July 3, 2022 Breaking News, Latest News, and Videos

Column: How To Eat Lots Of Food And Still Lose Weight

By: Jason Friedman 

I have always been a fan of eating lots of food. It is much more satiating physically because of what happens in our bodies when we eat lots of food, and mentally knowing the huge bowl of food I just ate was the same amount of calories as a small bag of trail mix. In general, when we think of a low calorie diet we think less food. In this article I will explain why that is not always the case.

What Is The Point Of Eating For Volume?

The whole point of eating for volume is to maximize the amount of food you can eat, while keeping your caloric intake as low as possible. I find this method very effective because the stomach can only hold so much food at a time. Therefore, if you focus on eating foods lower in calories yet still high in volume there will be less space in your stomach for caloric dense foods. This method will help you feel much more full even though you ate the same amount of calories, as seen in this photo below. A helpful tip I like to tell my clients when their goal is to lose weight is to drink a glass of water before each meal. This is a calorie free way to fill up your stomach, making you feel somewhat full which will cause you to eat less food.

Many Other Benefits Of Eating For Volume Include:

  • Volume foods are nutrient dense meaning you will get much more vitamins and minerals which will improve exercise performance, sleep, energy levels, brain function, and overall health.
  • They provide lots of fiber, leading to better digestive health and fullness.
  • Most foods higher in volume contain lots of water which will keep you more hydrated.
  • As mentioned earlier it is also more satisfying mentally to know that you just ate a huge plate of food while consuming a very low amount of calories.

Why I Believe Many Diets Tend To Fail

The reason certain diets tend to fail is because of hunger. If you do not feel satisfied after eating your meal you are most likely going to get more food. If you do that consistently you will no longer be in a caloric deficit, meaning you will not lose any more weight.

What Foods Should I Eat When Eating For Volume?

Foods higher in fiber tend to have more bulk, while being more filling and lower in calories. Try to eat more vegetables and fruits if you want to add volume to your plate, because they contain lots of fiber and are lower in calories.

Lean sources of protein with very little fat are also great high-volume foods. As a bonus, protein is the most satiating macronutrient and has a high thermic effect, which means that eating protein will satisfy your hunger better than eating carbs or fat will, and protein takes more energy to metabolize. This increase in energy expenditure can help you better maintain an energy deficit to lose body fat. If you want to see a list of foods to eat and healthy food alternatives that are high in volume and low in calories, checkout the rest of my blog on my website www.fitnessandoats.com

Jason Friedman is a NASM certified personal fitness trainer in Brentwood

He can be reached at: (310) 492-3265, jason@fitnessandoats.com

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