EAT A LOT AND A LOT food seems like the last thing you want to do if you’re trying to lose weight and hug a healthier diet. But it can work, as long as you choose low-calorie, nutrient-dense foods.
This is a strategy known as volume consumption.
Eating by volume focuses on consuming fruits, vegetablesY whole grainsthat are low in calories and packed with nutrients and fiber, so you can eat more without taking in too many calories. Focus helps you stay full longer.
“Think: big salad,” he says jennifer welperexecutive wellness chef at the New diet from the Mayo Clinic. “The idea is that this will help the dieter, who likes to ogle, feel full and satisfied.”
On the other hand, eating high-calorie, low-nutrient foods “leaves us hungry after eating,” he says. Crystal Scott, RD/RHD, CDESa registered dietitian Superior nutritional counseling.
Eating by volume is not a fad diet. It’s considered a long-term lifestyle or eating strategy, Scott says. “If you can make that lifestyle change stick, it’s going to be a sustainable diet,” Welper adds.
Still, it’s not an invitation to overeat or introduce too many calorie-dense foods like candy or chips just because the rest of your diet is low-calorie. “You still need to watch portion sizes and frequency of consumption,” says Welper.
Adopting a bulky eating lifestyle will help you reach your weight loss goals and offers many other health benefits. Here is how to do it.
What is eating volume?
The concept of eating in volume, also known as the volumetric dietwas developed by nutrition scientist Barbara Rolls, Ph.D.
Eating in bulk suggests consuming nutrient-dense foods that are low in calories and high in water content (think: fruits, vegetables, and soups) and limiting high-calorie foods, such as saturated fat, candy, cookies, and junk food.
“Bulk eating is more of a lifestyle than a fad diet because it meets the requirements of a balanced diet,” he says. Romane Guerotregistered dietitian nutrition app food viewer. “Unlike a fad diet, there are no nutrient restrictions involved in consuming volume, so this is an eating habit you can stick to sustainably. Eating this way regularly can help create nutrient-dense meals and maintain a regular eating pattern.”
How does eating bulk help you lose weight?
Eating is partly a psychological experience. Some people may only feel satisfied when they’ve cleared their plates or eaten a full meal, Welper says.
“Eating in bulk allows them to experience a meal without feeling like they’ve been restricted, portion-wise, while at the same time providing them with fewer calories so that weight loss can theoretically be achieved,” he explains.
Since fruits and vegetables have fewer calories, you can eat more. And, because they’re packed with fiber, vitamins, and nutrients, you’ll feel full and won’t be tempted to overeat. Research shows that diets of low energy density foods can help control appetite and achieve weight loss goals.
For example, eating 400 calories of chicken, spinach and beans is more filling than eating 400 calories of chicken alone, Scott says.
“No one likes to feel hungry,” he adds. “If you don’t feel full and satisfied, you’re going to find something that fills you up. And, you are more likely to overeat or overeat.”
Eating in bulk also offers other health benefits
Eating bulk has been shown to help weight control and is related to lower body weight. It benefits your health in other ways, too, according to the International Food Information Council. Research shows that a low-energy diet can reduce the risk of cardiovascular disease, type 2 diabetesand something types of cancer.
Incorporating more fiber-rich fruits, vegetables, and whole grains also does wonders for your digestive system, says Scott. men need 30 to 38 grams of fiber a dayand women need 21 to 25 grams, but most people don’t get that much.
You’ll probably feel better when you add more fruits and vegetables to your diet, says Guerot. “Create dishes that are balanced and nutritious, which has a positive impact on energy, mood, sleep, skin appearance, and cognitive abilities.”
The best foods to eat volume
Fruits and vegetables should take center stage when you eat a lot, including:
- Green leafy vegetables like lettuce, spinach, and kale
- Root vegetables like carrots, beets, and sweet potatoes
- Cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower
- Skinless vegetables like bell peppers, onions, zucchini, and celery
But meals still need to be balanced, with lean protein, low-fat dairy, legumes, healthy fats, and whole grains, Welper says.
“While eating lots of vegetables is great, a lack of protein can cause major health problems because the body needs enough protein every day to function optimally,” he says. yann harsteina registered dietitian in nutrition app food viewer. Healthy fats, such as olive oil, nuts, seeds, avocado, and flaxseed oil, are good for your brain, eyes, and heart.
Mixing vegetables into your meals makes your plate look more filling, says Welper. For example, add cauliflower to mashed potatoes, diced vegetables to rice, and steamed broccoli or roasted vegetables to pasta.
Increase fluid intake it also helps you feel full, Scott says. Drink plenty of water and add broth-based soups with vegetables, legumes, and brown rice or pasta.
Even if you’re eating more low-calorie foods, it’s important to pay attention to portion size and how often you eat, Welper says. “There’s also a tendency to sneak in foods, usually carbohydrates, under the false assumption that you can eat larger portions.”
Volume eating meals
Meals should be balanced, with a lean source of protein, whole grains, and plenty of fruits and vegetables. Here are some examples of meals that incorporate eating bulk:
- Breakfast: Scrambled eggs with 1 cup of vegetables, yogurt and toast
- Lunch: grilled chicken breast, 1/2 cup whole wheat pasta, and 1 cup broccoli
- Snack: Cottage cheese with carrots or cucumber, or edamame, or low-fat yogurt and berries
- Dinner: Taco seasoned ground turkey breast, with 1/2 cup rice, 1 cup mixed bell peppers and onions, and 1/5 avocado
Who should try to eat bulk?
People tend to underestimate how many calories are in food. Sticking to whole foods, not processed or prepackaged items, is a crucial part of consuming volume. So is working with a dietitian to get your strategy right.
Almost everyone can benefit from eating in volume, says Scott. But, talk to a dietitian or your doctor first if you have gastrointestinal problems, such as Crohn’s disease or ulcerative colitis, and need to pay more attention to your fiber intake. Or if you’ve had bariatric surgery, you may need to watch your overall food intake.
It’s always a good idea to talk to a health professional any time you drastically change your diet, Welper says.
“Every person and metabolism is different. No diet should be undertaken without medical supervision,” she says.
Erica Sweeney is a writer who primarily covers health, wellness, and career topics. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider, and many more.
