I talk a lot about volume eating in my lectures at the spa. Research shows that when people start a meal with a large salad or broth based soup, they eat less calories at that meal. Feeling full has much more to do with HOW MUCH you eat rather than HOW MANY calories you consume. So to feel full and still lose weight, it is important to look for high volume foods that are low in calories such as fruits, veggies, whole grains and lean proteins.

By focusing on the plate method (1/2 of your plate being fruits and vegetables, 1/4 whole grain and 1/4 lean protein), you will build a balanced meal that is high volume and low in calories.

For more information on this topic, here are some past blog posts:

Clearly I like this topic :). I really feel like this is a way to make a healthy lifestyle rather than living a diet. Diets are negative. You are constantly focused on what you can’t have. They are restrictive and food is viewed as the enemy or “bad”. Instead, with volume eating, you can focus on what you CAN have, changing to a more positive approach that will leave you psychologically, as well as physiologically, well fed and satisfied.

So instead of saying “I can’t have that because I am trying to lose weight”, replace it with “I CHOOSE to have this because I want to live a healthier lifestyle.” If you are interested in making changes, change the way you think and talk about those changes. YOU have chosen this, no one is making you do anything. A lifestyle is easier to stick to when you make that commitment and change your perspective and self talk.

Have you found the volume eating principle helpful? How have you incorporated this at home?

Emily Fonnesbeck RD,CD