**5.1 Daily intake patterns that can help to lower dietary energy density**

**Breakfast**: The pattern of food consumption over a day as either meals or snacks could affect weight management. Epidemiological studies have also found breakfast consumption to be associated with lower body weights and lower daily energy

density. If individuals consume breakfast daily, including higher amounts of protein and fiber during breakfast may help increase satiety, decrease energy intake, and lower dietary energy density.

**Snacking**: Snacks are often refers to processed, high-calorie items like chips and cookies. Snacking refers to the consumption of foods and beverages between regular meals, regardless of whether the food is healthy [32]. Many a times people consume snacks when appetizing food is available; even though they are not hungry. Snacking in the absence of hunger leads to the consumption of fat, sugar, and sodium-rich foods [33]. Unnecessary snacking promotes "weight gain and poor nutrition" [33].

If snacks should be consumed, it should be chosen wisely; high energy-dense snacks, nutrient-poor snacks (such as chips, cookies, confectionary) may be associated with high BMI should be limited [32]. However, lower – energy dense snacks (such as fruit and vegetable) which enhance satiety and improves diet quality should be consumed in large amount.

#### **5.2 Manage fat to lower energy density and moderate energy intake**

Evidence from multiple clinical trials shows that both low- and moderate-fat diets combined with an energy restriction can be used to achieve weight loss. High-fat foods are energy dense, low-fat diet is therefore recommended for weight loss. Also, there is need for moderation of portion size to stay within recommended energy intakes. Methods for moderating fat intake include switching to lower-fat alternatives such as grilled chicken instead of fried chicken or low-fat Greek yogurt instead of sour cream. Also, the amount of solid fats, which contain saturated and trans fat should decrease, and to substitute with oils containing polyunsaturated and monounsaturated fats to improve diet quality and overall health.

#### **5.3 Add more protein and fiber to meals**

Protein and fiber have been suggested to promote satiety or feelings of fullness. The most satiating macronutrient is protein, incorporating more protein in the diet may increase satiety and decrease daily energy intake. Patients should be encouraged to incorporate recommended amounts of lean protein sources such as grilled chicken breast, legumes, or low-fat dairy to create satisfying low-energy-dense meals. Dietary fiber is thought to promote feelings of fullness by increasing chewing time, promoting stomach expansion, and decreasing absorption efficiency. Studies show that increasing fiber at meals can lead to decreased energy intake and increased ratings of fullness. Also, diets containing higher amounts of fiber are associated with lower body weights and reduced disease risks.

### **6. Conclusion**

Dietary fat induces overconsumption and weight gain through its low satiety properties and high caloric density. Obese and post-obese subjects do not appear to adapt to dietary fat, and therefore fat storage is increased. Both total fat and individual fatty acids have to be considered when reaching conclusions about dietary fat and obesity. The optimal diet for prevention of weight gain, obesity, metabolic syndrome, and type 2 diabetes is fat-reduced, fiber-rich and high in low-energy density carbohydrates (fruit, vegetables, and whole grain products).

*Diet and Obesity DOI: http://dx.doi.org/10.5772/intechopen.98326*
