Volume eating can help increase satiety while simultaneously cutting calories. It involves eating high water- and fiber-content foods like leafy vegetables, tomatoes, berries, cottage cheese and more to fill you up and provide lasting satiation.
Have these high volume, low calorie foods on hand to reach your weight loss goals and feel satisfied. They include:
High Volume Low Calorie Foods
Leafy Greens
Leafy greens such as lettuce, spinach, kale and arugula are high volume low-calorie foods that make delicious salads and lettuce wraps.
These vegetables contain antioxidants such as lutein and zeaxanthin, vitamin C and folate – all important elements in helping prevent cancers. Cruciferous vegetables have even been proven to aid cancer prevention efforts.
Eat them raw or cooked! Add them to soups, casseroles, omelets, burritos or smoothies; or choose from various colors for variety in smoothies – they add great taste and nutrition!
Cauliflower
Cauliflower is an extremely versatile vegetable, capable of being transformed into anything from healthy rice substitute to pizza crust and soup. Thanks to its neutral flavor profile, cauliflower will absorb any seasoning or sauces served alongside it.
Roasting cauliflower brings out its buttery, nutty flavors for delicious weeknight dinners and potlucks – or even as part of holiday meals! Additionally, cauliflower adds nutritional and delicious value to salads.
Greek Yogurt
Yogurt is an incredible source of protein-packed ingredients that makes for an easy addition to both sweet and savory dishes, and has even been linked to higher levels of appetite-suppressing hormones.
Choose plain Greek or regular yogurt without added sugar – flavored varieties may contain up to seven teaspoons!
If you prefer thicker sauces or dips, labneh is an excellent solution: It’s basically Greek yogurt that has been heavily strained until its consistency resembles cream cheese.
Tomatoes
Although botanically classified as fruit, tomatoes (Solanum lycopersicum) are usually consumed and treated like vegetables due to their rich source of dietary fiber, potassium and vitamin C content.
Tomatoes are versatile ingredients, perfect for use in both summer salads and satisfying pizza sauces alike. Plus, tomatoes offer umami flavor which gives many dishes their distinctive savory richness.
Mushrooms
Mushrooms offer low calorie counts and are an abundant source of protein, vitamin C, selenium and potassium. Furthermore, mushrooms contain ergothioneine – an amino acid and antioxidant which may prevent or slow oxidative stress.
Mushrooms differ from plants by lacking chlorophyll and cannot photosynthesize; instead they “steal” nutrients from other plants through symbiosis, making them an excellent source of folate and vitamin D – one cup of cooked mushrooms provides 163 micrograms.
Eggs
Long vilified for their cholesterol content, eggs are actually packed with protein, vitamins and minerals – such as Vitamin D which supports bone health and Choline which supports brain health and pregnancy.
Eggs can be an ideal food to add volume to a weight loss diet, as they contain filling proteins at few calories while being very portable. Add them to salads, oatmeal or other meals for additional heft.
Berries
Berries are an ideal filler food, since they take up space in your stomach while providing both water and air (both of which are free of calories). Berries make an ideal snack, smoothie add-in, oatmeal topper or breakfast accompaniment.
Low volume foods consist of lean cuts of meat, cheeses, nuts and seeds, oils, sugar and processed foods such as chips, fries, cookies and ice cream. Although all whole foods play an integral part in an effective health diet plan, some may be better for your goals than others.
Cottage Cheese
Cottage cheese may have its critics, but it remains a nutritious dairy staple with low calories and saturated fat content – one cup contains just 81 calories and 1.5 g of fat!
Cream cheese is an easy and delicious way to boost your calcium, vitamin D and B vitamin intake. Switch out mayo for this healthier salad dressing option or make an elegant chive and herb cottage cheese dip using it instead.
Also try it on veggies or as an ingredient topping on sandwiches and burgers! It makes an excellent addition to savory meals like this cheesy mushroom spinach egg casserole dish!
How to Incorporate High Volume Low Calorie Foods Into Meals
Incorporating high volume low calorie foods into meals can be done in several ways. One way is to replace some nutrient-dense ingredients with leafy greens, such as swapping out half the rice in sushi for spinach or cucumber or using lettuce as a wrap instead of bread.
Another way is to bulk out the overall volume of meals by adding more fruits and vegetables, which are high-volume and low calorie due to their large amounts of fiber and water. This can help control appetite and support fat loss.
In addition, incorporating high-volume, low-calorie sources of protein, such as eggs, lean fish, and legumes, can also be effective for weight loss. The Nutritional Guidelines suggest that the ideal amount of protein for weight loss is 1.6 to 2.2 grams per kilogram, or .73 to 1 gram per pound.
Using low-calorie-density foods, such as water-rich fruits and vegetables, can also help reduce overall energy intake and promote sustainable weight maintenance.
Some tips for incorporating high volume low calorie foods into meals include trying to eat low-energy-density foods like salads or soups before the main course, using energy density as a guide for food choices, and including water-rich fruits and vegetables in meals.
How Do High Volume Low Calorie Foods Aid in Weight Loss
High volume low calorie foods aid in weight loss by promoting a feeling of fullness while consuming fewer calories.
These foods are high in water and fiber content, which allows one to consume a larger volume of food while keeping the calorie intake low.
Incorporating more high-volume foods into the diet can help control appetite and support fat loss. Studies have shown that eating soup may reduce hunger and increase fullness.
Additionally, consuming high-volume meals that are low in calories is a diet regimen that focuses on specific high-volume foods, which does not recommend completely eliminating any food or food group from the diet.
Protein is the most satiating macronutrient, so increasing the consumption of high-volume, low-calorie sources of protein is an effective strategy for weight loss.
