When trying to lose weight Volume Eating is one of the best ways to feel satisfied !
When cutting down on your daily caloric intake, there are two types of eaters.
A.) Those who simply cut down on the amount of food they eat, finding satisfaction in smaller amounts of calorie dense food.
B.) Those who only find satisfaction in larger quantities of food.
For example: For 200 calories, type A could choose to eat two tablespoons of peanut butter. Type B on the other hand, would not like this choice. They might prefer one cup of non-fat yogurt topped with 1/2 cup of strawberries, and two tablespoons of powdered peanut butter. Both are eating 200 calories worth of food, type B is just getting significantly more in terms of quantity.
I am Type B 100%! I like nut butters just as much as the next, but I get much more satisfaction from the feeling of a full belly. Because my stomach feels physically stuffed I don’t have the urge to snack as much. This makes it easier for me to stick to my calorie goals.
If your tired of feeling ravenous while trying to cut down or maintain your caloric intake, giving Type B’s volume style eating a try may be your answer. It’s a great way to eat more and still lose weight and keep it off.
What is Volume Eating
Volume eating is simply eating foods that physically have a lot of volume (or size) to them but are low in calories. These foods are considered low density foods. They have a lot of water content and mostly consist of non starchy fruits and vegetables.
Very Low Density Foods
How do I incorporate Volume Eating
If your like me and like eating the most amount of food for your allotted calorie intake, low density foods like the ones on the list above, are your friends! Filling your plate, or mixing them into your dishes gives you the most bang for your calorie buck. In addition to utilizing vegetables, other ways to get more volume out of your meals are:
Using low-fat protein sources.
Don’t drink your calories.
This results in more room for food.
Use cooking substitutions.
There is generally a way to make almost any recipe lower calorie, the result being you can eat more of it. It just takes a little creativity and ingredient swaps. Some examples are Fat-free or low-fat products in place of full fat ones, Almond milk instead of regular milk, sugar substitutes for sugar, and applesauce for oil. My Healthy Tres Leeches Cake is a great example. With some ingredient swaps the of calories are drastically cut and in return you get to eat massive amounts of cake!
Choose foods that have air in them and take a while to eat.
Popcorn is a great example. Once popped it’s full of air, making for voluminous portions. Another trick is to have food that takes longer to eat. For example, instead of making one or two large pancakes make a bunch of smaller ones. This gives you the feeling of having more. Or have pistachios in the shell, the process of removing the casing prolongs the experience so you aren’t as apt to toss a handful in your mouth.
High volume carb sources
There are lots of low-calorie bread and bagel options available that allow you to either save calories or double up on portion size. For example, rather than using a normal flour tortilla, coming in anywhere from 100-200 calories, you could use a high fiber tortilla. They’re between 50-60 calories per wrap and are the same size as the normal ones. My absolute favorite are extreme wellness high fiber tortillas. The result is getting to eat two tortillas for the calorie price of one. Or you can make your own out of just egg whites, like I did in my Carrot Cake Egg Crepes.
These are seriously the best tortillas I have had. If you haven’t tried them I highly recommend you do. The texture is what sets them apart from all the others. They are super soft and large!
A few volume eating tricks:
To pump up your bowl of oatmeal
Add in 2 egg whites and 200 grams of zucchini. For seventy calories this easily doubles or triples your serving size! Good luck fitting all that in your normal cereal bowl!
Mash Potato mountain
Replace 50% of the potato with mashed cauliflower or celeriac. To make them creamy use almond milk and light butter. These changes can cut calories in half.
Pasta Craving Crusher
Go ahead and make yourself some noodles, but add in a bunch of veggies and lean meat. This bulks up your pasta serving making you feel full and prevents you from overeating more pasta. Or skip the pasta all together, instead break out your spirilizer for the infamous zoodles or use spaghetti squash.
A 200 calorie serving of pasta
A 200 calorie serving of veggie noodles
Look at all that veggie goodness. If you haven’t tried spirilizing veggies yet, what are you waiting for? Its easy, fun, and a volume eaters dream come true. This is the spirilizer I have. I have gone through two of them. The handle ended up breaking after a few months on the first one, but I think I was mistreating the poor thing. I have had my second one for a few years now without any issue and I use it a lot.
Are you a volume eater?
Do you have a favorite volume food?
Veggie noodles, love them or hate them?
What are some of your volume eating tricks?
For more healthy eating tips check out these posts: