Volume Eating: How to Feel Full on Fewer Calories
The secret to sustainable dieting by choosing foods with high physical density and water volume.
Published on July 22, 2026 • Written by John & Mary • 4 min read
Stretch Receptors and Satiety
Your stomach contains physical stretch receptors. When they are triggered by a large volume of food, they send signals to your brain to release leptin, the fullness hormone.
If you eat calorie-dense foods like oils and nuts, you can consume 500 calories in a tiny volume that fails to stretch your stomach. Conversely, eating water-rich vegetables like Broccoli and Spinach fills your stomach physical capacity for a fraction of the calories.
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Try the portion scale on the Broccoli page to see how much food you can eat for 50 calories.
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