Eat More, Weigh Less: The Power of Volume Eating for Sustainable Weight Loss
- manuelcarlycreate
- Aug 5
- 2 min read
Let’s be real—no one sticks to a diet that leaves them hungry all the time. If you consider yourself a hungry person (like me!), you’re not alone.
Hunger is one of the main reasons most diets fail.
The good news?
You don’t have to white-knuckle your way through mealtime in order to see the results you're looking for.
Enter: Volume Eating.
What is Volume Eating?
Volume eating is all about maximizing the amount of food you can eat for the least amount of calories. It’s not about restriction—it’s about smart swaps and filling your plate with foods that take up more space but don’t pack a calorie punch.
Why Does Hunger Matter?
Hunger is a primal signal. If you’re constantly battling it, your willpower will eventually be lost.
Diets that leave you feeling deprived are rarely sustainable.
Volume eating helps you feel satisfied, both physically and mentally, so you’re less likely to give up or binge later.
The Science Behind High-Volume Foods:
High-volume foods (think: fruits, veggies, lean proteins, broth-based soups) are packed with water and fiber.
This means they physically fill your stomach, triggering stretch receptors and sending “I’m full” signals to your brain.
Bonus: These foods are often nutrient-dense and support overall health.
Why High-Volume Foods Are a Game-Changer:
Stay Fuller, Longer: More food = more satiety, less snacking.
Nutrient Dense: Many high-volume foods are often great sources of vitamins, minerals, and fiber.
Blood Sugar Friendly: Fiber slows digestion, helping keep your energy and mood stable.
Sustainable: You’re less likely to feel deprived, so you can actually stick with it.
Practical Swaps: High vs. Low Volume Foods
Let’s look at some simple swaps for protein, carbs, and fats:
Protein:
High-volume: Grilled chicken breast, shrimp, egg whites, Greek yogurt
Low-volume: Pepperoni, cheese, sausage (also higher in fat)
Carbs:
High-volume: Berries, watermelon, spaghetti squash, air-popped popcorn, leafy greens
Low-volume: Bagels, crackers, granola, dried fruit, rice
Fats:
High-volume (relatively speaking): Avocado, olives (still calorie-dense, but more fiber/water than oils)
Low-volume: Butter, oils, nut butter
Visual Example:
Imagine a plate:
2 cups of broccoli + 4 oz grilled chicken + 1/2 cup quinoa = a heaping plate, under 400 calories
1 bagel with 2 tbsp cream cheese = small plate, about 400 calories
How to Start Volume Eating:
Fill half your plate with non-starchy veggies.
Choose lean proteins that add bulk without excess calories.
Swap refined carbs for whole, fiber-rich options.
Use fats mindfully—add flavor, but let plants be the star.
Bottom Line:
If you’re tired of feeling hungry and defeated by restrictive diets, try eating for volume. It’s not just about eating less—it’s about eating smarter, so you can feel full, satisfied, and energized while working toward your goals.
Curious about how to make volume eating work for your lifestyle?
Book a free discovery call so we can dive into your goals, what's holding you back, and finally start seeing the results you're looking for!
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