Volumetrics: Foods to make you feel full!
Eating a lot of food may seem strange when trying to lose weight and eat healthier, but it can be beneficial. However, it can be effective, provided you choose low-calorie, nutrient-dense options. The term is called volume eating.
“Volume eating” for vegan women over thirty is a strategy that allows you to consume more food while still maintaining a calorie deficit, which is essential for weight loss. By choosing foods that are high in volume but low in calories, you can feel fuller for longer periods without overindulging in calories. Plus, these nutrient-dense choices provide essential vitamins and minerals, supporting overall health as well. It’s a win-win situation for both your waistline and your well-being!
Volume eating involves changing your focus from how much you eat to the quality of the food you consume. Instead of trying to reduce your food intake, you are choosing nutrient-rich, low-calorie options that allow you to eat more without consuming too many calories. Vegan babe, this approach is not a strict diet plan, but rather a strategy that involves selecting foods with a high volume in relation to their calorie content. By adopting this method, you can satisfy your hunger and feel full for a longer period of time, all while creating a calorie deficit for weight loss. It is a simple yet effective tactic for reaching your health and weight goals.
Here are some tips and ideas:
Load Up on Vegetables: Vegetables are your BFFs vegan babe when it comes to volume eating. They’re low in calories but high in fiber, vitamins, minerals, phytochemicals, and antioxidants. AT meal times aim for eating at least half your plate full of non-starchy vegetables like leafy greens, broccoli, cauliflower, bell peppers, cucumbers, zucchini, and tomatoes.
Choose High Fiber Carbohydrates: High fiber grains such as quinoa, brown rice, barley, bulgur, beans, and oats are nutritious and filling. They provide fiber and complex carbohydrates, which help keep you satisfied for longer. More often opt for high fiber carbohydrates over carbs with little (less than 2 grams per serving)or no fiber. For example instead of jasmine rice opt for jasmine brown rice.
Choose High Fiber Carbohydrates: High fiber grains such as quinoa, brown rice, barley, bulgur, beans, and oats are nutritious and filling. They provide fiber and complex carbohydrates, which help keep you satisfied for longer. More often opt for high fiber carbohydrates over carbs with little (less than 2 grams per serving)or no fiber. For example instead of jasmine rice opt for jasmine brown rice.
Eat balanced snack combos: When consuming snacks add volume AKA fiber such as baby carrots with MaryGone crackers and hummus, air-popped popcorn, with pumpkin seeds and cut up apple cucumbers. These options provide nutrients and fiber without adding too many calories.
Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and help control appetite.
Prioritize protein at every meal: Protein is highly satiating, meaning it helps you feel full and satisfied after a meal. Including protein in each meal can help curb hunger and reduce the likelihood of overeating throughout the day. It has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning your body burns more calories during the digestion and absorption of protein-rich foods- which will help with you losing weight!! AND this will boost your metabolism and contribute to overall calorie expenditure.
Include Healthy Fats: While you want to focus on low-calorie foods, don’t skimp on healthy fats. Incorporate sources like avocados, nuts such as cashews, walnuts and seeds such as chia or hemp seeds for satiety and they provide important nutrients like Omega 3 fatty acids.
Plan Balanced Meals: Aim for meals that include a combination of vegetables, high fiber carbohydrates, protein-rich foods like tofu or seitan, and healthy fats. This balance ensures you’re getting a variety of nutrients while promoting satiety.
By vegan women adding more volume (fiber) to your balanced meals and snacks you are:
Increasing your satiety: Fiber-rich foods tend to be more filling than low-fiber foods. When you consume foods high in fiber, they absorb water and expand in your stomach, triggering receptors that signal feelings of fullness to your brain. This can help you eat less overall and reduce the likelihood of overeating. In a 2019 study published in The Journal of Nutrition, researchers investigated the impact of various diets on 345 individuals. Their findings revealed that fiber was the most reliable predictor of weight loss.
Stabilizes blood sugar: Fiber helps stabilize blood sugar levels and prevents spikes and crashes that can lead to increased hunger and cravings.
Lower calorie density: Many high-fiber foods, such as fruits and vegetables, which are naturally low in calories but high in volume. This means you can eat larger portions without consuming excess calories, helping you feel satisfied while still maintaining a calorie deficit for weight loss.
Regulates bowel movements: Adequate fiber intake promotes regular bowel movements and helps prevent constipation, which can be beneficial for overall digestive health and comfort.
Promotes gut health: Fiber serves as fuel for the beneficial bacteria in your gut, promoting a healthy balance of gut flora. A healthy gut has been linked to a healthy weight loss and the overall health benefits.
Here are three benefits of volume eating for vegan women:
Satiety without excess calories: Volume eating allows you to consume larger portions of food while keeping your calorie intake in check. By choosing foods that are high in volume but low in calories, such as fruits and vegetables, you can feel full and satisfied without overindulging in calories. This can help you stick to your calorie goals for weight loss or maintenance.
Nutrient density: Many foods that are conducive to volume eating, such as fruits, vegetables, and high fiber carbohydrates that are rich in essential vitamins, minerals, and other nutrients. By focusing on these nutrient-dense options, you can ensure that your body receives the nourishment it needs to function optimally, supporting overall health and hitting your vegan weight loss goals as well!
Improved digestion and gut health: Volume eating often involves consuming plenty of fiber-rich foods, which can promote healthy digestion and support a diverse gut microbiome. A healthy gut is associated with various health benefits.
Low-Volume Foods vs. High-Volume Foods
| Low volume food | High volume food | Serving size | Calories |
| French fries | 1 serving | 456 | |
| Brown rice | ½ cup | 150 | |
| Cooked spinach | 1 cup | 45 | |
| Cooked brussel sprouts | 1 cup | 88 | |
Here are some examples of volume-eating meal ideas for you:
1. Peanut Butter Banana Oatmeal:
Oatmeal with peanut butter, milk, chocolate protein powder, banana (volume), and berries (volume)
2. Fava with avocado:
Fava tofu with spinach (volume) on high fiber bread avocado toast with tomatoes (volume)
3. High protein salad combo:
Salad kit (volume) with seitan (see recipe in YouTube) and bulgur wheat, sliced apples (volume), pumpkin seeds and dressing
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