This book introduces the principle of eating foods with a lower energy density. This is a principle of weight management which is just as important as the glycemic index. But whereas the glycemic index has thousands of books written about it, low energy density has but a few. The only ones that I can think of besides this book and my own are "Fit or Fat Target Diet" by Covert Bailey and its companion "Smart Eating" co-authored with Ronda Gates.

The Mayo Healthy Weight Food Pyramid orders food groups according to energy density. Lower energy density foods are towards the bottom of the pyramid while higher energy density foods are towards the top. The all stars of low energy density are non-starchy vegetables and low glycemic fruits which form the bottom level. Above them are grains and starchy vegetables. They are followed by protein foods such as beans, dairy and meats. Above the protein foods are the fats such as nuts, olives and avocados. On the top are indulgences which have added fat and sugar. A person needs to eat from all levels of the pyramid in order to acquire all of the nutrients our bodies require. Beyond that, if we are still hungry, we would be advised to eat more low energy density foods.

Low energy density foods have a higher water and/or fiber content. This gives them a large volume with few calories. There are only three ways to cut calories, (1) Eat fewer servings, (2) Eat smaller portions, or (3) Eat foods with a lower energy density. Only this last technique can be endured over time. A person can actually cut calories and eat a greater volume of food. By following this principle as well as eating low glycemic impact foods, I have been able to lose nearly 80 pounds and have sustained that loss for over five years.

Something more needs to be done to popularize this principle. There are over 3,000 books about the glycemic index and over 2,000 books about low carbohydrate dieting. There should be just as many books about low energy density, but the literature simply has not been forthcoming. Authors, Arise!

After I originally wrote this review, I discovered some additional books on Energy Density. they were written by Barbara Rolls who did some of the original research at Penn State. These books are "The Volumetrics Weight-Control Plan" and the "Volumetrics Eating Plan". Please see my review on these books.

I can't say enough good things about this book. I had tried everything. I was fairly successful on the Body for Life program, but it took too much time. All I did on that program was eat and workout. I have a life. I need time for my family, work, continuing education and other activities. When I saw my life suffering at the expense of my body, I had to compromise the Body for Life program. I then ballooned back up to being obese. My doctor tried to talk me into a gastric bypass because my weight was getting so bad. This book from the Mayo Clinic gave me a diet that was very easy and had a lot of great food. I haven't even been tempted to wander from this program at all. The variety of food has filled my food addiction while also taking the weight off of me. I have been continually losing weight and my doctor is not worried about me at all now. She even just filled out a physical report stating that I am in very good health.

If you want good food, good health and time for a real life, this is the only book for you.

I have found this book helpful for reworking my eating plans and just improving health. It is fairly comprehensive and I think it is probably the kind of material you would get if you went to a nutritionist. If you want to lose weight sensibly I would recommend it.