Energy density is the amount of energy or particular amount of food. Low energy density foods high energy density foods. low-energy food than a high-energy food  .Basically, foods like fruits and vegetables fill us faster without the calories. Protein and carbohydrate have 4 calories per gram, fat has 9 calories . The fibers have between 1.5 and 2.5 and, of course, the water has 0.To maintain a diet, focus on fruits, vegetables, whole grains, dairy products and lean meats (foods that are high in fiber and water), and avoid processed products.
Do cardio. Exercising should be a regular activity during your day even after the week is over if you want to continue to lose 5kg in a week or maintain proper weight. Exercising also recharges your energy and increases your metabolism, and both help you to successfully complete your weight loss effort. Since exercise methods to lose 5kg in a week weight are subjective and depend on your health, make an appointment with your doctor to discuss the best exercise routine for your personal needs.
Cardio burns more fat than strength training, but both are needed tolose 5kg in a week the maximum weight. If running is not your thing, choose an easier activity such as swimming or the elliptical trainer.
Learn about High Intensity Interval Training, or HIIT. The National Institute of Health says HIIT consists of repeated exercises at high intensity for 30 seconds up to several minutes, separated by 1 to 5 minutes of recovery (little or no intensity exercise) “They also say that … such benefits, especially weight loss, are magnified with HIIT.”  So next time you get on this machine, turn it around quietly and you’re done in 15 minutes .
Many activities count for a cardio workout and you do not even realize it. Here are the calories burned in 30 minutes for each activity  :
- Aerobic dance – 342
- Boxing – 330
- The skipping rope – 286
- Tennis – 232
- Basketball – 282
- Swimming – 248
Start doing strength training. Those who do cardio and strength will burn more fat and gain more muscle If you are new to weight, have a friend help you or consult a trainer at your gym.
No time for the gym, huh? No problem ! Invest in dumbbells for your home. You can get a workout anytime and with no monthly fees
Do yoga. Let’s face it: 5 pounds in a week is a strict goal. You need to burn as many calories as possible. So why not do some yoga while listening to Homeland in background music?
Yoga burns 3 to 6 calories per minute  . After an hour watching TV, you lost between 180 and 360 calories.Yoga is not the most intense workout. However, it has been shown to lead to a conscious diet (which other exercises do not do) which, in turn, leads to greater lose 5kg in a week
Stay in motion. So you’ve been to the gym 5 times already this week and you can not do yoga anymore. What can you do lose 5kg in a week Take the bike to work. Take the stairs and go to the elevator. Take the few opportunities you have to burn calories and exercise.
Do these chores that you have postponed. You’d be surprised how much washing your car, cleaning the garden, and rearranging the furniture can cause you to sweat involuntarily