Being Strategic With Volume Eating During A Calorie Deficit

We talked about volume eating in the past.

Today, let’s talk about being strategic with volume eating because having a strategy to consume volume-friendly foods while losing weight can help promote fullness AND allow you to have room for fun/calorie-dense foods.

Two strategies that can make a huge difference while losing weight:

  1. Include volume-friendly foods at EVERY meal or snack you eat
  2. Space your volume-friendly meals and snacks throughout the day

Always include at least one volume-friendly food anytime you eat a meal or snack.

Volume-friendly foods are generally lower in calories while providing volume to keep you full.

Depending on the specific food, volume-friendly foods are high in protein, fiber, and nutrients the body needs.

When you’re in a calorie deficit you aren’t ever extremely “full”.

That’s why including at least one volume-friendly food at each meal and snack is important to do in a deficit, otherwise, the size of your meals and overall intake of food you’re eating during the day might not be much, making you feel hungry while increasing cravings.

On to strategy #2, which is KEY!

Space out the intake of your volume-friendly foods throughout the day.

The amount of volume-friendly foods you want to include at a meal or snack is completely up to you and largely based on your preference.

Spacing these foods can help promote fullness.

For example, lunch might be half a cup of broccoli and bell pepper, a portion of chicken breast, and half a cup of brown rice, with some fruit, and yogurt for dessert.

We have vegetables, chicken, fruit and yogurt as our four volume-friendly foods.

This is completely fine to have as a meal but a possible strategy to promote fullness is to increase the portion of vegetables to one and a half cups of broccoli and bell pepper and push the fruit and yogurt to have in a few hours as a snack.

Increasing the portion of vegetables keeps the volume of the meal similar to having fruit and yogurt.

Pushing the volume-friendly fruit and yogurt to snacktime means more volume and fewer calories later on in the day and better control of hunger since these foods have fiber and protein in them.

Play around with spacing out the intake of volume-friendly foods according to your hunger cues and schedule.

You don’t want to cut out foods at meals if you’re left hungry 30 minutes after eating a meal.

The whole purpose of spacing out these foods is to be able to manage hunger in a calorie deficit.

You will also find that including more healthy volume-friendly, lower-calorie foods in your diet can potentially mean having more room at the end of the day to enjoy your favorite chips or sweets.

Having the balance as a flexible eater is important to not only manage hunger but being able to satisfy your cravings!

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