Volume eating is a great strategy! It involves incorporating foods into your day that take up a lot of space on your plate and in your stomach, but don’t add too many calories.
So, what exactly are high-volume foods? We can start with fruits and veggies. They're naturally low in calories but high in water and fiber, which makes them super filling. But that’s not your only option.
Let's break down some ideas for high-volume, low-calorie foods you can work into your meals:
Air-popped popcorn
Non-fat Greek yogurt
Leafy greens like spinach or lettuce
Broccoli and cauliflower
Oatmeal
Watermelon
Cottage cheese
Potatoes
Carrots
Zucchini
Lean proteins like chicken breast, turkey, or fish
Soups
Legumes (lentils, chickpeas, etc.)
Most of these are fruits, veggies, or lean proteins because they're naturally low in calories but high in nutrients and volume. Foods like nuts, oils, or red meat aren't on the list because they pack more calories in smaller amounts.
Here are some quick meal ideas:
A big salad with lots of veggies and some chicken or beans for protein
Grilled chicken with roasted potatoes and a side salad
Greek yogurt topped with fresh berries
Zucchini noodles with chicken meatballs and tomato sauce
A bowl of veggie-packed soup with a protein like lentils or fish
And how about some snack ideas?
Air-popped popcorn
Cottage cheese with hot sauce on a rice cake
Watermelon slice
Spice it up with herbs and spices—adding flavor without extra calories keeps things interesting!
Volume eating can help you maintain a small calorie deficit while experiencing minimal or no hunger or cravings. However, it's crucial to remember that feeling full doesn't always equate to feeling satisfied. Balance is the key. We want to eat a variety of foods with a variety of calorie densities. We just need to experiment to find the right mix!
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