the energy-dense, processed foods.

Hold Your Horses

Before you gallop off to the farmers market to buy all the raw veggies they have, I need to give you a bit of a reality check. Unfortunately, Caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make wonderful additions to your diet. Luckily for us, researchers have looked into this have come up with the “Fullness Factor” (FF). At the end of this email is a chart of foods and their fullness factor ratings. Here is a brief description to help you understand it. FF values fall within the range of 0 to 5. Foods with high FF’s are more likely to satisfy your hunger with fewer Calories. Foods with low FF’s are less likely to satisfy your hunger.

Compare this chart with other health and fitness horse… crap… and you will see a major difference. For instance, I am not a big fan of the Glycemic Index (GI) for weight loss. Research time and time again has shown that the GI has little to do with feeling full and dropping pounds. While we are on the subject, GI is not only highly variable between people, but an individual can have different responses to the same food depending on the time of day! Click *here* for a detailed summary. The Bottom Line is that the Glycemic index is garbage, and the Fullness Factor is the way to go 🙂

Taking Action

Here’s what to do next.

#1 – Be smart while shopping. If you’re in a rush, just remember to grab “real” food. Here’s a list of reasons why:

  • Real food regulates appetite—so you don’t overeat
  • Real food provides the best nutrition—so you can remain healthy for life
  • Real food has a sane amount of energy—so that you can’t accidentally overeat

#2 – Use the FF table at the bottom to plan your attack. This will guide you in preparing meals with appropriate portion sizes.

#3 – If you have enough time, you can plan out recipes at this website to see where your dishes land on the FF scale

As always, I’m interested in hearing your thoughts on this week’s subject. If you have any questions or tips related to the post, or suggestions for future topics, feel free to contact me any time. As always, I’m here to help. So if you need answers to your exercise program, nutrition plan, or wellness issues please don’t hesitate to ask!

Fullness Factor

Bean sprouts 4.6 Popcorn 2.9 Ice cream 1.8
Watermelon 4.5 Baked potato 2.5 White bread 1.8
Grapefruit 4.0 Lowfat yogurt 2.5 Raisins 1.6
Carrots 3.8 Banana 2.5 Snickers Bar 1.5
Oranges 3.5 Macaroni and cheese 2.5 Honey 1.4
Fish, broiled 3.4 Brown rice 2.3 Sugar (sucrose) 1.3
Chicken breast, roasted 3.3 Spaghetti 2.2 Glucose 1.3
Apples 3.3 White rice 2.1 Potato chips 1.2
Sirloin steak, broiled 3.2 Pizza 2.1 Butter 0.5
Oatmeal 3.0 Peanuts 2.0

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