"Low-calorie density diet" is very simple to implement. For example, adding fruits and vegetables to rice can effectively reduce the overall calorie density of the meal. What to add depends on personal taste, such as carrots, lettuce, etc. Mushrooms can be added to pancakes; strawberries, apples, or bananas can be added to oatmeal porridge; some soybean paste can be added to salad dressing, and then dipped with carrot or celery sticks. In this way, you can feel full while reducing the calorie density.

1. Eat fruits instead of drinking or drinking less fruit juice: Eating the whole fruit makes you feel fuller than drinking fruit juice.

2. Drink skim milk instead of whole milk: Their protein content is the same, but drinking skim milk makes you feel full with protein instead of fat.

3. Drink clear soup instead of thick soup: Drinking some soup before meals can help you eat less, but do not drink stew soup containing meat.

4. Eat fresh fruits instead of dried fruits: Any food will have increased calories after removing moisture. In the case of the same calorie intake, the portion of fresh fruit is larger and more conducive to weight loss.

5. Eat fruits instead of biscuits: Even fat-free biscuits have higher calories than French fries! And because they have no moisture or fiber, they cannot give you a sense of fullness. It is better to eat a plate of strawberries with high water and fiber content.

6. Eat fruits instead of salads: Fruits have low calories, but if mixed with salad dressing and sugar, the advantage is lost. Most salad dressings contain a lot of fat, and even a few spoons added to a plate of fruit will increase the calorie count. It's better to just eat the fruit directly.

The disadvantage of a low-calorie density diet is that it may not be very filling, and you may feel hungry after two or three hours after a meal. But it's okay to have some snacks between meals, eat low-calorie snacks to satisfy your snack cravings without gaining weight, isn't it wonderful?