How does the scoring work?
The Foods for Fat Loss calculator analysis foods based on their potential to create satiety in relation to their energy content. The calculaiton values foods from 0 to 100. Foods containing positive satiety factors and low energy densities will have a high score. This means these foods are beneficial for weight loss. Foods containing a high energy content and low satiety values will have a low score. This means the food is ineffective for weight loss.
Positive factors for satiety include Protein, Lower Glycaemic Index carbohydrates and Dietary Fibre. Negative factors include sugar, high GI carbohydrates and the foods energy density value.
Common Foods and where they Score
Vegetables contain moderate levels of fibre and low Glycaemic Index (GI) carbohydrates. Vegetables are also low in energy density for this reason they are the best choice for weight loss. Some vegetables such as potatoes contain more carbohydrates which are higher on the GI scale making them slightly less beneficial for weight loss
Fibrous Low GI carbohydrates - Rye breads, barley and oat cereals all score well on the foods for fat loss (FFL) scale. Some of these foods contain higher energy densities, this is why Rye Bread or Oats score around the 80 value. Foods such as mixed beans which combine protein with fibre and low GI carbohydrates score exceptionally well
Foods containing sugar tend to be absent of fibre and protein. As a result these foods score poorly on the FFL scale. Packaged biscuits, cakes, chocolates and sweets are the lowest scorers, providing little satiety benefits.
Fruits scores moderately high on the FFL scale. Fruit contains fibre as well as low GI carbohydrates and low energy densities. The sugar content in fruit though does mean fruits are recommended in moderation. Fruits containing fibre such as apples and pears score higher (positive for weight loss) then foods containing little fibre such as watermelon.
Lean meats score between 80 and 85 as they provide protein but contain relatively low energy densities. Meats generally contain a moderate amount of fat so beef minces, eggs and lunch meats typically score in the "eat moderately' category due to the added energy density of fat. Lean meats such as tuna, chicken breast or fat trimmed beef will score in the 'eat regularly' category