Are you a volume eater? Here's what you need to do

21 Apr 2020

Weight loss rules for high volume eaters might be a bit different than for everyone else. Want to know more?

Biologically speaking, weight loss is easy. When using more energy that we consume, we lose weight. Meaning, to create a sufficient caloric deficit, you need to move a little bit more and eat a little bit less.

But HOW to eat a little bit less?

You got two choices:

  • Decrease food portions (check our recommendations here)
  • Decrease caloric value of foods consumed
  • Foodies will go with the first one. If you’re a volume eater though, you should choose the second option!

    Some people like to eat a lot, take time for their meals. The time they spend with food is more important to them than the taste of it. We call them volume eaters.

    If you’re a volume eater, following our special guidelines should help you, especially when experiencing emotional hunger, wanting to binge or just sit in front of the TV and chew on something.

    First: Are you a volume eater?

    • The ritual of having a meal is more important than the taste of food
    • To feel satiated, you need to spend some time eating.
    • You like big portions.
    • You don’t mind meals light in flavours.
    • You feel uneasy when your meal is coming to the end – especially if it was small.
    • You prefer a large salad to a fillet mignon with gourmet side – no matter if you’re on a diet or not.

    You can feel like that every day or just sometimes. Regardless, it’s important to understand that part of yourself.

    If you’ve recognised yourself in the description above, you have to approach your weight loss a bit differently than those that just decrease their food portions.

    Volume eaters should focus on low-calorie foods and allow themselves to eat big portions.

    Perfect foods for volume eaters and how to combine your meals

    Few examples of big volume, low-calorie meals:

    • Big tossed salad with lettuce, arugula, cucumber, water packed tuna and black olives
    • Zoodles with vegetable sauce and feta
    • Spinach soup with peas and crushed bacon
    • Big tossed salad with lettuce, roasted beets and goat cottage cheese
    • Sauerkraut soup or jota with meat removed after cooking
    • Coleslaw with light mayo and fat-free Greek yogurt dressing
    • Big jug of smoothie made from strawberries, whey protein and fat-free Greek yogurt

    How to create a volume meal by yourself

    It’s easy. All you have to focus on is to choose super low-calorie foods for your base and then adding layers to increase the flavour and nutritional complexity.

    Each high-volume meal should be assembled from:

    • Group A: Low-calorie base
    • Group B: Foods for adding complexity
    • Group C: Light protein
    • Group D: Yummy toppings

    Follow our recommendations below and create delicious 350 – 450 kcal high volume meals with no problem.

    Group A: Low-calorie base

    Calories: less than 50 kcal per 100 grams

    Allowed amount in a volume meal: unlimited

    Benefit: high fibre, high in micronutrients

    • Iceberg lettuce (14 kcal / 100 g)
    • Arugula (25 kcal / 100 g)
    • Raw spinach (24 kcal / 100 g)
    • Celery (14 kcal / 100 g)
    • Cauliflower (23 kcal / 100 g)
    • Broccoli (35 kcal / 100 g)
    • Zucchini (17 kcal / 100 g)
    • Strawberries (32 kcal / 100 g)
    • Sauerkraut (19 kcal / 100 g)
    • Cherry tomatoes (18 kcal / 100 g)
    • Green bell peppers (22 kcal / 100 g)
    • Green beans (35 kcal / 100 g)

    Group B: Foods for adding complexity

    Calories: less than 100 kcal per 100 grams

    Allowed amount in a volume meal: 100 g

    Benefit: adding bulk and flavour to the meal

    • Onions (40 kcal / 100 g)
    • Carrots (41 kcal / 100 g)
    • Blackberries (43 kcal / 100 g)
    • Egg whites (52 kcal / 100 g)
    • Low fat cottage cheese (81 kcal / 100 g)
    • Peas (73 kcal / 100 g)
    • Canned artichokes in water (53 kcal / 100 g)

    Group C: Light protein

    Calories: less than 200 kcal per 100 grams

    Allowed amount in a volume meal: 80 g

    Benefit: amino acids which are building blocks of our body

    • Water packed tuna (116 kcal / 100 g)
    • Skinless chicken breast (173 kcal / 100 g)
    • Tofu (144 kcal / 100 g)
    • Eggs (155 kcal / 100 g)

    Group D: Perfect toppings

    Calories: less than 100 kcal per 2 tablespoons

    Allowed amount in a volume meal: 2 tablespoons (28 grams)

    Benefit: adding flavour to the meal

    • Black olives (32 kcal / 2 TBS)
    • Light mayo (89 kcal / 2 TBS)
    • Chopped walnuts (96 kcal / 2 TBS)
    • Chopped almonds (94 kcal / 2 TBS)
    • Mashed avocado (48 kcal / 2 TBS)
    • Skinless chicken breast (173 kcal / 100 g)
    • Balsamic vinegar (28 kcal / 2 TBS)
    • Feta cheese (81 kcal / 2 TBS)
    • Mozzarella cheese (45 kcal / 2 TBS)
    • Prosciutto (55 kcal / 2 TBS)
    • Crumbled bacon – drained (47 kcal / 2 TBS)