Why you should try volume eating for weight loss

 

Losing weight is a difficult road to take upon. You may have tried everything already, and still haven’t lost a pound. You have tried meal replacements, smoothies, salads, increased protein intake, calculating macros and calories, and you still feel hungry, there’s still no progress. Well, let us introduce you to a simple concept that you might have not tried yet. It will save you from cravings, and looking at half-empty plates, your new holy grail – volume eating.

What is volume eating?

 

Volume eating is a concept, strategy, or method of eating that allows for large consumption of food while minimizing calorie intake. Given that, gram per gram, different macronutrients provide a different number of calories, volume eating allows you to prioritize high-volume foods to help increase satiety and fullness without increasing calorie intake.

High volume foods are foods that are usually high in micronutrients such as fat and protein. These specific macronutrients have more volume, and usually have a higher fiber and water content, which will keep you fuller for longer. The most prime example of high volume foods are leafy greens, and vegetables. But don’t worry, those are not the only ones. Fruits such as berries, watermelon, and some good protein sources such as eggs, fish and oats are also on the list of high volume foods!

How does volume eating aid your weight loss?

 

Now that we went through the basics of this concept, lets explain how it can help you lose weight. Volume eating doesn’t just contain enough protein and volume to keep you full, but can also help you if you’re in a calorie deficit and trying to hit your MACROS, because they are also lower in calories! If eating more small meals during the day isn’t your thing, with volume eating, you’ll be able to eat big meals, be satisfied and even possibly avoid snacking. Incorporating high-volume food will increase the volume of food you consume, but not the calories!

Recommendations and tips

The best high-volume food to keep you satisfied and full

• •  Fat free cottage cheese

Cottage cheese is high in protein, and low in calories. Not to mention that it’s also super creamy and goes along with anything you have in your fridge. You can make savory and sweet combinations, such as cottage cheese and eggs, or cottage cheese with fruit and protein powder, to make it even more nutritious.

• • Canned tuna or salmon

Canned fish can be your go to! It’s easily accessible, and very easy to add in meals and upgrade them. They are an excellent source of vitamins, fat and protein and should always be on your grocery list.

• • Green saladsLeafy greens and mixed salads are big on volume and big on nutrients! They can be easily upgraded with protein and fat sources, and also with low volume foods to keep you satisfied for longer.

Bonus for those with a sweet tooth

• • Sugar free jello
    
    Jello is a perfect dessert for people with insulin resistance or people who are trying to watch their sugar intake. It has a lot of volume, and taste enough to keep your sugar cravings at bay.

• • Protein ice cream
    
    Protein ice cream is the perfect dessert to experiment with. If the store-bought ones are out of your reach, you can easily make it at home. Use your favorite protein powder, sugar free pudding and your choice of milk to make your own! You can experiment with different tastes, it will satisfy your cravings and keep you full.For more information and tips on nutrition and weight loss, check out our other blogs from the same category: Are Abs Made in the Kitchen? and 5 Tips for Eating Out When on a Diet.