Weight loss programs typically involve reducing daily food portions. A contemporary approach, known as volume eating, promotes the consumption of large portions of low-calorie foods as a means to loss weight. This article explores the effectivity and long-term effects of losing weight through volume eating.

What is Volume Eating?

There are numerous strategies for weight loss, and volume eating has emerged as a popular method. This approach centers on eating large quantities of low-calorie foods.

Volume eating encourages the consumption of substantial portions of low-calorie foods, such as fruits, vegetable salads, and soups, to promote satiety. Individuals following this diet typically consume large amounts of low-calorie foods, moderate their intake of foods with medium calorie content, and avoid high-calorie foods entirely.

This diet facilitates weight maintenance or loss while ensuring a feeling of fullness and meeting nutritional requirements.

How to do Volume Eating

The principle of volume eating involves calorie restriction by consuming large portions of low-calorie foods. This approach encourages the inclusion of more fruits, vegetables, and nutrient-dense foods in one’s diet, allowing the physical sensation of eating more without a corresponding increase in calorie intake.

Consuming larger portions leads to greater satiety, particularly when the foods are high in fiber and nutrients. Prolonged satiety can reduce the frequency of eating throughout the day and foster more selective food choices.

In volume eating, food selection is based on caloric content. Low-calorie foods are permissible at any time and in any quantity, whereas high-calorie foods should be consumed sparingly or avoided.

Examples of low-calorie foods suitable for large portions include:

• Broth-based soups
• A variety of fruits such as apples, citrus fruits, berries, bananas, and stone fruits
• Non-starchy vegetables including carrots, tomatoes, leafy greens, broccoli, and cauliflower

Moderate portions can be made of slightly higher-calorie foods such as:

• Low-fat dairy products
• Whole grains
• Nuts
• Low-fat proteins

Foods that should be consumed in moderate portions include:

• High-fat meats
• Cheese
• Bread
• White rice

High-calorie foods, which should be limited or avoided, include:

• Candy
• Fried foods
• Cookies
• Processed foods

Advantages of Volume Eating

This diet method is associated with several benefits:

Sustainability

Volume eating does not require strict calorie restriction or hunger suppression. By consuming foods rich in fiber and nutrients, individuals are likely to feel fuller and reduce the urge to overeat, making this method more sustainable in the long term compared to traditional calorie-restrictive diets. 

Nutrient-Rich Diet Promotion

Volume eating supports the intake of essential nutrients. It is crucial to ensure a well-rounded diet that includes adequate carbohydrates, proteins, fats, and fiber, rather than solely focusing on low-calorie foods.

Weight Loss

Research indicates that low-calorie diets can lead to significant weight loss. Eating in large volumes may help to lower hunger hormone levels and reduce the likelihood of regaining weight after initial loss.

Volume eating may serve as an effective approach to weight loss and chronic disease management. However, it may not be suitable for everyone. Before starting this diet, it is advisable to consult with a healthcare provider or nutritionist. The Ai Care app, available on the App Store or Play Store, also offers consultation services.

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