Have you heard of volume eating? This isn't a new concept, people have been trying to use this “little trick” for decades, but it's making its debut again on social media. Volume eating is the practice of eating large amounts of certain types of foods, especially low-calorie, nutritious foods, in order to lose weight. Some people call it volumetric. While it may have sustainable benefits, it is not without drawbacks and nuances.
The idea behind this concept is that you can eat more without incurring high calorie intake, which will keep you full and leave less room for food that can ruin your weight loss plan. is. The ideal foods are those that can be eaten in large quantities, and those that should be eaten in moderation are considered small amounts of food.
Hearty foods are typically high in water and fiber and low in calories, such as lettuce, zucchini, watermelon, mushrooms, broccoli, citrus spinach, cucumbers, celery, bananas, berries, pears, legumes, peaches, and whole grains. It is a highly nutritious whole food. , grapes, egg whites. Small amounts of foods are high in calories and can range from dried fruit to honey, maple syrup, oils, nuts, nut butters, dark chocolate, desserts, processed foods and sugary foods/drinks.
Eating in portions can help you lose weight if you adhere to it, but the barrier to effective eating in weight loss is feeling truly satisfied after eating a meal and feeling restricted in what you eat. But with proper planning, hearty meals can promote nutrient diversity in your diet, especially for people who haven't traditionally eaten a lot of fruits and vegetables. Adhering to a hearty diet by default will help you avoid eating unhealthy choices and high-calorie foods such as fast food, baked goods, junk food, and sweets.
However, eating volume is only healthy if done correctly and if all necessary nutrients are met. People may insist on choosing the lowest calorie option available, even if it compromises the quality of their diet. For example, diet soda often has zero calories and may technically be perceived as a better choice compared to orange juice. But that's not true. While diet soda has no nutritional value at all, orange juice contains folate, potassium, vitamin C, antioxidants, and other beneficial micronutrients.
Being full is only part of being satisfied. For your meal plan to be sustainable in the long term, food must contain flavor and enjoyment. If you focus on eating a lot of a single food just because it's low in calories, you may get bored and start craving higher-calorie foods, which can be dangerous and lead to cravings and overeating.
It is important to note that low-calorie options do not necessarily prioritize nutrient density. By keeping this in mind, you can also avoid cravings while ensuring your body gets everything it needs. Completely cutting yourself off from all “bad things” is often behind diet failures. You don't have to completely avoid fats, carbohydrates, and many other favorite foods, but the key is moderation. For example, add a tablespoon or two of different types of olive oil. herbs and spices As part of a healthy meal plan, it can help vary tastes and avoid boredom.
To make your plate look full, you can also replace smaller, less nutritious dishes with larger, more nutritious dishes, such as adding bell peppers and onions to rice pilaf to make it appear larger than it actually is. Add lots of vegetables to your risotto to reduce calories and increase bulk. Try adding roasted carrots, bell peppers, and Brussels sprouts to these potatoes. Alternatively, consider replacing some of the potatoes with cauliflower to add volume and nutrition with fewer calories.
Cruciferous vegetables like broccoli and cauliflower are highly nutritious and high in fiber, which helps keep you full for longer. The idea is to add more color to your plate, and the more brightly colored fruits and vegetables you add to your plate, the more nutrients can be added to your meal. eat rainbow It provides you with more food for fewer calories and helps you avoid processed foods and heavy starches.
Eating only vegetables may lead to a protein deficiency. For example, if you only eat mushrooms, cabbage, cucumbers, and watermelons, you may be deficient in certain vitamins, minerals, and proteins. The key is finding balance and making sure you're getting enough calories, vitamins, minerals, and protein to fuel your body and keep your metabolism working properly.
Although this diet is sustainable, it's also quite restrictive and requires a significant amount of time to find recipes, plan meals, and calculate calorie density. You should also plan and prepare meals and snacks at home. Keeping a food diary not only helps you keep track of what you're eating, but it can also help you record recipes and ideas to help you reach your long-term goals.
The important thing is that Food culture and social media However, this often leads to an unhealthy cycle of restrictive eating, obsession, overeating, binge drinking, and feelings of shame and guilt. Losing weight can be difficult, but maintaining weight loss through healthy lifestyle changes has been shown to be more effective.
Eating volume can make you more conscious of what you're eating and can be beneficial for weight loss if executed and adhered to correctly, but it's not the only way to lose weight. If you want to learn more about this trend, talk to your health care provider or registered dietitian who can answer your questions and help you create a sustainable eating plan that works for you and your lifestyle. Don't be surprised if it's not hearty.
