The Science of Calorie Density & Volumetrics
Stomach stretch receptors signal fullness to your brain based on the physical volume of food in your stomach, not the number of calories. By choosing foods high in water, fiber, and air, you can eat full plates of food while remaining in a calorie deficit.
Frequently Asked Questions
What is volume eating?
Volume eating is a nutrition strategy focused on eating high-volume, low-calorie-density foods (foods rich in water, fiber, and air like vegetables, fruits, and popcorn) so you stay full while maintaining a calorie deficit.
What are the best low calorie high volume foods?
Top high-volume foods include fresh broccoli, strawberries, liquid egg whites, non-fat Greek yogurt, green cabbage, air-popped popcorn, cucumbers, and broth-based soups.
How does 500 calories of broccoli compare to 500 calories of peanut butter?
500 calories of fresh broccoli equals roughly 1,470 grams (over 3.2 lbs of broccoli!), whereas 500 calories of peanut butter is less than 5 tablespoons (~85g).