In the quest for effective weight management, many individuals seek strategies that balance hunger satisfaction with calorie control. This has led to the rise in popularity of high-volume, low-calorie foods. Let's delve into the world of volume eating, exploring its principles, benefits, and practical applications for achieving weight loss and promoting overall well-being.
Understanding Volume Eating
Volume eating is a dietary approach that prioritizes the quantity of food consumed over strict calorie restriction. It revolves around selecting foods that offer a large portion size relative to their calorie content. These foods typically have a low energy density, meaning they contain fewer calories per gram. The goal is to fill up without consuming a lot of calories, leading to increased satiety and reduced overall calorie intake.
What Does High-Volume, Low-Calorie Mean?
High-volume, low-calorie foods are exactly what they sound like - foods that provide a large portion size relative to their calorie content. In other words, these foods can fill you up without consuming a lot of calories. This is often achieved through a combination of factors such as high water, fiber, or air content, as well as low fat content.
How Volume Eating Works
High volume, low calorie foods take up more space in your stomach and increase satiety, or a feeling of fullness. Filling up on these types of foods can lead to eating less calories overall.
The energy density, or calorie density, of a food is based on its macronutrient content and balance. Foods high in fat and/or more concentrated in sugar are considered “low-volume foods”, given that fat contains more than double the number of calories per gram compared to protein and carbohydrates, while foods high in fiber and/or water content are considered “high-volume foods”, given that both fiber and water provide little to no calories per gram.
Read also: High-Fiber Diet for Better Health
Volume eating involves eating a high volume of low calorie, nutrient-dense foods. Eating this way may help people increase feelings of fullness while reducing their caloric intake. This could help with weight loss or maintaining a moderate weight.
Benefits of Volume Eating
High-volume, low-calorie foods can be beneficial for weight loss and/or weight management. This is because of their ability to fill you up with fewer calories. By incorporating these foods into your eating plan, you can increase the overall volume of your meals, which can help stave off hunger and prevent overeating. Additionally, many high-volume foods are nutrient-dense, meaning they are packed with essential vitamins, minerals, and other nutrients that are important for overall health.
Volume eating has several potential health benefits.
Weight Loss and Management
Research suggests that volume eating may help some people lose weight. A 2018 study found that people with overweight or obesity were able to lose significant weight and fat mass by following a low-energy-dense diet. The researchers associated the eating approach with greater motivation, satisfaction, and ease than a standard weight loss plan.
Researchers believe volume eating may help reduce the hunger hormone, ghrelin, and limit the effect of certain psychological changes. This may help people avoid weight regain following initial weight loss. However, further research is necessary to understand this theory fully.
Read also: Supporting Detoxification
Volume eating is a great way to consume nutrient-dense foods and support weight loss. Since high-volume foods have a high water and high fiber content, they are lower in calories and are more satiating than low-volume foods. Consuming high-volume, low-calorie foods is a strategy to cut calories and create a calorie deficit while remaining satisfied.
Reducing calories allows your body to go into your fat stores and burn fat for energy. So, if you’re doing this, you’ll likely end up losing weight.
Increased Satiety and Fullness
Focusing on nutrient-dense, high-volume whole foods helps to keep you full and satisfied. Since most high-volume foods, such as fruits and vegetables, are rich sources of fiber and water, they help to keep you full since they, quite literally, help to keep your stomach fuller. In fact, high-volume low-calorie foods, such as oranges, apples, and popcorn, have been shown to be some of the most filling foods.
High volume foods take up more space in your stomach and increase satiety, or a feeling of fullness. Filling up on these types of foods can lead to eating less calories overall.
If you are someone who “eats with your eyes” and wants your bowl or plate to look full, volume eating is a great tool for you. Not only does it allow for larger portions (i.e. full bowls and plates), but it also helps to increase your intake of fiber, vitamins, and minerals at the same time.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Eating is visual. If we eat what appears to be a large quantity - or volume - of food, our brains say, ‘Thank you for feeding me. A large volume of food tells your brain that you’re safe from starvation, which can help turn off signals for hunger.
Sustainability
People who follow diets that rely on eating small portions or avoiding food groups may experience increased cravings for high fat foods. A person may find it difficult to maintain diets that increase cravings and hunger, and feeling hungry can lead to overeating and weight gain.
Research from 2018 suggests that volume eating low calorie foods increases sensations of fullness. People may find volume eating easier and more pleasurable than other diets, as feeling full and satisfied could reduce hunger and food cravings. This may make volume eating a more sustainable long-term dietary approach than diets relying on portion control.
Promotes Nutrient-Rich Diet
Diets rich in whole foods contribute to:
- supporting the immune system
- helping people live longer
- maintaining skin, eye, and teeth health
- lowering the risk of certain health conditions, such as type 2 diabetes, some cancers, and heart disease
- helping the digestive system function
- supporting bone and muscle health
Limits Processed Foods
Volume eating naturally limits processed foods, which are associated with:
- a higher risk of heart disease
- a higher mortality rate
- a higher risk of certain cancers, including breast cancer
Manage Calories without Counting Calories
Volume eating is a great way to support and manage calorie intake without tracking calories. Although having a full bowl or plate is often construed as a bad thing - more volume must mean more calories - that’s not the case. By focusing on leafy greens, vegetables, fresh fruits, and whole grains you can eat in a high volume (i.e. massive portion size) with little impact on the total number of calories you are consuming.
Other benefits
Additional benefits of volume eating include:
- Better blood sugar management
- Management of cravings without excess calories
- Higher feelings of satisfaction from your food
- Improved digestive health and microbiome
- More vitamins, minerals and antioxidants from an increase in fruits and vegetables
Potential Downsides
The main disadvantage of volume eating is its focus on calorie counting. Certain foods may be low in calories but highly processed and nutrient-poor. Other nutritious and beneficial foods containing healthy fats, such as nuts, are high in calories, so people following a volume eating approach may not include them in their diet. It is not always sensible to categorize a type of food as healthy or unhealthy based on its calories.
Another disadvantage of restricting calories may be that the body lacks vital nutrients, which can lead to malnutrition and a weakened immune system.
Foods such as nuts, seeds and olive oil appear in the high calorie density group (category 4 foods), which means they are supposed to be consumed sparingly; but, research has long indicated that these foods do have many health benefits, as well as forming a key part of the Mediterranean Diet which is known for increasing lifespan and healthy aging.
Any diet that is ultimately based on calorie counting, even if the density of foods is better, doesn’t always address eating behaviours or challenges, so while the volumetrics diet does appear to be a healthier weight loss approach, this also needs to be considered. And, as with any diet that requires any form of reduced calorie or restricted, it is recommended that you seek medical advice, especially if you are pregnant, breastfeeding or on any medication.
High, Moderate, and Low Volume Foods
The following sections give examples of foods to include and avoid in the volume eating approach.
High Volume Foods
High volume foods are foods a person may eat freely at any time and in any quantity under a volume-eating diet. A person following a volume-eating diet should eat more of these types of foods than others to increase feelings of fullness. These foods have a very low calorie density.
Examples of high volume foods include:
- broth-based soups
- almost all types of fruits, including apples, citrus fruits, berries, bananas, and stone fruits
- nonstarchy vegetables, such as carrots, tomatoes, leafy greens, broccoli, and cauliflower
Moderate Volume Foods
Moderate-volume foods are foods a person should eat in moderation under a volume eating plan. A person should manage their portions of food such as:
- low fat dairy products
- whole grains
- legumes
- lean proteins
- high fat meats
- fat-free baked goods
- cheeses
- bread
- white rice
Low Volume Foods
A volume eating diet restricts low-volume foods and requires a person to manage their portions of the following foods carefully:
- candy
- nuts
- fried foods
- cookies
- highly processed foods
- cooking oil
- butter
28 High-Volume, Low-Calorie Foods to Keep You Feeling Full
Here is a list of 28 high-volume foods that will fill you up:
Fruits
Just because fruits contain sugar, it does not mean they need to be avoided! These fruits can help keep you feeling full, and they’re also packed with vitamins and minerals to help support your overall health.
- Watermelon: Due to its high water content, watermelon is both hydrating and refreshing. It’s also packed with vitamins A, B6, and C and antioxidants to support overall health.
- Strawberries: Did you know that strawberries contain more vitamin C per serving than an orange? They are also high in fiber, manganese, and antioxidants.
- Oranges: Not to be outdone by strawberries, oranges are also a great source of vitamin C. One orange also provides about 3 grams of fiber!
- Apples: Maybe an apple a day really does keep the doctor away! These common fruits are high in fiber and an antioxidant called quercetin, which research suggests may help support a healthy heart.
- Grapefruit: Tangy and refreshing, grapefruit is an excellent source of vitamin C with one grapefruit providing 100% of your daily requirement. Unlike most citrus fruits, grapefruit also has a high level of vitamin A.
- Blackberries: Blackberries are another excellent source of vitamin C, as well as vitamin K, which can support heart and bone health. Similarly to many dark red and purple fruits, blackberries are packed with antioxidants which can help fight inflammation and support heart and immune health.
- Berries: For example, 1 cup (150 grams) of blueberries supplies just 86 calories but packs 3.6 grams of fiberBerries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies. This could also help cut calorie consumption.One study noted that a 65-calorie afternoon snack of berries decreased calorie intake later in the day compared to a 65-calorie snack of gummy candies.
Vegetables
- lettuce
- celery
- broccoli
- cucumbers
- kale
- bell peppers
Others
- Oats: Oats can be an excellent addition to your daily diet.They’re not only low in calories, but they’re also high in protein and fiber, which can keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 154 calories but packs 5 grams of protein and 4 grams of fiber - both of which can have a significant impact on your hunger and appetite (1).
- Greek yogurt: Greek yogurt is a great source of protein that can be incorporated into a nutritious diet.Though the exact numbers vary between brands and flavors, a 1-cup (245-gram) serving of nonfat Greek yogurt provides about 150 calories and 25 grams of protein.
- Soup: Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying.The brand and type of soup may vary in nutritional content, but a 1/2-cup serving of condensed chicken noodle soup from a can contains about 60 calories and 3 grams of protein.Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.
- Eggs: Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients.A single large egg has approximately 72 calories, 6 grams of protein, and a wide array of important vitamins and minerals.Studies suggest that starting your day with a serving of eggs can boost fullness.
- Popcorn: Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks.Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber - up to 5% of your daily fiber needs.
- Chia seeds: Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories.A 1-ounce (28-gram) serving of chia seeds provides 138 calories, 4.7 grams of protein, and a whopping 9.8 grams of fiber.
- Fish: For instance, a 3-ounce (85-gram) serving of cod provides 13 grams of protein and under 60 calories.While lean fish like cod and halibut have the least calories, higher-calorie fish like salmon and mackerel provide omega-3 fatty acids that are necessary for overall health.
- Cottage cheese: Cottage cheese is a great source of protein and an excellent snack.One cup (226 grams) of low fat cottage cheese packs about 28 grams of protein and just 163 calories.
- Potatoes: One medium baked potato with the skin contains 161 calories, but it also provides 4 grams each of protein and fiber .
- Lean meat: Lean meat can efficiently reduce hunger and appetite between meals.Lean meats like chicken, turkey, and low fat cuts of red meat are low in calories but loaded with protein.For example, 4 ounces (113 grams) of cooked chicken breast contains about 163 calories and 32 grams of protein.
- Legumes: Because of their high protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling.One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.
Incorporating Volume Eating into Your Diet
A person can incorporate volume eating into their diet by ensuring meals and snacks consist mainly of high-volume foods. Eating high volume foods at the start of a meal may also help a person feel fuller sooner, which can reduce hunger.
To start volume eating, Czerwony recommends starting simple. For your meals, fill your plate with:
- Half vegetables (bonus points if you include multiple colors)
- One-quarter whole grains
- One-quarter lean protein, such as chicken breast
Meal Examples
An example of a day of volume eating could include:
- Breakfast: Cup of fat-free yogurt with fruit
- Snack: Any volume of chopped vegetables, such as carrot and cucumber slices
- Lunch: Large salad with grilled chicken breasts and light dressing
- Snack: Fruit salad
- Dinner: Lean ground beef lettuce cups with vegetables
Simple Swaps
- 1 Skin on Chicken Leg vs 4 oz. Chicken Breast
- 1 oz. 85% Ground Beef vs 3 oz.
- Burrito Bowl vs. salad bowl
- White Rice vs. cauliflower rice
- French Fries vs. baked potatoes
- Potato Chips vs. popcorn
- Dried Mango vs.
The Volumetrics Diet
The volumetrics diet is a weight-loss diet created by Dr Barbara Rolls that focuses on fullness, or volume, rather than calorie restriction. The aim is to ‘fill up’ on low-calorie, nutrient-dense foods that are high in water, such as fruit and vegetables, while limiting calorie-dense foods such as biscuits, cakes, nuts and oils. This helps you to feel fuller for longer, with reduced calories, which then promotes weight loss.
How the Volumetrics Diet Works
The volumetrics diet separates foods into four main categories, based on their calorie density. Foods that are high in water and low in calories, such as carrots, are a very low calorie density food, compared to something like chips, which is high calorie density.
The volumetrics diet suggests eating 1,400 calories a day, and it also recommends 30-60 minutes of exercise a day.
The four main categories of food, based on their calorie density, are:
- Category 1 - very low calorie density (calorie density of less than 0.6)
- Category 2 - low calorie density (calorie density of 0.6-1.5)
- Category 3 - medium calorie density (calorie density of 1.6-3.9)
- Category 4 - high calorie density (calorie density of 4.0-9.0)
Dr Rolls’s book provides full information on how to calculate the calorie density of different foods, as well as recipes, but a general rule is that you divide the number of calories in a particular serving size by its weight in grams, and you will end up with a figure between zero and nine.
For example:
- One portion of your five-a-day is 80g carrots, which is 35 calories
- 35 (calories) divided by 80 (grams) = 0.43
- Carrots are therefore a category 1 food
What to Eat on the Volumetrics Diet
No food is off limits, but if you consume foods that are in category 3 or 4, you need to adjust your portion sizes and other meals to accommodate for any high calorie density foods that you may have.
Category 1 forms the foundation of the diet, as the foods in this category are high in water and fibre, and should make you feel fuller. This includes foods such as bananas, apples, carrots and soups.
Category 2 foods are healthy, but to be eaten in moderation, such as skinless chicken, lentils, potatoes and brown rice.
Category 3 foods are classed as being healthy, but should only be eaten in small quantities, for example, salmon, cheese and refined carbohydrates such as pasta and white bread.
Category 4 foods are processed, high-sugar, high-fat foods, which should be consumed sparingly, including nuts and seeds, butter and processed foods such as chips.
Tips for Volume Eating
- Add fruit or vegetables to every meal: grating an apple into your morning porridge, adding mushrooms to your mince or having a salad with your evening meal is an easy way to start adding low calorie density foods to your diet
- Swap dried fruit for fresh fruit: fresh fruit naturally has a higher water content than fruit that has been dried
- Eat more raw vegetables: cooking vegetables reduces both bulk (as most vegetables tend to reduce in size when cooked) and water content, so raw vegetables will promote a slightly greater satiety
- Add extra egg whites to your eggs: if you are making scrambled eggs or an omelette, increase the number of egg whites that you use. Egg whites are included as a category 1 food as they are low calorie density
- Have soup: vegetable and broth-based soups, such as chicken broth, can be consumed freely on the volumetrics diet
- Swap crisps for popcorn: popcorn has higher volume because of the added ‘air’ and is a better snack option on the volumetrics diet