It may sound too good to be true, but it’s not. You’ll get more bang for your dieting buck if you fill up on low energy-density foods, such as non-starchy vegetables, nonfat milk and soup broths. That means you get bigger portions with less calories. A study conducted by Dr. Barbara Rolls and her team at Penn State University, found that women who consumed a diet based on low-calorie-density foods lost more weight than women on a traditional low-fat diet. That’s good news for veteran dieters who often find themselves feeling hungry and deprived when trying to shed those extra pounds. Rolls is the author of the Volumetrics Eating Plan and has long touted the virtues of filling up on fiber- and water-rich fruits and vegetables. That’s because they are largely low energy-density foods that are higher in water. They’re also chock full of fiber, which adds volume and leaves you feeling satiated for longer periods of time. Many of the foods on the Volumetrics Eating Plan are made up of 80 to 95 percent water, and the volume of the foods takes away the hunger in ways that a glass of water won’t. Examples of low energy-density foods include beef broth, broccoli, strawberries, whole-wheat bread, oranges, sweet potatoes, blueberries and more. If you’re looking to reduce your calorie count at meals, try starting off with a big bowl of broth-based soup or a hearty salad. Load up soups or salads with plenty of produce. This will prevent you from overeating and indulging high-energy density foods, which are small portions with more calories, such as bacon, butter, sirloin steak, apple pie, sour cream and more. The bottom line – fill yourself up, not out.