How Volume Eating Can Kickstart Your Weight Loss Journey? (Pros & Cons)

Are you looking to lose weight but don’t want to limit your food intake? If so, volume eating could be a great solution for you! 

Volume eating involves increasing the quantity of healthy, low-calorie and nutritious foods in order to stay full while still losing weight. 

Through this approach, you can enjoy delicious, satisfying meals without feeling hungry or deprived - which makes long-term success much more likely. 

Incorporating more of these nutrient-rich foods into your diet will not only help you lose weight in a healthy way (and actually keep it off), you’ll also be getting more vitamins, minerals, and phytonutrients from these plant foods. 

With its logical approach and simple principles, this article will provide an introduction to why volume eating is so effective at helping people reach their desired body weight safely and sustainably: 

What Is Volume Eating? 

"Volume eating" is a concept often associated with certain dietary approaches that prioritize consuming larger quantities of food with fewer calories. 

The idea is to eat foods that have a lower energy density, meaning they provide fewer calories per unit of weight or volume. This allows individuals to eat larger portions while still managing their calorie intake.

Foods with high water content, fiber, and lower fat content are typically considered good choices for volume eating. Vegetables, fruits, and certain whole grains are examples of foods that can be included in a volume-eating approach. 

These foods provide a feeling of fullness due to their volume and fiber content and contribute essential nutrients to the diet.

Volume eating can be beneficial for those looking to manage their weight or be mindful of their calorie intake while still feeling satisfied with their meals. 

As a nutritionist and health coach, I have been volume eating for nearly 10 years now and love this strategy! While I’m talking about the benefits of volume eating for weight loss in this article, it’s also an amazing way to consume a lot of micronutrient-rich foods.

I aim to consume 5-10 servings of fruits and veggies every day, and that’s a lot easier when you’re volume eating. Volume eating also greatly helps with digestion as you’re consuming a wide variety of fibers from different plant foods, which feed the good gut bacteria in your gut microbiome!

This ensures regular digestion and bowel movements. Good gut health is also associated with positive health outcomes and reduced risk for some chronic diseases.

It's important to note that a balanced diet that meets nutritional needs should always be the primary focus, and individual dietary preferences and requirements can vary.

Volume Eating For Weight Loss 

Here are some tips for incorporating volume eating into a weight loss plan:

• Choose Low-Calorie, High-Volume Foods

Vegetables: Non-starchy vegetables are excellent choices for volume eating. Consider adding colorful veggies like spinach, kale, Brussels sprouts, and zucchini to your meals. 

These foods are low in calories and packed with vitamins, minerals, and antioxidants.

Fruits: Opt for fruits that are naturally lower in calories, such as berries (strawberries, blueberries, raspberries), melons, and citrus fruits. These fruits provide sweetness and fiber without excessive calorie content.

• Incorporate Lean Proteins

Including lean proteins in your meals helps maintain muscle mass during weight loss and promotes a feeling of fullness. Examples of lean proteins include skinless poultry, fish, tofu, legumes (beans and lentils), and low-fat dairy products.

• Make Use Of Whole Grains

Whole grains like quinoa, brown rice, and oats are higher in fiber and provide more volume compared to refined grains. Fiber aids digestion and contributes to the feeling of fullness, helping you control your appetite.

• Use Broths and Soups

Starting a meal with a broth-based soup or incorporating soups with a variety of vegetables can increase the overall volume of the meal. The liquid content adds bulk to the meal without contributing many calories.

• Stay Hydrated

Drinking water throughout the day is essential for overall health and can help control hunger. Sometimes, the body may interpret thirst as hunger, leading to unnecessary snacking. Drinking water before meals can also contribute to a sense of fullness.

Related: Drinking Water Mistakes To Avoid

• Mindful Eating

Eating mindfully involves paying attention to the sensory experience of eating. Chew your food slowly and listen to your body's hunger and fullness cues. This can help you avoid overeating and make more conscious food choices.

• Limit High-Calorie Additions

While focusing on volume, be mindful of high-calorie additions like dressings, sauces, and toppings. Opt for lighter alternatives, such as using vinaigrettes instead of creamy dressings and choosing herbs and spices for flavor.

• Portion Control

While the emphasis is on volume, it's important to be mindful of portion sizes. Even low-calorie foods can contribute to weight gain if consumed in excessive amounts. Pay attention to portion control to maintain an overall calorie deficit.

What Are The Pros & Cons Of Volume Eating? 

Let’s break down the pros and cons of volume eating:

Final Thoughts 

Incorporating volume eating as part of your regular diet can help you effectively lose weight and maintain a healthy lifestyle - and make sure you can sustain the weight you’ve lost. 

While it may take a bit of getting used to, it can help you reach your goals faster and in the long run, you’ll be happy you gave it a try.

If this sounds like something you want to incorporate into your routine, talk with your doctor or nutritionist for tips and suggestions on how to get started. 

Make sure that you have realistic expectations of what you want to achieve, and never forget that progress is better than perfection! When you’re on a weight loss journey, you want to be instilled for the small shifts in lifestyle that feel sustainable and realistic for you. Volume eating is a great example of this!

If you’re looking for health coaching to help shift your mindset from dieting to a long-term healthy lifestyle, you can schedule a free consultation with me here.

I’ve helped over 200 clients create peace with food and build health habits that feel sustainable and exciting - and I’d love to help you do the same!