14 Volume Eating Hacks: More Food, Fewer Calories

Volume eating is a strategy that involves filling your plate with low-calorie, high-volume foods. This approach allows you to eat large portions while keeping your calorie intake low. Other diets are tough because they require restrictions, but with volume eating, you’ll always feel satiated and full.

Here are 14 volume eating hacks to help you enjoy more food with fewer calories.

1. Eat Your Vegetables

Start every meal with a plate full of fresh vegetables, which are low in calories but high in fiber. Veggies are popular for volume eating since they help you feel full longer. Think leafy greens, cucumbers, tomatoes, carrots, and bell peppers.

2. Choose Whole Fruits

Do you have a sweet tooth? Skip the desserts and choose whole fruits like apples, pears, and oranges. Whole fruits contain more fiber and water than juices or dried fruits, making them more filling for fewer calories.

3. Make Homemade Soups

Sometimes the side dishes are the best part of the meal. Luckily, you don’t have to give up sides just because you’re trying to lose weight. Try a broth-based soup full of veggies. By eating a bowl before your main course, you’ll likely reduce the number of calories you consume.

4. Pop Popcorn

We all love a good snack. However, potato chips are not your waistline’s friend. Instead, go with air-popped popcorn, which is filling but low in calories.

5. Bulk Up with Salads

Salads are more versatile than people think. You can mix in eggs, chicken, fruit, veggies, nuts, beans, and many other ingredients, getting all your nutrients for less calories. Use leafy greens rich in protein like kale or spinach, and keep the dressing light.

6. Choose Lean Proteins

Volume eating isn’t about packing in the carbs. The goal is for you to have more energy, so make good choices like eating plenty of lean proteins. Chicken breast, turkey, fish, and beans help you build muscle mass and keep you full without the extra calories.

7. Use Cauliflower as a Low-Carb Substitute

Cauliflower is a hidden gem in the world of dieting. You can use it in place of higher-calorie foods like rice or potatoes. Cauliflower rice or mashed cauliflower give you the same great taste, but with significantly fewer calories.

8. Spiralize Your Veggies

Do you love pasta? Turn zucchini and other vegetables into noodles using a spiralizer. Top them with your favorite sauce for a filling, low-calorie meal.

9. Drink Plenty of Water

Crazy enough, your brain can think you’re hungry when you’re really just dehydrated. Drink plenty of water throughout the day to reduce unnecessary snacking.

10. Try Shirataki Noodles

Shirataki noodles are very low in calories and can replace traditional pasta in many dishes. They’re primarily made of water and a fiber called glucomannan, which helps you feel full.

11. Add Volume with Egg Whites

Egg whites are very low in calories and high in protein. Add them to meals or make omelets or wraps for breakfast to increase volume without too many additional calories.

12. Load Up on Berries

Berries are high in fiber and water but low in calories. Use them as toppings for yogurt, cereal, oatmeal, or salads to satisfy your sweet tooth without the sugar crash later.

13. Flavor with Spices and Herbs

Some healthy foods taste kind of boring. Use spices and herbs to add flavor without calories. This will make your meals significantly more enjoyable.

14. Pump Up with Protein Powder

Add a scoop of protein powder to smoothies or oatmeal. By doing so, you’ll be increasing your protein intake without adding a significant amount of extra calories.

Eat More, Gain Less

By applying these volume eating hacks, you can enjoy satisfying meals without overloading on calories. This approach is beneficial for weight loss, and since you won’t feel deprived, you’re more likely to stick to your diet.

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