What has happened in my experience, and as the author mentions, is that to keep yourself from feeling hungry all the time on a low-calorie diet you will automatically start eating low-calorie-density food.
The most obvious choice here are things with lots of mass that are readily available and suitable for snacking on. For me that's cherry tomatoes and carrots dipped in hummous.
While low in calories, these foods (vegetables) tend to have a high density of nutrients, so I believe what happens is you end up getting more or the same amount of nutrients for fewer overall calories.
I guess I'm just blown away by the 1300kcal figure maintained for a year.
I frequently consume that before lunch and my dinners are often that large on their own. I'm 5'7" and 150lbs. I do workout regularly, but even without the exercise, I don't see how I could stay -200kcal/day on my BMR without making a mess of my metabolism and supplementing vitamins.
I'm sure store-bought is made with lots of oil. When I make it at home it's mostly chickpeas with a little tahini, usually about 1tbsp per carton of beans.
If I'm eating it with carrots I'll get about eight servings from a bowl. So say 100g carrots is 40kcal, plus 240/8, equals 70kcal.
Right enough it about doubles the calories from the carrot, but it is a _lot_ tastier, and 70kcal isn't going to break your budget too hard if you're being careful generally.
The most obvious choice here are things with lots of mass that are readily available and suitable for snacking on. For me that's cherry tomatoes and carrots dipped in hummous.
While low in calories, these foods (vegetables) tend to have a high density of nutrients, so I believe what happens is you end up getting more or the same amount of nutrients for fewer overall calories.