11 Best High-Volume, Low-Calorie Foods and Recipes for Weight Loss

Wouldn’t it be great to find a diet that doesn’t add on much weight to your body despite eating large quantities of food? That’s exactly what we’re offering with this list of high-volume, low-calorie foods and recipes you can try with them, ideal for helping you lose weight. So let’s dive into this article that explores this nutritional hack, taking a closer look at the concept of high-volume eating and suggesting the right foods to fill you up!

What is High Volume Eating?

High volume eating refers to a dietary approach where one consumes large amounts of low calorie foods that can help with maintaining a calorie deficit while satisfying your appetite. The weight loss plan is based on the Volumetrics diet developed by Barbara Rolls, which revolves around eating water and fibre-rich foods, along with lean protein like lean meat and whole grains.

These foods are filling but also make for low-calorie meals, contributing to weight loss. The main principle is that the weight of an item doesn’t directly equate to its calorie content, and this actually depends on its macronutrient content.

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Benefits of High-Volume Eating for Weight Loss

Below are the different ways in which high-volume eating of low-calorie foods can impact your journey for losing weight:

Fills You Up with Fewer Calories:

High-volume, low-calorie foods help you eat more without overeating. It helps maintain a calorie deficit while keeping you full and nourished.

Keeps You Satisfied Longer:

Water and fiber-rich foods trigger fullness signals, reducing hunger.

Simplifies Calorie Management:

Focus on low-calorie foods like veggies and fruits, making it easier to manage intake without counting calories.

Psychological Satisfaction:

Larger portions can help curb cravings and prevent feelings of deprivation.

Boosts Nutrient Intake:

Increases vitamins, minerals, and fiber without extra calories.

Characteristics of High Volume Foods

So how can you recognize what the high-volume, low-calorie foods are? Items that are high in fiber, which can promote healthy digestion and satiety, are ideal for this diet as they keep you feeling full for longer. When foods also have high water content and are filled with nutrients, they make for filling snacks and an addition to your meals.

Avoid oils, red meat, and junk food as they’re calorie densities are usually high. An example of how calorie density works is that two spoons of nut butter has the same amount of calories as a cup of yogurt. So obviously the latter will keep you feeling fuller for longer.

High-Volume, Low-Calorie Foods and Recipes for Weight Loss

Below is a list of different food groups and recipes that you can try to incorporate for a high-volume eating plan:

Fruits

1. Watermelon: high water content and fiber

Recipes that you can try: watermelon salad with feta and mint, watermelon smoothie, and watermelon salsa.

2. Strawberries: low calorie and high fiber

Recipes that you can try: Strawberry and cucumber salad with lemon-mint dressing and strawberry chia pudding

3. Oranges: high water content and vitamin C

Recipes that you can try: citrus & avocado salad, orange chia smoothie.

Vegetables

4. Leafy Greens: kale and avocado smoothie, arugula and strawberry salad, swiss chard and lemon garlic sauté.

Recipes that you can try:

5. Broccoli: high fiber and vitamin C

Recipes that you can try: steamed broccoli with lemon and garlic,broccoli and cucumber salad, broccoli and tomato stir-fry.

6. Cauliflower: low calorie and high fiber

Recipes that you can try: roasted cauliflower with turmeric and cumin, cauliflower rice stir-fry, cauliflower soup.

Protein Sources

7. Fish: high protein and low calorie

Recipes that you can try: lemon herb baked salmon, grilled white fish with tomato cucumber salsa, pan-seared cod with lemon caper sauce.

8. Eggs: high protein and low calorie

Recipes that you can try: scrambled eggs with spinach, egg white veggie omelette, poached eggs on avocado toast.

9. Low-Fat Greek Yogurt: high protein and low calorie

Recipes that you can try: Greek yogurt parfait with berries, Greek yogurt and cucumber tzatziki, and Greek yogurt smoothie bowl.

Whole Grain Snacks/Meals

10. Corn: Low calorie whole grain food

Recipes that you can try: grilled corn on the cob with lime, corn and black bean salad, air-popped popcorn

11. Oatmeal: Fiber-rich filling food

Recipes that you can try: overnight oats with chia seeds, apple cinnamon oatmeal, berry almond oatmeal

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Conclusion

It’s important to remember that the number on the scale isn’t the only measure of health, and if you have a complicated relationship with food, it’s advisable to consult a dietitian before starting this eating style. By incorporating high volume foods into your diet, you reduce calorie intake, and support weight loss. For more tips and resources for weight loss, check out the JustFit app!