10 Volume Eating Tips for Weight Loss & 10 Best Foods to Try
Fill Up Without Filling Out
Volume eating is a weight loss method that involves eating more without loading up on calories. This means more emphasis is put on what ends up on your plate, making sure to include eats that are high-protein, high fiber, and high in water content. If you're thinking of trying out this diet, here are 10 volume eating tips to follow and 10 best foods to try.
1. Choose Foods with High Water Content
You know that you need to keep well-hydrated throughout the day, and what better way to do it than through your plate? Plus, the great thing about choosing foods that have a high water content—think zucchini and watermelon—is that they're generally low-calorie and fill you up.
2. Fill Half Your Plate with Veggies
Veggies like cucumber, zucchini, celery, lettuce, and tomatoes are packed with water, and filling half your plate with them will make you feel full without the added calories. Looking for high-water fruits? Choose from peaches, watermelon, cantaloupe, strawberries, and oranges.
3. Choose High-Protein, High-Fiber Foods
High-water foods aren't the only ones you have to pick from, though. You should also fill your plate with ample protein and fiber, such as salmon steak and salad. This will help keep you fuller for longer without needing to overeat or take in extra calories.
4. Using Smaller Bowls & Plates
A tip that might trick your brain into thinking you're consuming more than you are is to use smaller bowls and plates. Whereas you may inadvertently pack a bigger plate with more than you need, sizing your tableware down will help keep your portions in check.
5. Have More Soup
Speaking of keeping hydrated and consuming foods with high water content, why not have soup? Make sure to add hearty ingredients, like carrots, corn, celery, onions, and green beans, so it's more filling rather than only being liquid.
6. Add Protein Powder
Up for a breakfast shake? Whip one up with assorted fruits—think bananas and strawberries—along with a scoop of protein powder, yogurt, and your choice of milk or water. You can also add protein powder to yogurt, then top it up with berries.
7. Choose Foods You Can Chew
Though we recommend having soup to fill you up, it's best to choose foods that you can chew—hence the suggestion to add hearty ingredients! The reason for this? Liquid calories don't register in your brain the same way eating solid food does, and may leave you still feeling peckish. Having foods on your plate that you need to physically munch gives your body more time to recognize—and send out—its fullness cues.
8. Prep Ahead
Are you perpetually busy or tend to reach for foods you technically shouldn't be eating? Meal prepping may help solve your problems. By planning what you'll eat ahead of time, you have more control over portion sizes and ingredients, which will help to ensure you get enough protein and fiber each time.
9. Cook Smarter
Instead of frying things up or using excessive oil, try steaming your veggies or air-frying your protein. Your cooking methods, after all, play a huge role in how your body absorbs the nutrients on your plate. For foods with high water content, it's even more key to be mindful of how they're prepared; roasting them, for example, will only cause all that water to evaporate.
10. Eat Mindfully & Intuitively
Eat when you're hungry, and stop when you're full. It might sound obvious, but most of the time, we tend to eat quickly, mindlessly, and distracted. By staying present and chewing your food slowly, you give your stomach more time to register that it's satiated.
What, then, are the best foods to add to your plate for volume eating? Here are 10 musts:
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1. Berries
Berries, such as blueberries, strawberries, blackberries, and raspberries, are packed with nutrients and fiber, which helps keep you full. They're also relatively low calorie—a cup of raspberries, for example, totals 64 calories—and some varieties have a high water content.
2. Watermelon
Speaking of fruits with high water content, watermelon (surprise, surprise) is one of the highest, made up of 92% water. Have it packed in a separate container alongside your lunch, or enjoy it after dinner as a sweet, refreshing treat.
3. Cauliflower
If you're looking for a low-calorie veggie, cauliflower is your pick. A cup of chopped cauliflower amounts to 27 calories and contains over 90% water. Pair it with lean protein—think fish and tofu—and quinoa or brown rice for a hearty, nutritious meal.
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4. Zucchini
Zucchini consists of 95% water, making it another great veggie to have on your plate if you're looking for high-water foods. While sautéing might be the most popular cooking method, you want to make sure you don't dry it out too much and take away all that natural water.
5. Chicken Breast
Chicken breast is a great lean protein option, and what's even better is that it's low in calories. Pan fry it on the stove to give it a bit of color and pair it with a generous helping of veggies, such as the ones we've already mentioned, cauliflower and zucchini.
6. Cottage Cheese
Creamy, delicious, and low-calorie, cottage cheese works great as a snack dip, over toast, or in other creative ways. Another reason why it's so highly recommended to eat for weight loss is because it's packed with protein, meaning it'll keep you full for longer.
7. Greek Yogurt
Greek yogurt is another extremely healthy breakfast (and snack) choice, and is relatively low-calorie. While you can choose low-fat, high-protein varieties, you can also add protein powder or a superfood, like chia seeds, to boost it even more.
8. Popcorn
While you might be surprised that popcorn is on the list, it can be a healthy snack—it just depends on how it's prepared. Avoid boxed varieties that are loaded with salt or sugar, which strip away their nutritional value. Go instead for air-popped kernels, which can be made either on the stovetop or in the microwave.
9. Oats
Another healthy breakfast option is oatmeal, which is touted for its versatility and nutritional profile. Just like yogurt, you can step up your game by adding protein powder, chia seeds, flax seeds, nuts, and fruits to give your bowl more oomph.
10. Fish
Salmon might be the most popular choice of fish given how healthy it is, being a great source of omega-3 fatty acids, but don't skimp on other varieties as well. Fish is also a great choice for those looking for meatless protein options, but you can choose from tofu, tempeh, chickpeas, eggs, and others as well.
