Published on November 6, 2023, 12:41 am
Prioritizing high-volume foods is a helpful strategy for weight loss. These foods take up a lot of space on your plate and in your stomach but have relatively few calories. To lose body fat, it’s important to be in a calorie deficit by burning more energy than you consume. However, consuming foods that are high in calories but not very filling can make it harder to stick to a calorie deficit.
Eating high-volume foods can help you feel full and satisfied while still sticking to your calorie target. This can make it less likely for you to reach for higher calorie foods that could derail your progress. Additionally, high volume whole foods that are nutrient-dense have benefits beyond weight management. They tend to be higher in fiber and other nutrients, which can boost overall health.
To help you keep hunger at bay, registered dietitian Nichola Ludlam-Raine shared five meal and snack ideas that include high-volume foods:
1. Greek Yogurt: A serving of 0% fat Greek yogurt (around 200 grams) contains just over 100 calories and over 20 grams of protein. It’s perfect for breakfast or as a snack and will help keep you feeling full.
2. Berries: Strawberries, raspberries, blackberries, and blueberries (both fresh or frozen) are great for adding fiber and antioxidants to your meal while keeping the calories down if you’re trying to lose weight.
3. Cottage Cheese: Adding three tablespoons of fat-free cottage cheese to an omelet made with two eggs and some vegetables can provide volume and bulk to your meal without adding too many calories. Cottage cheese can also be used as a substitute for eggs and oil in pancake mixture.
4. Spinach: Spinach is low in calories but packed with nutrients such as vitamin A, folate, and plant-based iron. It’s a fantastic addition to your diet when added in volume. Use it as the base of a salad or add it to pasta sauce, curries, homemade soup, or smoothies.
5. Stir-Fries: Stir-fries can be turned into high-volume meals by using lots of vegetables like peppers, bok choy, and beansprouts. These vegetables are not only low in calories but also provide a wide variety of nutrients. Pair them with wholegrain rice or noodles for added fiber and a protein source like chicken, lean beef, tofu, or prawns.
For those with a sweet tooth, lightly sweetened popcorn can be a great option. Some individual servings contain as few as 70 calories and popcorn is also a surprisingly good source of fiber. You can experiment with herbs and spices to create your own savory or sweet popcorn snacks.
Incorporating these high-volume foods into your diet can help you feel full and satisfied while working towards your weight loss goals. They are not only beneficial for managing weight but also contribute to overall health due to their nutrient density.