April 19, 2021

Benefits of High Volume Low Calorie Eating

Dieting is tough for many people and usually is tough to keep on track. A lot of problems people have when following a certain diet is the feeling of being hungry at the end of the day. A great way to counter that feeling is to consume high volume low calorie foods throughout the day and try and incorporate them into your diet. If we prioritize eating foods lower in calories, you’ll have less space in your stomach for higher calorie foods. This will help you feel fuller even though you ate the same amount of food calorie-wise. People seem to think that if you want to shed weight or fat you have to reduce the amount of food you eat. This isn’t always the case. For example, you could eat 1 Quarter Pounder from McDonald’s and still be hungry later or eat an entire plate of food, feel satisfied for hours and lose weight.  


Benefits of High Volume Low Cal eating

-Many volume foods often contain lots of water so you’ll have an easier time staying hydrated.

– High-volume protein sources are high in protein. More muscles and better body composition! 

– It makes eating low-calorie mentally easier. Seeing a big plate of food is mentally more satisfying and rewarding.

– Volume foods are nutrient-dense. You’ll be getting lots of vitamins & minerals which will help improve health, energy levels, performance, sleep, and etc.

Best Foods to Eat for this method

-Choose foods that are low-calorie, high in nutrients (vitamins & minerals), and will take up lots of space on your plate and in your belly.

-Volume foods tend to soak up lots of water or are filled with air. Water is heavy, expands your stomach, and air increases the size of the food. Both are calorie free so the more air or water the food has, the better.

-Foods higher in fiber are often more filling, bulkier, and lower in calorie. Choose foods that are high in fiber like vegetables, whole fruits, and root vegetables if you really want to pack your plate high.

-Lean sources of protein with very little fat are also great high-volume foods. As a bonus, protein is the most satiating macronutrient and has a high thermic effect which means that eating protein will satisfy your hunger better than eating carbs or fat will and protein takes more energy to metabolize. This increase in energy expenditure can help you better maintain an energy deficit to lose body fat.

Specific Foods

-Broccoli (34 cal)

-Cauliflower (25 cal)

-Brussel Sprouts (43 cal)

-Asparagus (20 cal)

-Leafy Greens like Spinach, Kale, Bok Choy, Arugula and Lettuces (generally from 15-50 cal)

-Artichokes (47 cal)

-Mushrooms (22 cal)

-Whole Green Beans “haricots verts” (31 cal)

-Strawberries (33 cal)

-Watermelon (30 cal)

-Melon (34 cal)

-Grapefruit (42 cal)

-Oranges (47 cal)

-Peach (39 cal)

-Blueberries (57 cal)

-Raspberries (53 cal)

-Blackberries (43 cal)





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