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In this this episode, Ryan and I talk about... Why food volume matters. Humans evolutionarily not adapted to higher density foods especially fat+ carb hyperpalatable hyper ED combinations. Humans are inaccurate in their judgments of how many kcals high ED food have (above 1.5 kcal/g). Children show a linear relationship between food preference and energy density. Over a five day period a spontaneous decrease or increase in kcals with ad-lib intake of low or high ED foods in childrenRCTs generally show better weight loss and weight maintenance and less hunger with lower energy density diets. Not the end all be all, but makes a lot of mechanistic sense especially for weight regain. Low ED pre-loads are a viable strategy to try while dieting. We also discuss confounders of food volume and how they matter in research, but not so much in real lifeNutrient Density/Diet QualityEating timeWater contentFiberSugarFatDoes this food volume adaptation potentially go hypothetically go both ways?!If you increase your food volume and do you now eat more high energy dense food?Food volume, food quality, and weight gainSkeleton of high quality meals of real food and then use higher ED foods to meet increased kcal needs.