Do you struggle to stick to your diet plan because you always feel hungry and unsatisfied? This is one of the most common weight loss challenges. Cutting down on calories can make you feel hungry and increase cravings, thus doing more harm than good. But what if you could reduce your calorie intake while eating all you want? This is what volume eating is all about. Read on to find out the correct way to do volume eating and the top 12 low-calorie, high-volume foods that can satiate your hunger.
What Is Volume Eating?
Volume eating is a diet where you eat large portions of nutritious foods like fruits, non-starchy vegetables, whole grains, and lean proteins.
It is based on the Volumetrics diet created in 2000 by nutrition scientist Barbara Rolls.
One common struggle for most people trying to follow a diet plan is battling hunger.
Volume eating keeps you satiated and feeling full longer, thus preventing cravings and helping you stick to your weight loss plan.
Since volume eating promotes a nutrient-rich diet, it can also help keep you in shape.
Benefits Of Volume Eating
- Keeps cravings in check: One of the main problems for those who follow restrictive diet plans is feeling hungry, which leads to overeating and binge eating. Studies show that having large portions of low-calorie foods increases the sensation of fullness and keeps cravings in check.
- Promotes a nutrient-rich diet: Volume eating promotes the consumption of large portions of nutrient-dense foods high in minerals, vitamins, and fiber. Such a diet has many health benefits, including supporting the immune system, maintaining eye, skin, bone, muscle, and dental health, and safeguarding against certain diseases such as diabetes, hypertension, and cancer.
- Limits processed food: Eating in volume reduces cravings for processed foods. Foods high in salt, sugar, and fat can increase the risk of developing heart disease and obesity and have been linked to a higher mortality rate.
Does Volume Eating Actually Work For Weight Loss?
If you are trying to lose weight, volume eating can help you manage calories without counting them.
Volume eating lets you eat a satisfying amount of food without consuming excess calories.
It also helps you obtain all the required nutrients from your diet, such as fiber, protein, vitamins, and minerals.
When you feel full for longer and have a nutritious diet, you are less likely to give in to cravings and reach for junk food.
Thus, volume eating aids in weight loss by:
- Letting you eat without having to count calories.
- Keeping you satiated and reducing cravings.
The key here is to include a variety of foods, not just those that are low in calories.
12 Low-calorie High-volume Foods To Include In Your Diet
Oats
Oats can be a great addition to your daily diet. They are low in calories and high in fiber and protein and keep you feeling full for longer. Old-fashioned rolled oats showed better appetite control over four hours than ready-to-eat breakfast cereals.
Greek Yogurt
Being high in protein, greek yogurt makes for a great addition to your diet. One cup of non-fat Greek yogurt provides 150 calories and 25 grams of protein. One study showed that women who snacked on Greek yogurt experienced much less hunger and felt satiated longer than those who snacked on crackers and chocolate.
Berries
Strawberries, blueberries, and raspberries are high in vitamins, minerals, and antioxidants. Berries also contain a dietary fiber called pectin, which slows stomach emptying and promotes feelings of fullness.
Eggs
Eggs are rich in vital nutrients and low in calories. A large egg can provide 6 grams of protein, vitamins and minerals, and 72 calories. Consuming eggs can reduce the levels of ghrelin, the hormone responsible for hunger, in the body. Eating eggs for breakfast can help you feel full for longer.
Popcorn
Popcorn is a fiber-rich food that can stabilize blood sugar. It keeps you feeling full longer and is an excellent alternative to potato chips. Air-popped popcorn is the healthiest variant since other varieties might have added fat and sugar.
Chia Seeds
A 1-ounce serving of chia seeds has 4.7 grams of protein, 9.8 grams of fiber, and 138 calories. They have a unique soluble fiber that swells in your stomach and keeps you satiated longer. Incorporating them into your diet can help curb appetite.
Cottage Cheese
Cottage cheese is rich in protein and can be incorporated into various meals. One cup of cottage cheese has 163 calories and 28 grams of protein.
Potatoes
With a reputation for being unhealthy and causing a spike in blood sugar, potatoes have been kept out of meals for a long time. But the reality is that they are rich in fiber and can keep you full for longer. One medium-sized potato contains 4 grams of protein and fiber and 161 calories.
Lean Meats
Lean meats like chicken, turkey, and low-fat cuts of red meat are high in protein and low in calories.
Fish
Fish is rich in omega-3 fatty acids, which keep your heart healthy. They are also rich in protein, low in calories, and reduce the body's ghrelin levels. A study showed that fish protein keeps you feeling full longer when compared to beef and chicken.
Watermelon
With 92% water content, watermelons are a great low-calorie food choice. They are also rich in fiber, promoting fullness. Additionally, watermelons are a great source of antioxidants and vitamin C.
Soups
Soup can be incredibly filling, depending on the brand or type of soup you are cooking. Opt for broth-based soups instead of creamy soups to cut down on calories and maximize fullness.
What Low-calorie High-volume Foods Are Best For Weight Loss?
Here are some more high-volume foods that are low in calories and are best for weight loss:
- Shrimp
- Lettuce
- Radish
- Black Beans
- Asparagus
- Clementine
Are There Any Downsides To Eating Low-calorie High-volume Foods?
Volume eating, when done incorrectly, can end up harming your body.
- Can lead to including and excluding certain foods from your diet simply based on calories
- May cause a deficiency of fats in the body, which are essential for absorbing fat-soluble vitamins and hormones and for normal cell and nerve function.
- Can cause bloating and digestive problems if too much fiber is consumed
- May lead to eating disorders if the focus is solely on eating less and losing weight
It is best to consult a nutritionist or doctor before starting any diet.
Low-calorie High-volume Meal Ideas
Here are some low-calorie, high-volume meal ideas:
- Berries and Greek Yogurt: A bowl of low-fat Greek yogurt mixed with any berries, such as raspberries, strawberries, blackberries, or blueberries, can serve as a great breakfast or snack meal. It is low in calories and helps you get fiber and antioxidants.
- Vegetable omelet: Eggs are already high in proteins. Adding fat-free cottage cheese and vegetables like bell peppers and mushrooms can make them even more nutritious.
- Stir-fried vegetables: To make a nutritious, low-calorie meal, stir-fry various vegetables, such as bean sprouts, peppers, and bok choy. Pair them with chicken, tofu, or mushrooms for a protein source and wholegrain rice or noodles for fiber.
Frequently Asked Questions
How To Eat 500 Calories A Day And Feel Full?
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD).
It is meant for people who are suffering from extreme cases of obesity and have been unable to lose weight despite trying other diet plans.
A 500-calorie diet requires drastically reducing your calorie intake, which can be dangerous without supervision.
While it is best to try under medical supervision, here is a list of foods you can have to feel full even after eating just 500 calories every day:
- Low-fat plain yogurt
- Steamed or raw vegetables
- Fish
- Eggs
- Lean meat
- Tofu and Tempeh
- Popcorn
What Is The Best Snack For Weight Loss?
Here are some snack ideas that are l low in calories and will help in weight loss:
- Mixed nuts
- Apple slices with peanut butter
- Celery sticks with cream cheese
- Dark chocolate
- Cucumber with hummus
What Foods Fill You Up Without Weight Gain?
Foods that are sources of protein and fiber fill you up without weight gain.
Whole grain rice and bread, fruits, vegetables, and lean meat are low in calories and keep you feeling full for longer.
What Are Some Vegetarian Low-calorie High-volume Foods?
- Leafy greens, such as kale, spinach, arugula, and romaine lettuce, are great additions to stir-fries, salads, and sandwiches.
- Cauliflower is low in calories and has a mild flavor, which means it can be added to many dishes without affecting the overall taste. You can substitute potatoes with cauliflower or add them to your smoothies.
- Legumes like chickpeas, beans, and lentils are high in protein and fiber and keep you feeling full longer. You can make salads with them or a healthy burger patty with them.
- Zucchini is a summer vegetable that can be incorporated into meals in different ways. You can grate it into pancake batter, use a spiralizer to turn it into noodles or toss it in pesto for a healthy salad.
- Cucumbers are versatile and low-calorie due to their high water content. You can make cucumber salads, dip them with yogurt, or stuff them into bell peppers with quinoa and feta cheese.
Summary: Low-calorie, High-volume Foods
Low-calorie, high-volume foods keep you feeling full for longer without increasing calorie intake.
Over time, eating a high-volume diet can help you lose weight without eating less.
Some high-volume foods include fruits, vegetables, legumes, wholegrain bread and rice, eggs, and lean meat.
When done with a focus on balanced nutrition, volume eating can reduce cravings and aid in weight loss.
However, when you include or exclude foods from your diet simply based on calories, it could lead to a deficicny of essential fats in the body.
An excess of fiber, typical for most foods that keep you full longer, can lead to digestive problems.
If you want to try volume eating, consult a nutritionist or your healthcare provider for optimum results.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054218
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(24)00063-4/fulltext
