Reach and maintain your weight loss goal without going hungry! Eat high volume foods to aid weight loss and stay healthy!
Are you trying to lose weight but frustrated because your diet leaves you hungry, fatigued, and cranky? Did you reach your weight loss goals by following a strict meal plan but then find it too difficult to maintain your weight loss?
The true key to achieving and maintaining healthy weight loss is to focus on delicious and nutritious high volume foods. High volume foods are those that contain a high percentage of water, fiber, and nutrients while offering relatively few calories.
The Centers for Disease Control and Prevention reports that most individuals eat roughly the same volume of food each day (1). What this means to weight loss is that if you eat mostly low volume, calorically dense foods then you are likely to gain weight. Conversely, if you eat mostly high volume, less calorically dense foods then you are likely to lose weight.
All fruits and vegetables are wonderful high volume foods as they are rich in vitamins, minerals, fiber, and antioxidants and relatively low in calories. Other healthful high volume options include low fat dairy, whole grains, beans, tofu, broth based soups, shellfish, whitefish, egg whites, and air popped popcorn.
No foods are off limits, simply center your meals around these healthful and weight loss promoting foods. By using this simple weight loss strategy you won’t feel deprived and your body will receive the nutrition it needs to function at 100%. In turn, you will be better able to stick to your healthy eating habits once you’ve reached your weight loss goal, thereby enabling you to maintain your ideal weight.
In order to eat your way to lasting weight loss with high volume foods, set a goal of preparing and choosing meals that contain at least 2/3 high volume foods. Doing so will ensure that your body is fully nourished while successfully achieving and maintaining your weight loss goals.
High Volume Breakfasts for Weight Loss:
1/2 cup oatmeal cooked in 1 cup water, topped with 1 cup berries, 1/2 cup low fat milk, and 2 tbsp chopped nuts
1 whole egg plus 2 egg whites served with 1 cup sauteed veggies, 1 small whole wheat pita, and 2 tbsp salsa
High Volume Lunches for Weight Loss:
2 cups leafy greens topped with 1 cup chopped veggies, 1/2 cup canned salmon or tuna, 1/2 cup cooked whole grains or beans, and 1 tbsp balsamic vinegar or light dressing
1 small whole wheat pita, 1/2 cup cottage cheese, 1 cup mixed veggies, 1 cup leafy greens, 1 tbsp balsamic vinegar or light dressing, and 1 medium apple
High Volume Snacks for Weight Loss:
1 cup chopped veggies and 1/4 cup hummus
1 medium apple and 1 tbsp peanut butter
1 cup berries and 1/2 cup low fat yogurt
1 cup air popped popcorn, 1 tbsp raisins, and 1 tbsp chopped nuts
High Volume Dinners for Weight Loss:
1 cup Spicy West African Peanut Soup served with 1 cup steamed veggies and 1 small whole wheat pita bread
4 oz whitefish served with 1 cup mixed veggies and 1/2 cup brown rice, wild rice, or quinoa
High Volume Desserts for Weight Loss:
1 cup melon and 1/3 cup fruit sorbet
1 frozen banana blended with 1 tbsp cocoa powder, 1/4 low fat milk, and 1/4 water
1 cup berries and 1/3 cup ice cream (chose lighter options such as Breyer’s)