The Best Volume Eating Recipes (2024)

FAQs

What is the best food for volume eating? ›

Some examples of high-volume food include vegetables, high-fiber fruits, like apples and berries, oatmeal, and eggs. When eaten in volume, high-fiber and water foods keep you more full with fewer calories. Volume eating, when done properly, can be helpful for some individuals to lose weight.

A bonus: Adding high-volume vegetables and fruits to your plate can reduce the overall energy density of your meal while also making you feel full. Eat your produce raw. Raw fruits and vegetables take up more space on the plate, and in your belly, than their cooking counterparts.

Foods that are high volume and low calorie, like salads, soups, whole fruits, whole grains, vegetables, lean meat, poultry, seafood, and dairy. Rolls advises dieters to limit low-volume, calorie-dense foods like chocolate, nuts, and cheese. Dry foods like crackers, pretzels, and popcorn are also restricted.

Some high-protein, low-calorie, high-volume foods include chicken or turkey breast, fish, eggs, Greek yogurt, cottage cheese, tofu, and legumes such as beans, chickpeas, and lentils.

Volume eating is the practice of eating LOTS of food to lose weight, or to maintain a healthy weight. Volume eaters load up on lots of low-calorie, high-volume food. It's not a new concept – people have used this little (high-volume) trick for decades.

Ranked as the number one cuisine in the world, Italian food is a favorite internationally. With so many wonderful dishes originating from this country, it is almost impossible to pick just one.

What food fills you up the longest? ›

Some foods can maintain the feeling of fullness for longer than others. The satiety index helps to measure this. Some of the most filling foods include baked potatoes, eggs, and high fiber foods. People sometimes refer to the feeling of fullness as satiety.

Examples of high-volume foods, which are typically rich in fiber and water, include watermelon, lettuce, zucchini, citrus, spinach, egg whites, cucumber, celery, oatmeal and high-fiber fruits, like apples and berries.

A can of tuna, an apple with a tablespoon of peanut or almond butter, a handful of nuts, a cup of plain air-popped popcorn, a half-cup of cottage cheese or a hard-boiled egg all make excellent options. Though they do contain calories, they're high in protein, so you won't be tempted to overeat at your next meal.

How Many Calories in Two Eggs? An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

On average, a large egg contains around 70-80 calories, with the majority of the calories coming from the egg white and yolk. Using an average value of 75 calories per large egg, we can calculate that 4 large eggs contain approximately 300 calories.

You can eat anything, but you need to pay attention to "energy density," which is the number of calories in a certain amount of food. Foods with high energy density have lots of calories for not much food, but items with low energy density provide fewer calories with more volume.

Begin by gradually incorporating more high-volume, low-calorie foods into your meals. This can help your body adjust to the increased fiber intake. Pay attention to your body's hunger and fullness signals. Volume eating is not just about eating larger portions but also about understanding your body's needs.

What is the most filling low-calorie meal? ›

Non-starchy vegetabeles, like greens, lettuce, zucchini, cucumber and peppers, are all super low in caloires but deliver lots of nutrients and fiber to fill you up. Even starchy vegetables-like winter squash, corn, peas and potatoes-have fewer calories than most foods.

Examples include butter, oils, salad dressings, sugar, nuts, seeds, dry bread, dry cereal, crackers, egg yolk, avocado, dried fruit, red meat, and yes, Egg Muffins and pizza. As you can see from the chart below, oils are the most calorie-dense foods on the planet.

Previous research indicated that increasing the volume of food by adding water can lead to reductions in energy intake. However, the addition of water affects not only the volume but also the energy density (kJ/g) of foods. No studies have examined the effect of volume independent of energy density on intake.