If you're attempting to shed pounds and adopt a better diet, it could seem counterproductive to eat a lot of food. But if you stick to low-calorie, nutrient-rich foods, it can work.
This technique is referred to as volume eating.
In order to eat more without consuming too many calories, volume eating emphasizes the consumption of fruits, vegetables, and whole grains, which are low in calories and high in minerals and fiber. It prolongs your feeling of fullness.
The New Mayo Clinic Diet's wellness executive chef, Jennifer Welper, advises, "Think: huge salad." The purpose of these is to make dieters who prefer to eat with their eyes feel satisfied and full.
On the other hand, eating high-calorie, low-nutrient foods "leaves us hungry after eating," according to registered dietician Crystal Scott, RD/LD, CDES, of Top Nutrition Counseling.
Volume eating is not a trend in food. According to Scott, it's regarded as a long-term eating way of life or strategy. Welper continues, "If you can change your lifestyle in that way, it will be a sustainable diet.
Still, just because the rest of your diet is lower in calories doesn't mean you should eat too much or smuggle in too many high-calorie things like candy or French fries. Welper advises that you should continue to watch your portion sizes and eating patterns.
Adopting a volume-eating lifestyle can enable you to lose weight and has numerous other health advantages. This is the procedure.
What Is Volume Eating?
Nutritionist Barbara Rolls, Ph.D., created the volume eating theory, sometimes referred to as the Volumetrics diet.
Ingesting nutrient-dense foods that are low in calories and high in water content (such as fruits, vegetables, and soups) is referred to as "volume eating," while consuming calorie-dense foods like saturated fat, sweets, cookies, and junk food is discouraged.
Because it satisfies the criteria for a balanced diet, volume eating is more of a lifestyle than a fad, according to Romane Guerot, registered dietitian at the nutrition app Foodvisor. Volume eating does not impose nutrient restrictions, unlike fad diets, hence it is a sustainable eating pattern. Regularly eating in this manner can help create nutrient-rich meals and preserve a regular meal schedule.
How Can Eating in Volume Help You Lose Weight?
An aspect of eating is psychological. According to Welper, some people might not feel pleased until they've finished their meals or cleaned their dishes.
"Volume eating gives them the opportunity to enjoy a meal without feeling as though they have limited their portion sizes, while also giving them fewer calories so that weight loss, theoretically, can be achieved," she explains.
You can consume more fruits and veggies because they have fewer calories. Additionally, you'll feel satisfied and resist the urge to overeat because they're packed with fiber, vitamins, and nutrients. According to research, eating a diet high in low-energy foods can help you control your appetite and lose weight.
For instance, according to Scott, 400 calories of chicken, spinach, and beans are more full than 400 calories of chicken alone.
Nobody enjoys feeling hungry, she continues. You'll seek out something to fill you up if you don't feel satisfied and full. Additionally, you're more prone to overeat or binge.
Volume Eating Has Additional Health Advantages
Eating in large quantities has been associated to reduced body weight and has been demonstrated to aid in weight management. The International Food Information Council claims that there are more ways in which it is good for your health. A low-energy-dense diet can, according to research, reduce your risk of developing heart disease, type 2 diabetes, and some cancers.
Your digestive tract will benefit greatly from eating more fiber-rich fruits, vegetables, and whole grains, according to Scott. Most people don't obtain the recommended amounts of fiber per day, which are 21 to 25 grams for women and 30 to 38 grams for men.
Guerot claims that increasing your intake of fruits and vegetables will probably only make you feel better. It makes plates that are wholesome and balanced, which benefits one's energy, mood, sleep, skin, and cognitive abilities.
The Best Foods to Volume Eat
When you're eating in large quantities, fruits and vegetables should take precedence, including:
- Leafy greens including kale, spinach, and lettuce
- Sweet potatoes, beets, and other root vegetables
- Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts
- veggies with skins, including peppers, onions, zucchini, and celery
"Eating a lot of vegetables is excellent, but the body needs adequate protein every day to function efficiently," explains Yann Harstein, a qualified dietitian at the nutrition app Foodvisor. "A shortage of protein can create severe health difficulties." Olive oil, almonds, seeds, avocado, and flaxseed oil are examples of healthy fats that are helpful for the heart, brain, and eyes.
According to Welper, adding veggies to your meals helps your plate appear more plentiful. Add chopped veggies to rice, steamed broccoli, or roasted vegetables to spaghetti, for example, or cauliflower to mashed potatoes.
According to Scott, drinking more fluids also makes you feel more satisfied. Drink a lot of water and include vegetable, bean, and whole grain rice or pasta broth-based soups.
Welper advises that even though you're consuming more low-calorie foods, you should still be mindful of your portion sizes and eating frequency. Additionally, there is a propensity to sneak in foods—typically carbs—under the mistaken impression that you can consume more of them.
Volume eating meals
A lean source of protein, whole grains, and a variety of fruits and vegetables should all be included in a well-balanced meal. Here are some meals that make use of volume eating:
- Breakfast consists of toast, yogurt, and scrambled eggs with a cup of vegetables.
- Lunch: 1 cup of broccoli, 1/2 cup of whole wheat pasta, and grilled chicken breast
- Snack: Cottage cheese with berries, carrots, cucumber, edamame, or any combination of those.
- Dinner is ground turkey breast with taco seasoning, served with a half-cup of rice, a cup of mixed peppers and onions, and a fifth of an avocado.
Who Should Try Volume Eating?
People frequently underestimate the number of calories in food. Choosing natural foods rather than processed or prepared foods is a vital component in eating in large quantities. Likewise, seeing a dietitian to fine-tune your plan is a good idea.
Everyone can gain from eating in large quantities, according to Scott. However, if you have digestive problems, such as Crohn's disease or ulcerative colitis, and need to pay more attention to your fiber intake, consult a nutritionist or your doctor first. Or you might need to watch your overall food consumption if you've undergone bariatric surgery.
Whenever you make a significant change to your diet, it is always a good idea to consult a health expert, according to Welper.
“Every person and metabolism is different. No diet should be undertaken without medical supervision,” she says.
0 Comments