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Low Calorie & High Volume Diet

Reduce the deprivation and hunger that dieting can bring about with a high-volume, low-calorie diet. Foods with a low calorie density contain a lot of water and nutrients, but tend not to pile on the pounds. People usually eat the same amount (weight) of food at meals, regardless of the caloric content, so you can replace your high-calorie, fat-ridden choices with the same amount of lower-calorie, nutrient-dense foods and not feel deprived.

  1. Eat Your Veggies

    • Make salads, grilled or steamed vegetables and fruit salads the primary focus of your meals. Produce provides a lot of nutrition and few calories. Fill your plate with watery vegetables like lettuce, spinach, zucchini, peppers and celery. Three cups of fresh baby spinach leaves contain only nine calories, and take a long time to eat. Vegetables and fruits also contain a lot of fiber, which helps keep you full. Be aware of starchy vegetables like potatoes, corn and peas, which are more calorie-dense and can pack on the pounds when eaten with abandon.

    Eat Some Lean Protein

    • Accent your meals with some lean protein. Three ounces of proteins with low calorie density like chicken breast (skinless) or fish can satisfy your daily protein needs but not break the calorie bank. For example, 3 oz. of boneless chicken breast roasted contains 140 calories, while the same amount of a beef rib eye steak contains 225 calories. You could eat another ounce of chicken and still eat fewer overall calories than you would with the steak. Vegetarian protein options also work on a low-calorie, high-volume diet. Tofu and beans provide a wealth of nutrients, but both possess fewer calories per weight than fattier options.

    Eat Your Appetizers

    • Choose clear soups or green salad before your entree and you may eat less overall. These low-calorie foods fill you up and satisfy your need to chew without creating a huge calorie overload. Barbara Rolls, Ph.D, who wrote the book Volumetrics Weight Control, researches the concept of calorie density. A number of her studies focus on pre-meal choices and overall calorie consumption. She has found that you will eat less at any one meal if you first eat a snack like an apple, clear soup or salad.

    Think Before You Eat

    • Pay attention to your food choices. Reading nutrition labels and determining calories per portion can help you make smart decisions. Cookies, candy, cakes, chips, nuts, oils and other fats tend to be very high in calorie density and small servings can be less satisfying.

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