What is eating volume?

Volume eating is a diet strategy that helps followers eat more food without increasing their calorie count. With a bulky diet, people focus on eating high-quantity foods, which tend to be high in fiber and water, giving you fewer calories per gram, explains Jessica Cording, RD., author of The little book that changes the game. (The opposite is to eat low-volume foods, which have more calories per gram, she explains.)

“This approach has been around for a very long time,” says Cording. “I’ve found that it works for many people, especially those who are often hungry.”

Scott Keatley, RD, co-owner of Keatley Medical Nutritional Therapysays eating a lot is a good approach for many people. “It’s important to feel satisfied or satisfied after a meal,” he says.

Keri Gans, RDN, author of The diet of small changesagrees. “As long as an individual meets their optimal nutritional needs, eating a lot can be a healthy eating approach for many,” she says.

Can you lose weight by eating a lot?

Yes, you can lose weight by eating a lot. “This can be a very useful approach to weight management,” says Cording.

It’s just important to focus on foods that are low in calories and high in nutrients, says Gans. “By focusing on foods high in water and fiber but low in calories, it allows individuals to feel full without consuming excessive calories,” says Keatley. This “may be the key to lasting weight loss,” he adds.

Overall, Keatley calls it a “practical and effective strategy for weight management.”

Benefits of eating a lot

There are several potential benefits to eating a lot. The first is that it may encourage you to eat more nutrient-dense foods, says Cording.

A bulky diet also focuses on eating plenty of fruits and vegetables, allowing you to get more plant-based foods on your plate, Keatley points out. “Plus, eating a lot is a sustainable approach that is easy to follow and less restrictive than many other diet methods,” he adds.

Eating plenty of food can also help people control their calories. “A lot of people eat through their eyes. In other words, they will assume they will be hungry if they see a small portion,” says Gans. “But they can see a large portion volume eating, which can mentally help with satiety.”

Disadvantages of eating a lot

The key to successfully eating a lot is making sure you get a good balance of nutrients. “You want to make sure their diet isn’t lacking in protein and fat,” says Gans. “Filling a large plate with only vegetables will not cause satiety and will not meet total nutritional needs.”

There’s also a risk of developing gastrointestinal issues such as bloating and gas if you quickly increase your amount of fiber, says Cording. Also consider this from Keatley: “Those who go overboard with their diet might find this approach less satisfying, because they risk missing the taste and texture of denser, higher-calorie foods.” »

What foods are best for eating a lot?

The main emphasis is on foods high in volume and low in calories. But those aren’t the only foods you should eat: It’s essential to continue eating foods with protein and fiber to help you feel full, says Keatley.

So, what foods are good for bulking up? Dietitians recommend keeping them in high rotation:

• Leafy vegetables
• Cruciferous vegetables like broccoli and cauliflower
• Cucumbers
• Zucchini
• Peppers
• Apples
• Tomatoes
• Berries
• Greek yogurt
• Eggs
• Fish
• Poultry
• Tofu
• Tempeh

“Almost all produce is high in volume but low in calories, with a few exceptions, such as potatoes, corn, peas and lima beans,” says Gans. Keatley suggests eating “any non-starchy fruit or vegetable your heart desires, with the exception of avocado, durian, coconut and dried fruit.” (Avocado can, however, be used as a healthy fat to help balance your nutrients.)

Gans suggests also making sure to get protein with every meal. “Protein is an integral part of a plentiful diet and should be included in all meals and snacks,” she says.