Whether you’re trying to lose a few unwanted pounds or maintain your weight, high-volume eating is one of the best ways to do so – without feeling like you’re actually dieting. Eating in high volume means that you can consume more food, for fewer calories, but the trick is to eat the right type of foods.
Eating this way removes the scarcity mindset from trying to lose or maintain your weight. It means you can fill your plate with high-volume foods that are not only good for you but leave you feeling satiated. And yes, the weight will still come off!
Here are some of the best high-volume, low-calorie foods to consume.
How Does High-Volume Eating Work?
If eating more to help you lose weight sounds counter-productive, it’s time for a quick education on how losing weight works. Your body sheds pounds by being in a calorie deficit. This means you’re eating fewer calories than your body is burning on a daily basis.
It is possible to be in a calorie deficit when eating high-volume foods. You just have to eat the right foods, as mentioned. Volume eating helps you lose weight because you’re consuming fewer calories, but greater amounts of food, which leaves you feeling satisfied.
Here’s an outline of why it works:
- Satiety – consuming high-volume foods is a good way to keep you full because they contain a lot of fiber and water, reducing instances of uncontrolled hunger and binge eating
- Low calorie – these types of foods have fewer calories, so this is the main reason you can eat a higher volume of them. You can stick to your caloric needs by eating higher-volume foods
- It promotes mindful eating – eating this way encourages you to listen to your body when eating, acknowledging your fullness and hunger cues
- Nutrient-density – higher volume foods are usually packed with essential vitamins, minerals, and antioxidants that help you meet your nutritional needs (even in a calorie deficit)
It goes without saying that high-volume eating is all about balance, too. It’s important to still include more calorie-dense, lower-volume foods in your diet such as natural fats, protein, and carbohydrates. However, if you’re committed to eating lower-carb meals, get this gourmet low-carb dinner delivered directly to your door!
Good Examples of High-Volume, Low Calorie Foods
If you’re interested in including a few high-volume foods in your diet, here are some of the best options:
Zucchini
At only 20 calories per cup of grated zucchini, this is a great low-calorie food option to include in your meals. You can use zucchini as a substitute for pasta, you can bake with it, and even create various breakfast options such as pancakes, hashbrowns, and more.
Watermelon
This delicious fruit packs a punch when it comes to water content and several essential vitamins and minerals. It’s very low in calories and makes for a brilliant snack or dessert option.
Broth-Based Soups
This includes broths such as bone broth, chicken broth, or vegetable stocks. As opposed to creamy soups, broths are super filling but low in calories, ideal for a lunch or dinner option.
Greek Yogurt
If you’re looking for a low-calorie food option that offers a good amount of protein, Greek yogurt is your go-to. Serve plain Greek yogurt with a drizzle of honey and some watermelon as an after-dinner snack.
Strawberries
This is a brilliant low-calorie, high-volume food if you have a sweet tooth. Not only this, but they’re super-charged with vitamins and antioxidants.
Get in the Best Shape of Your Life
These high-volume, low-calorie foods are a great way to ramp up the satiety of your meals, while still being able to lose weight. If you’re looking to get into the best shape of your life, explore the rest of this for more!
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