The process of losing weight is difficult. A weight-loss journey is filled with trials and errors. It takes time to figure out which way suits you, your lifestyle, and your body. What is helpful for one person may not be useful for another.
The number of weight-loss hacks that claim to help you shed pounds is endless. For example, With Keto, Jay shed 23 pounds! Jay’s diet worked for him, but for most people, fad diets and unsustainable approaches will only lead to frustration when they realise that FAD diets won’t work in the longer run.
The concept of volume eating is different. People who follow this diet lead a healthier lifestyle since it includes high-volume low-calorie foods. Let us understand it in detail.
Volume Eating: What is it?
It is a concept, strategy, or method of eating in which a large amount of food is consumed while consuming a low amount of calories. Volume eating allows you to prioritise high-volume foods to increase satiety and fullness without increasing calorie intake since different macronutrients provide different amounts of calories per gram.
The concept of volume eating is based on the following facts:
- It is not directly related to a food’s weight and the calories that it contains,
- A food’s calorie content depends on its macronutrient content,
- There are different amounts of calories per gram for other macronutrients (protein has four calories per gram, carbohydrates have four calories per gram, and fat has nine calories per gram).
Volume eating is when you consume high volume low-calorie foods in large quantities. These foods have several benefits, so let’s explore them.
The benefits of high-volume low-calorie foods on our lifestyle:
- Enhances fullness and satiety
You will feel full and satisfied if you eat nutrient-dense, high-volume whole foods. In addition to being rich in fibre and water, most high-volume foods, like fruits and vegetables, also help to keep you full since they fill your stomach.
- Increases food consumption
When you want your bowl or plate to appear full, and you eat with your eyes, volume eating is great. In addition to allowing you to consume larger portions (such as full bowls and plates), it also increases your fibre, vitamin, and mineral intake.
- It helps you to keep track of calories without counting them.
Regarding weight loss or reducing the calories you consume, volume eating can be a game-changer. There is a misconception that eating a full bowl or plate means more calories, but that’s not true. When eating leafy greens, vegetables, fresh fruits, and whole grains, you can eat in a large volume (i.e. massive portion size) with little impact on your total calorie intake.
- Improves nutrient density and fibre content
Most high-volume foods are fruits and vegetables, so volume eating is a simple yet highly effective approach to increasing your intake of nutrient-dense, high-fibre whole foods.
Take a look at some of the best high-volume low-calorie foods:
You can lose weight and live a healthier life by eating these high-volume low-calorie foods:
As its name implies, watermelon has a high water content, so it will keep you hydrated and satiated. Additionally, it is low in calories and rich in essential micronutrients such as vitamins A and C.
In addition to being high in volume, grapes are also low in calories. A cup of fruit can be a great choice if you want a snack to tide you over between meals.
3. Lean meat and fish
Lean meats, such as chicken, turkey, and low-fat cuts of red meat, are low in calories but high in protein. When choosing fish, lean ones such as cod, flounder, halibut or sole instead of those with higher calories such as salmon, sardines or mackerel.
4. Bran Flakes
Bran flakes are also full of dietary fibre, making them a filling cereal option. Those who love cereals can go for this option.
5. Beans and legumes
Protein and fibre are abundant in legumes, such as beans, lentils and peas, making them great options for keeping you satisfied.
You can lose weight easily and lead a healthier lifestyle by eating high-volume, low-calorie foods.