{"id":24535,"date":"2021-07-09T12:00:25","date_gmt":"2021-07-09T12:00:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24535"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"volume-eating","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/volume-eating\/","title":{"rendered":"Volume Eating: How To Stay Full On Fewer Calories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#What_Is_Volume_Eating\" >What Is Volume Eating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#What_To_Eat_To_Feel_Full\" >What To Eat To Feel Full?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Easy_Tips_How_To_Lose_Weight_With_Volume_Eating\" >Easy Tips: How To Lose Weight With Volume Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Volume_Eating_And_Keto\" >Volume Eating And Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Recipe_Ideas_For_Volume_Eating\" >Recipe Ideas For Volume Eating<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Easy_Vegetarian_Miso_Soup\" >Easy Vegetarian Miso Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Cucumber_Pea_Lettuce_Soup\" >Cucumber, Pea &amp; Lettuce Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#3-Ingredient_Mediterranean_Salad\" >3-Ingredient Mediterranean Salad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Roasted_Cauliflower_And_Zucchini\" >Roasted Cauliflower And Zucchini<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The secret to weight loss is not kept behind seven locks: if you spend more energy than you consume (calorie deficit) \u2014 you lose weight. Then why do so many people still struggle to reach their weight goals? That\u2019s because in most cases a calorie deficit comes at the expense of satiety and satisfied taste buds. The good news is that there\u2019s a way to stay full while decreasing calorie intake \u2014 volume eating. Also referred to as volumetrics, this approach to nutrition is easy to understand and requires very little effort. Intrigued? Let\u2019s look into some volume eating foods, recipes, and strategies.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Volume_Eating\"><\/span><b>What Is Volume Eating?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The logic behind volume <a href=\"https:\/\/betterme.world\/articles\/eating-chocolate-before-bed\/\">eating<\/a> is simple: calories don\u2019t make us full, it\u2019s the <a href=\"https:\/\/betterme.world\/articles\/how-to-stop-eating-late-at-night\/\">volume of food we eat<\/a>. Don\u2019t just take our word for it, several studies have shown that people report similar levels of hunger and fullness when the food volume stays the same but calories are reduced (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trick is that foods range considerably in how much you can eat for the same amount of calories: 340 kcals can be in the shape of a 100g doughnut or more than a kilogram of fresh strawberries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This difference is based on the <\/span><b>energy density (ED)<\/b><span style=\"font-weight: 400;\">, which is the amount of energy you get from a given weight of food (kcal\/g). ED differs for various macronutrients, let\u2019s take a look at kcal per 1g (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats \u2014 9 kcal\/g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates and sugar \u2014 4 kcal\/g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein \u2014 4 kcal\/g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber \u2014 1.5-2.5 kcal\/g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water \u2014 0 kcal\/g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So by regulating the composition of <a href=\"https:\/\/betterme.world\/articles\/eating-a-clove-of-garlic-before-bed\/\">your food choices<\/a>, you can have larger portions with fewer calories and reduce overall energy intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Volume eating is backed by more than a decade of research by Barbara Rolls, a<\/span><span style=\"font-weight: 400;\"> professor of nutrition and head of nutritional sciences at Pennsylvania State University.<\/span><span style=\"font-weight: 400;\"> Rolls provides\u00a0 laboratory-based, epidemiological, and clinical data to back this approach:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using energy density as a guide leads to overall better eating patterns (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means long-term results, as you adopt habits that promote sustainable weight maintenance without deprivation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One study by Roll\u2019s group showed the connection between the low energy density of meals and weight status. A bigger fraction of a meal consisting of low-ED foods is associated with lower body mass index and waist circumference (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-016-1324-8\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unlike many diets, volumetrics is accessible to people with various health conditions.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/portion-size-for-weight-loss\/\">Portion Size For Weight Loss: 10 Tips To Master Portion Control<\/a><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-29137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1024x576.jpg\" alt=\"better me\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_To_Feel_Full\"><\/span><b>What To Eat To Feel Full?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Based on ED, we can differentiate \u201chigh-volume\u201d and \u201clow-volume\u201d foods. The former are low-calorie items that you can eat in a large volume, the latter are foods with high ED that provide many calories even in low volume portions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With volume eating, your task is to incorporate more high-volume foods that will fill up your stomach in a literal sense, so you don\u2019t eat as much when giving in to your favorite low-volume food cravings like pizza and chocolate candies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what are the volume eating foods to include in your weight loss diet (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)?<\/span><b><\/b><\/p>\n<p><b>Water-rich fruits and vegetables. <\/b><span style=\"font-weight: 400;\">You can \u201cwater down\u201d your meals to make the overall energy density lower. Include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">leafy greens like kale, lettuce, and spinach;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">fruit and berries like apples, blackberries, and strawberries;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">different types of cabbage like\u00a0 broccoli and cauliflower;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">other watery vegetables like peppers, cucumbers, zucchini, celery.<\/span><\/li>\n<\/ul>\n<p><b>Fiber-rich foods. <\/b><span style=\"font-weight: 400;\">These are:<\/span><b><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">whole grains like oats, buckwheat, brown rice, and quinoa;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">legumes like peas, beans, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-33071 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-1024x576.png\" alt=\"volume eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Tips_How_To_Lose_Weight_With_Volume_Eating\"><\/span><b>Easy Tips: How To Lose Weight With Volume Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">But you can\u2019t live off lettuce and whole-grain bread, right? Exactly! These high-volume foods are your guide to small changes, as volume eating is about a healthier balance of high- and low-volume foods achieved through easy strategies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few volume eating tips to fine-tune your nutrition habits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try eating low-ED food like a salad or a soup before the first course, so that you are already somewhat full before starting on your high-calorie low-volume items, especially those with fats and added sugar (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/nbu.12280\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strive for water-rich fruits and vegetables to make up 50% of your plate\/meal. Then, 25% \u2014 whole grains, and another 25% \u2014 lean proteins like tofu, legumes, white-fleshed fish, and poultry.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When possible, substitute saturated fats found in butter, red meat, palm and coconut oils for healthier options like vegetable oils, avocados, and eggs. While these are low-volume foods, they often have the same ED as some fat-free items (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to your snacks, as they often sneak in low-volume high-ED foods in your diet. Prefer popcorn and fresh fruit over potato chips, nuts, and dried fruit (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/multimedia\/low-calorie-foods\/sls-20076175?s=6\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit your alcohol consumption. A drink seems like no meal at all, but its ED is 7 kcal\/g.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best part is that you don\u2019t need to count calories to implement volume eating! But if you are into calorie counting, with volume eating you stay full on 1200 calories or whatever goal you have based on your energy expenditure.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38917\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Volume_Eating_And_Keto\"><\/span><b>Volume Eating And Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might wonder if the volume eating approach is an option if you are on a Keto diet. It seems counter-intuitive, as Keto is a high-fat low-carb diet, meaning that its core is foods with high energy density.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, keto volume eating is a thing! Some volume eating approaches might be lifesavers for keto-newbies who are struggling to feel full with small portion sizes. Adding more high-volume greens and low-carb veggies can ease the transition, so you don\u2019t have to power through the hunger. Also, when you feel up on water-rich foods, you\u2019ll more likely avoid fat overconsumption.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recipe_Ideas_For_Volume_Eating\"><\/span><b>Recipe Ideas For Volume Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are still hesitating despite all the benefits of volume <a href=\"https:\/\/betterme.world\/articles\/why-do-i-eat-so-much\/\">eating<\/a>, it might be because <a href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\">nibbling on kale and cucumbers<\/a> before moving on to carbs and proteins doesn\u2019t sound like much fun. We gathered some volume eating recipe examples to show that high-volume low-ED foods don\u2019t mean less flavor!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38900\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5450-1024x576.png\" alt=\"Volume Eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5450.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5450-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5450.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5450.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Vegetarian_Miso_Soup\"><\/span><b>Easy Vegetarian Miso Soup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ingredients:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water (4 cups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shredded nori or wakame seaweed (1 tbsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White miso (\u2153 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 chopped scallions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Silken tofu (\u00bd block), cut into 1-inch cubes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy sauce<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a medium pot, add water, and simmer shredded seaweed for 5-6 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to very low heat and add <\/span><span style=\"font-weight: 400;\">the miso, scallions, tofu, and soy sauce.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir till miso dissolves and make sure it\u2019s not boiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All done, serve hot, and enjoy!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The recipe is for 4 servings, 83 kcals e<\/span><span style=\"font-weight: 400;\">ach (<\/span><a href=\"https:\/\/www.thespruceeats.com\/basic-miso-soup-3377886\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cucumber_Pea_Lettuce_Soup\"><\/span><b>Cucumber, Pea &amp; Lettuce Soup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rapeseed oil (1 tsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A roughly chopped small bunch of spring onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A roughly chopped cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roughly chopped round lettuce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frozen peas (225 g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable bouillon (4 tsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bio yogurt (optional, 4 tbsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slices of rye bread<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boil 1.4 liters of water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a large pan to heat the oil and fry spring onions for 5 minutes, steer frequently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add lettuce, peas, and cucumber and pour the boiled water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in the bouillon and simmer for 10 minutes while covered (the vegetables should be still bright green).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a blender to reach a smooth consistency. Serve with the bread either hot or cold.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The recipe is for 4 servings, 156 kcals each (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/cucumber-pea-lettuce-soup\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/flaxseed-recipes-for-weight-loss\/\">Flaxseed Recipes For Weight Loss: 6 Simple Ways To Use This Superfood<\/a><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-29382 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2-1024x576.jpg\" alt=\"volume eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/5-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Ingredient_Mediterranean_Salad\"><\/span><b>3-Ingredient Mediterranean Salad<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced <a href=\"https:\/\/betterme.world\/articles\/tomato-diet\/\">tomatoes<\/a> (3 cups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A large diced cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chopped fresh parsley leaves (20 g)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ground Sumac (1 tsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil (2 tbsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Freshly squeezed lemon juice (2 tsp)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix tomatoes, cucumbers, and parsley in a large bowl. Add salt, and set aside for 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently mix in the rest of the ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give it a few more minutes to soak in the flavors and enjoy!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The recipe is for 4 servings, 105 kcals each (<\/span><a href=\"https:\/\/www.themediterraneandish.com\/3-ingredient-mediterranean-salad\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Roasted_Cauliflower_And_Zucchini\"><\/span><b>Roasted Cauliflower And Zucchini<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 head of cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 medium-sized zucchinis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic (4 cloves)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil (2 tbsp)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbes de Provence (2 pinches) or other seasonings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Freshly ground black pepper<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 375\u00b0F (190\u00b0C).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the washed cauliflower and <a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">zucchini<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dice the garlic.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix vegetables, olive oil, and garlic in a bowl, so they are evenly coated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread them on a baking dish in a single layer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle with the remaining seasoning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for\u00a0 45 minutes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The recipe is for 4 servings, 84 kcals each (<\/span><a href=\"https:\/\/fearlessfresh.com\/roasted-cauliflower-and-zucchini\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Volume eating is a flexible science-based approach to nutrition that leads to sustainable weight loss for minimal effort. Once you learn about energy density and decide which high-volume foods to incorporate, following the tips is even easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among other benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don\u2019t cut out any food groups or ingredients completely, so you can still enjoy moderate amounts of your guilty-pleasure foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You stay full and satisfied on a lower calorie count (without even counting calories)!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volume eating allows you to combine the approach with other diets, even Keto.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So if you are looking for ways to bring your weight loss game to a new level, volume eating is a thing to try!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Volume_Eating\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.themediterraneandish.com\/3-ingredient-mediterranean-salad\/\"><span style=\"font-weight: 400;\">3-Ingredient Mediterranean Salad <\/span><\/a><span style=\"font-weight: 400;\">(2019, themediterraneandish.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">Changing the Energy Density of the Diet as a Strategy for Weight Management<\/span><\/a><span style=\"font-weight: 400;\"> (2005, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/cucumber-pea-lettuce-soup\"><span style=\"font-weight: 400;\">Cucumber, pea &amp; lettuce soup<\/span><\/a><span style=\"font-weight: 400;\"> (2017, bbcgoodfood.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-016-1324-8\"><span style=\"font-weight: 400;\">Dietary energy density and obesity: how consumption patterns differ by body weight status <\/span><\/a><span style=\"font-weight: 400;\">(2018, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/nbu.12280\"><span style=\"font-weight: 400;\">Dietary energy density: Applying behavioural science to weight management<\/span><\/a><span style=\"font-weight: 400;\"> (2017, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.thespruceeats.com\/basic-miso-soup-3377886\"><span style=\"font-weight: 400;\">Easy Vegetarian Miso Soup<\/span><\/a><span style=\"font-weight: 400;\"> (2021, thespruceeats.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fearlessfresh.com\/roasted-cauliflower-and-zucchini\/\"><span style=\"font-weight: 400;\">Roasted Cauliflower and Zucchini<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fearlessfresh.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/multimedia\/low-calorie-foods\/sls-20076175?s=6\"><span style=\"font-weight: 400;\">Slide show: Choose the right foods for weight control<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/volumetrics-what-it-is\">Volumetrics<\/a> (2021, webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The secret to weight loss is not kept behind seven locks: if you spend more energy than you consume (calorie deficit) \u2014 you lose weight. Then why do so many people still struggle to reach their weight goals? That\u2019s because in most cases a calorie deficit comes at the expense of satiety and satisfied taste [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24537,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[124,87],"class_list":["post-24535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Volume Eating: How To Stay Full On Fewer Calories - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/volume-eating\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Volume Eating: How To Stay Full On Fewer Calories\" \/>\n<meta property=\"og:description\" content=\"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/volume-eating\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vira Kondratyuk, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vira Kondratyuk, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Volume Eating: How To Stay Full On Fewer Calories\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/\"},\"wordCount\":1703,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The secret to weight loss is not kept behind seven locks: if you spend more energy than you consume (calorie deficit) \u2014 you lose weight. Then why do so many people still struggle to reach their weight goals? That\u2019s because in most cases a calorie deficit comes at the expense of satiety and satisfied taste buds. The good news is that there\u2019s a way to stay full while decreasing calorie intake \u2014 volume eating. Also referred to as volumetrics, this approach to nutrition is easy to understand and requires very little effort. Intrigued? Let\u2019s look into some volume eating foods, recipes, and strategies.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Volume Eating?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The logic behind volume <a href=\\\"https:\/\/betterme.world\/articles\/eating-chocolate-before-bed\/\\\">eating<\/a> is simple: calories don\u2019t make us full, it\u2019s the <a href=\\\"https:\/\/betterme.world\/articles\/how-to-stop-eating-late-at-night\/\\\">volume of food we eat<\/a>. Don\u2019t just take our word for it, several studies have shown that people report similar levels of hunger and fullness when the food volume stays the same but calories are reduced (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The trick is that foods range considerably in how much you can eat for the same amount of calories: 340 kcals can be in the shape of a 100g doughnut or more than a kilogram of fresh strawberries.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This difference is based on the <\/span><b>energy density (ED)<\/b><span style=\\\"font-weight: 400;\\\">, which is the amount of energy you get from a given weight of food (kcal\/g). ED differs for various macronutrients, let\u2019s take a look at kcal per 1g (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\\\"><span st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/\",\"url\":\"https:\/\/betterme.world\/articles\/volume-eating\/\",\"name\":\"Volume Eating: How To Stay Full On Fewer Calories - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/volume-eating\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/volume-eating\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Volume Eating: How To Stay Full On Fewer Calories\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Volume Eating: How To Stay Full On Fewer Calories - BetterMe","description":"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/volume-eating\/","og_locale":"en_US","og_type":"article","og_title":"Volume Eating: How To Stay Full On Fewer Calories","og_description":"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!","og_url":"https:\/\/betterme.world\/articles\/volume-eating\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg","type":"image\/jpeg"}],"author":"Vira Kondratyuk, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vira Kondratyuk, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/volume-eating\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Volume Eating: How To Stay Full On Fewer Calories","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/"},"wordCount":1703,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The secret to weight loss is not kept behind seven locks: if you spend more energy than you consume (calorie deficit) \u2014 you lose weight. Then why do so many people still struggle to reach their weight goals? That\u2019s because in most cases a calorie deficit comes at the expense of satiety and satisfied taste buds. The good news is that there\u2019s a way to stay full while decreasing calorie intake \u2014 volume eating. Also referred to as volumetrics, this approach to nutrition is easy to understand and requires very little effort. Intrigued? Let\u2019s look into some volume eating foods, recipes, and strategies.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Volume Eating?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The logic behind volume <a href=\"https:\/\/betterme.world\/articles\/eating-chocolate-before-bed\/\">eating<\/a> is simple: calories don\u2019t make us full, it\u2019s the <a href=\"https:\/\/betterme.world\/articles\/how-to-stop-eating-late-at-night\/\">volume of food we eat<\/a>. Don\u2019t just take our word for it, several studies have shown that people report similar levels of hunger and fullness when the food volume stays the same but calories are reduced (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The trick is that foods range considerably in how much you can eat for the same amount of calories: 340 kcals can be in the shape of a 100g doughnut or more than a kilogram of fresh strawberries.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This difference is based on the <\/span><b>energy density (ED)<\/b><span style=\"font-weight: 400;\">, which is the amount of energy you get from a given weight of food (kcal\/g). ED differs for various macronutrients, let\u2019s take a look at kcal per 1g (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002822305002956\"><span st ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/volume-eating\/","url":"https:\/\/betterme.world\/articles\/volume-eating\/","name":"Volume Eating: How To Stay Full On Fewer Calories - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Have you tried volume eating for weight loss? Learn well-researched and easy-to-do nutrition hacks to eat bigger portions for fewer calories!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/volume-eating\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/volume-eating\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/volume-eating\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1766745095.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/volume-eating\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Volume Eating: How To Stay Full On Fewer Calories"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/24535","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=24535"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/24535\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/24537"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=24535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=24535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=24535"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=24535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}