When it comes to weight loss, one of the biggest challenges is managing hunger and staying full. Many diets fail because people end up feeling deprived and hungry, leading them to overeat and regain the lost weight. This is where volume eating comes in—a weight management strategy that focuses on consuming large portions of low-calorie, high-fiber foods to promote satiety and reduce overall calorie intake. By eating more of these nutritious, filling foods, you can stay full longer without risking weight gain. This approach allows you to enjoy satisfying meals that keep hunger at bay, making it easier to stick to your weight loss goals.
“Volume eating emphasizes foods that are rich in water and fiber, which help you feel full and satisfied without adding a lot of calories,” explains dietitian Krutika Nanavati. She highlighted nine excellent options for volume eating, along with their benefits and meal suggestions, to help you stay full and satisfied while managing your weight.
1. Leafy Greens
Eat those greens! Leafy greens are some of the best superfoods for weight loss—and your overall health. "Leafy greens are packed with fiber and water, helping you feel full for longer," Nanavati points out. Rich in essential vitamins and minerals, they add bulk to your meals without adding many calories. Nanavati recommends adding generous portions to salads, stir-fries, soups, or omelets, or blending them into healthy smoothies for a nutrient boost.
2. Non-Starchy Vegetables
Non-starchy vegetables like cauliflower, broccoli, and zucchini are low in calories and carbs but high in fiber and water, which promotes satiety, Nanavati tells us. They are also an excellent source of vitamins and minerals, making them an excellent choice for your health. Roast, steam, or grill them for a side dish, use them as a base for low-carb pasta alternatives like "zoodles" (spiralized zucchini), or add them to stir-fries, soups, and stews to increase volume without significantly increasing calories.
3. Berries
There are so many fantastic benefits to eating berries like blueberries and strawberries on a regular basis! "Berries are naturally sweet and low in calories, satisfying cravings without added sugar," Nanavati raves. They are also an excellent source of antioxidants and fiber. Enjoy them fresh as a snack, add them to yogurt, oatmeal, or cereal for breakfast, use them in smoothies, or top salads for a burst of flavor.
4. Broth-Based Soups
Soups aren't only a great way to warm you from the inside out; they're also great for your health. Broth-based soups are filling and hydrating due to their high-water content, and broth provides electrolytes for overall health, Nanavati explains. Enjoy a light lunch or dinner with these soups, adding lean protein sources like chicken breast or lentils for increased satiety. Customize with vegetables and herbs for extra flavor and nutrients. Check out some of our favorite soup recipes!
5. Shirataki Noodles
Craving noodles without the health risks? Try these. Nanavati points out that they are "almost zero calories and carbs, offering bulk without adding significant calories." Substitute them for traditional noodles in stir-fries, pad thai, or lo mein dishes. Note that shirataki noodles can have slightly different textures, so consider incorporating them gradually.
6. Lean Protein Sources
Protein is an undeniably essential part of any healthy diet. "Protein promotes satiety and helps manage hunger hormones," Nanavati notes. Lean protein sources provide essential amino acids for overall health and weight loss. Bake, grill, or poach lean protein sources for main courses, or include beans in salads, soups, and chili for a vegetarian protein option.
7. Popcorn (Air-Popped)
When snack time rolls around, make popcorn your go-to option for weight loss. This crunchy, salty, tasty, munch-worthy snack is high in fiber, keeping you feeling full for longer, and low in calories when air-popped. You can even season it with herbs and spices, or add a drizzle of olive oil for healthy fats. The possibilities are endless! Just avoid microwavable options, as these can do more harm than good.
8. Whole Fruits (Apples, Pears, Grapefruit)
Got a sweet tooth? Reach for fruit! "Whole fruits provide natural sweetness and fiber for satiety, offering essential vitamins and minerals," Nanavati tells us. Enjoy them as a mid-morning or afternoon snack, pair them with a small serving of nut butter for added health benefits like protein and healthy fats, or include them in salads for a touch of sweetness.
9. Cottage Cheese
Cottage cheese is very trendy in the health world right now—and for good reason! "Cottage cheese is an excellent source of protein for satiety and contains calcium and other essential nutrients," Nanavati highlights. Enjoy it as a post-workout snack or light breakfast, mix it with chopped fruits and nuts for added flavor and texture, or use it as a base for dips or spreads. Yum!
Bottom line
Remember, portion control is still essential; while these foods are low in calories, overconsumption can lead to weight gain. Balance is key for a well-rounded diet, so include a variety of low-calorie, high-fiber foods across different food groups. For personalized meal plans and guidance on incorporating volume eating into your dietary needs, consider consulting a registered dietitian.
