Why Volume Eating Works: The Secret to Staying Full While Losing Weight

If you’ve been on social media lately, you’ve probably heard about “volume eating” and how it can help with keeping calorie intake down. And while volume eating IS an incredible strategy for staying in a calorie deficit, it is also a game-changer in the world of healthy eating for so many more reasons!

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Today we’ll dive into what high volume foods are, which ones top the charts for keeping you full, and how you can use them to your advantage. Let’s get started!

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Everything You Need to Know…

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First off - what are high volume foods?

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High-volume foods are foods that are rich in water and/or fiber, meaning they take up a lot of physical space in our stomachs with relatively low calories. Think of fruits, veggies, whole grains, and legumes.

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On the other hand, low volume foods are foods like oil, butter, nuts, nut butter, candy, baked goods, high fat proteins such as bacon, and more. They do not take up much physical space relative to their caloric density.

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To be clear - lower volume foods are by no means bad and they have their place in every diet for nutritional and enjoyment purposes.

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High Volume Foods for Weight Loss

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For weight loss, high volume foods serve a key purpose - keeping us more full so we can be more adherent to staying in a calorie deficit. Obviously, foods that take up more space in our stomachs FEEL more filling, making us eat less. But on top of that, the fiber and water in these foods help stabilize blood sugar levels, reducing cravings for hours after a meal.

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Feeling full is key when trying to lose weight. In 1995, a study of 38 foods was conducted to determine which foods helped people stay full for longer. Though the study was limited in scope and would benefit from an update and expansion, the results were interesting. Here are some all-stars that rank high on the satiety scale:

• Potatoes: Surprisingly, potatoes came in first for satiety in the study. They get a bad rap but are actually super filling and packed with vitamins and water. All types of potatoes can be helpful to increase satiety. Try a loaded sweet potato with beans, cabbage, avocado, chicken and salsa.
• Eggs: High in protein and incredibly satisfying, making them a great start to your day.
• Oatmeal: A fiber-rich breakfast that keeps you full for hours.
• Fish: High in protein and omega-3 fatty acids, which are great for your heart.
• Greek Yogurt: Thick, creamy, and loaded with protein to keep hunger at bay.

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Other Benefits of High Volume Foods

• Packed with Nutrients: These foods are like a nutrient goldmine. Leafy greens, for example, are loaded with vitamins A, C, and K, plus minerals like iron and calcium.
• Digestive Superstars: Foods high in fiber (like fruits, veggies, and whole grains) keep your digestion running smoothly, helping prevent constipation and supporting a healthy gut.
• Hydration Helpers: Many high-volume foods, especially fruits and vegetables, are high in water content. Staying hydrated is crucial for energy levels, skin health, and basically every bodily function we have. Think watermelons, cucumber, and zucchini in the summer.
• Disease Fighters: A diet rich in fruits, veggies, and whole grains is linked to a lower risk of chronic diseases like heart disease, diabetes, and some cancers. Thanks, antioxidants!

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High Volume Foods: Practical Application

• Big, Colorful Salads: Load up on greens, non starchy veggies, beans, and lean proteins. Use vinegars, citrus, or greek yogurt based dressings to add flavor without loading up calories.
• Snack Smart: Keep cut-up fruits and veggies handy for quick, healthy snacks. Think carrot sticks, apple slices, and cucumber rounds.
• Veggie Boost: Add veggies wherever you can - to egg scrambles, sandwiches, smoothies, soups, stews, casseroles, and pasta dishes.
• Love Your Legumes: Beans, lentils, and chickpeas are great additions to your meals. They’re high in protein and fiber, making them super satisfying. Also, use lentil or chickpea pasta to increase satiety while incorporating pasta.

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High-volume foods are a fantastic way to stay full and satisfied while working towards your weight loss AND health goals. They’re nutrient-rich, help with digestion, keep you hydrated, and can reduce your risk of chronic diseases. So, start incorporating these foods into your meals and feel the difference!

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Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!

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References:

1. Buckland, N. J., et al. (2018). A Low Energy-Dense Diet in the Context of a Weight-Management Program Affects Appetite Control in Overweight and Obese Women. The Journal of Nutrition, 148(5), 798–806. https://doi.org/10.1093/jn/nxy041
2. Rolls, B. J., et al. (1998). Volume of food consumed affects satiety in men. The American Journal of Clinical Nutrition, 67(6), 1170–1177. https://doi.org/10.1093/ajcn/67.6.1170
3. Holt, S. H., et al. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.

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