Volume Eating for Weight Loss

Volume Eating for Weight Loss: The Art of Eating More and Weighing Less (Yes, Really!)

Ah, volume eating. The dream diet, right? Eating a lot and losing weight? I’m in. And if you're anything like me, you've already perked up. But, before you start picturing endless mountains of pizza and ice cream, let me pull you back to reality—because while volume eating does mean eating more, it also does mean following some 'common' nutrition principles (fun, right).

Let’s break it down.

What Exactly is Volume Eating?

Volume eating is basically playing mind tricks on your stomach—legally! You focus on foods that have fewer calories per bite (also known as low-calorie density) but still fill you up. Think big salads, piles of roasted veggies, and lean proteins. It’s all about getting more food for fewer calories. And trust me, as someone who spends a lot of time talking about nutrition, the words "more food" are basically a love language.

Why Does it Work?

Let’s keep it real for a second: overly restrictive diets that leave you hangry and bitter are the worst. You know the ones (cough cough, lemon cleanses). Well, volume eating works because it fills you up without all those extra calories, which means you can still feel satisfied after meals instead.

By filling up on things like veggies and fruits, you’re giving your body what it needs—fibre, water, vitamins, minerals—without breaking the calorie bank. You may be able to stick within your calorie bugdet, your body gets what it needs by feeding it plenty of vitamins and minerals and you’re far less likely to raid the pantry at 9 p.m because you are hungry. Win-win!

What Should You Be Eating?

Here’s where the magic happens. Your volume-eating staples should be foods that take up a lot of space but are low in calories. Generally, these are foods that are quite nutrient dense (as opposed to energy dense), have more water in them (think fruits and veg compared to biscuits and cake), are higher in fibre and 'may' take longer to eat. If you think about sitting down for a home-cooked butter chicken curry as opposed to a quick burger from KFC. They may be similar in calories, however, one of these may take longer, may have more nutrients, more vegetables, fibre, water and volume. This may take longer to travel through our digestive system and provide us with longer lasting energy. All of this means that we generally are going to be fuller for longer, will be picking foods that are more nutrient-dense, and can help us feel full, which can all be helpful if we are in a calorie deficit to try and slowly lose weight.

Here are some top picks:

Veggies: Cauliflower, zucchini, spinach, broccoli, capsicum... basically, cucumber, mushrooms, snap peas, kale, go wild in the produce aisle.

Fruits: Strawberries, watermelon, apples—anything that’s high in water content.

Lean Proteins: Chicken, turkey, fish, or plant-based options like tofu (tofu with some pesto is my fav).

Soups: Think broth-based ones packed with veggies or legumes.

Popcorn: Air-popped, not butter drenched! A high-volume snack with minimal calories.

But, What About Fats and Carbs?!

I’m not going to tell you to ditch everything you love—volume eating isn’t about deprivation. It’s not 2003; we don’t have to fear carbs and fats anymore. However, we do need to be mindful. Think smaller portions of things like olive oil, nuts, and avocado. Don’t hate them—just embrace a little moderation (trust me, a tablespoon of peanut butter still brings joy).

Carbs? You bet. Opt for things like sweet potatoes or whole grains, but portion them out. Ideally, I'd be aiming for around a quarter of my plate being starchy carbs.

The "I Had Too Much Fibre" Warning

Now, this is where I need to be real with you. If you’re not used to downing piles of greens, your gut may be like, "Hey, what gives?" Cue the bloating and wind. If you’re not accustomed to fibre, ease into it like you're entering a cold swimming pool—gradually. Don’t go from a diet of chips and cookies to an all-veggie feast overnight, unless you want to spend the next day bloated and blaming me for your troubles.

No Need to Overdo It

One thing to remember with volume eating is that more isn’t always better. I know, shocking advice from someone who just told you to eat more, but stay with me here. It’s possible to go so extreme with this that you forget about those healthy fats and other nutrient-dense foods that are crucial for your health (we still love our avocado on toast).

So, How Do You Start Volume Eating?

The next time you sit down for a meal, try this approach:

Make Half Your Plate Veggies: No, potatoes don’t count as a vegetable in this case. Sorry, potato fans.

Choose Lean Protein: Take up about a quarter of your plate with chicken, fish, or plant-based proteins.

Get Smart with Carbs: Add a small portion of complex carbs like quinoa, brown rice, or sweet potatoes (around 15-20% of your plate).

Control Your Fats: A little olive oil is great, but don’t go overboard. A teaspoon goes a long way.

The Bottom Line (And It’s a Good One)

Volume eating is one of the best-kept secrets in weight loss because it works with your body’s natural hunger signals instead of against them. You can eat more, feel full, and still meet your weight loss goals. The best part? You won’t feel like you’re missing out, and your hunger won’t drive you to steal food off someone else’s plate.

Now go forth and eat—just don’t forget the veggies!

Enjoy your new way of eating! Remember, food should be enjoyed, not feared. So, dive into those big plates of colorful, delicious food and feel fabulous while doing it. 🌱