'Diet'... The word instills fear into the heart of many an individual.

Images of spinach soup and celery sticks and rabbit food come to mind.

Hunger pains, no energy, sore muscles, headaches...


WHY? Why put yourself through it? DIETS DON'T WORK... Please feel free to read my other blog posts to find out exactly why.


What if I told you that you could eat AS MUCH AS YOU WANTED and still melt that fat off, look better, feel better, have MORE energy....

Well that's exactly what I'm telling you!

What you need to do is be AWARE of the calorie density of what you're eating...


Calorie Density

An important consideration when thinking about volumes of food is calorie density... 

The traditional diet of Homo Sapiens (humans), was low energy sources such as tubers, low level vegetation, fruits and occassional wild animals.  

Typically pre modern man there would have been some seasonal higher energy dense foods such as nuts and seeds and wild animals, but these would have only been available on the whole for short periods of time.

Our body is designed to have a positive energy balance, to keep us alive. As such our brain rewards us when we eat calorie dense foods- to encourage us to do more of the same. Especially if the food was seasonal and not available all year round.

Lots of 'treat' foods


Now as you will know different foods have different amounts of calories- typically 'treat' foods have more calories per 100g.

Now have you ever thought why- I will explain? 

There are 4 calories (kcal) per gram of a protein 

There are 4 kcal per gram of a carbohydate 

There are 9 kcal per gram of a fat 

As you can see fat has a different energy density from protein and carbohydrate.

Now if you look at the packaging on100g of a food it will say XXX kcal.  If you see how many calories it is per 100g and divide that by 100 it translates to a scale of kcal/g (0-9 that will tell you how calorie dense it is).

E.g Pure fat (lard) is 900kcal per 100g or 9kcal/g

Chocolate has usually a high kcal per 100g, e.g 500kcal+ calories per 100g or 5-6kcal/g on the calorie density scale.

Humans are not designed to eat foods high in fat AND sugar. There is NOTHING in nature high in BOTH. You either had high (for nature) sugar foods like fruit and the vey occassional honeycomb OR high fat foods like meat and nuts.

We are not designed to eat anything over about  4 on our calorie density scale, e.g. chicken is 2.4kcal/g.

PS This is NOT an excuse to start calorie counting, as anyone who has read one or more of my blogs will know!


Just be aware that - when you are trying to lose weight and choosing what to have- try to eat things that have a LOWER Calorie density. They will be the types of food humans have evolved to eat and unlikely to elicit a reward from the brain to eat excessive amounts. PS- this doesn't mean you can't eat nice tasting foods! You simply won't be hounded by your brain to keep scoffing until you've eaten your daily calorie intake in about 20mins!



Think about those portion sizes- the less energy dense a food is- the more you can have of it. Also the more fibre a food has the more it will fill you up, again helping reduce over eating and helping your weight loss goals WITHOUT having to go hungry.

Eat AS MUCH AS YOU WANT so long as the foods have a lower calorie density- you will lose weight and never feel hungry, (not to mention the fact that the chances are these lower calorie dnse foods will also give your bodyv what it needs and provide much more energy)!

If you want to know EXACTLY what you should be eating to lose fat- and lots of it with 30 breakfast, 30 lunch and 30 dinner recipes that my clients use to lose 2 dress sizes in 8 weeks click here:


Stop dieting- start losing weight.