By Dietitian (APD) and Nutritionist Clare Keating
Losing weight can be a challenging journey, but it doesn’t have to be a miserable one.
One strategy that I use with my clients is volume eating, which involves eating larger portions of low-calorie, high-volume foods to feel fuller and satisfied without consuming too many calories. In this blog, we’ll explore the benefits of volume eating and how to incorporate it into your weight loss journey.
What is Volume Eating?
Volume eating is a nutrition strategy that focuses on consuming a higher volume of low-calorie foods to achieve satiety (aka fullness) and control hunger. The concept behind volume eating is that by eating more voluminous foods, you can fill up your stomach without consuming too many calories.
The Benefits of Volume Eating for Weight Loss
- You feel fuller for longer: By consuming more voluminous foods, you can feel fuller for longer periods of time. This can help you eat fewer calories overall and maintain a calorie deficit, which is essential for weight loss.
- You can eat more food: One of the biggest challenges when trying to lose weight is feeling deprived and hungry. Volume eating allows you to eat larger portions of food, which can help you feel satisfied and less restricted.
- It’s a sustainable approach: Unlike some fad diets that are unsustainable in the long run, volume eating is a sustainable approach that can be incorporated into your daily life.
- You can make it work with your favourite foods: Love spaghetti bolognese? You can use a volume eating approach to include all of your favourite foods whilst getting enough nutrients and losing weight e.g. this recipe
How to Incorporate Volume Eating into Your Diet
- Choose lower-calorie, high-volume foods: Fruits and vegetables, lean proteins, whole grains, and legumes are all great choices for volume eating. These foods are low in calories but high in fiber, which can help you feel fuller for longer. Plus they’re SO nutritious
- Increase your fibre intake: Fibre is an essential nutrient for weight loss because it slows down digestion and helps you feel full. Aim to consume at least 25-30 grams of fiber per day by incorporating high-fiber foods into your diet.
- Use smaller plates and bowls: Eating off of smaller plates and bowls can trick your brain into thinking you’re consuming more food than you actually are.
- Don’t be afraid to add bulk to your meals: Add volume to your meals by incorporating low-calorie, high-fiber ingredients like vegetables or legumes. For example, add a cup of chopped vegetables or some canned beans into your pasta sauce.
- Drink plenty of water: Drinking water before and during meals can help you feel fuller and avoid overeating.
In conclusion, volume eating is a simple and effective strategy for weight loss. By incorporating more low-calorie, high-volume foods into your diet, you can feel fuller, eat more food, and create a sustainable approach to weight loss. Give it a try and see how volume eating can work for you!
Need more individual advice? Book an appointment with a Dietitian today