Ever found yourself halfway through a bag of chips only to realize you’re still hungry? Many of us struggle with portion control and overeating, and most often it’s because some foods just don’t fill us up. That’s where the concept of volume eating comes into play. It’s a smart, satisfying approach that focuses on the amount of food you eat, not just the number of calories consumed. We spoke to nutritionists who help break down how volume eating works and the simple food swaps that can make a big difference in keeping you full and satisfied.
How volume eating supports weight loss
“Volume eating is a method of eating that focuses on eating low-calorie foods in a large amount,” explains Dawn Manning, MS, RD, CDCES, Director for Digital Health at Nutu. “These foods typically have high fiber and water content to help keep you full without feeling deprived.” The idea is simple: you get to eat more food by volume (or serving size), but still keep your calorie intake in check.
“[it’s] a way to outsmart your stomach,” adds Joan Salge Blake, EdD, RDN, LDN, FAND, nutrition professor at Boston University. Many of us eat based on how full we feel rather than counting every calorie. High-volume foods take up more space in your stomach, sending “I’m full” signals to your brain and helping curb cravings. “In contrast, candy such as jelly beans fill you out before they fill you up because they are calorically dense,” she adds.
And no, volume eating isn’t a restrictive diet. Volume eating can make meals more satisfying, both mentally and physically. “You’re still eating a lot, but the food you choose is nutrient-dense and lower in calories, which means you can eat more without going over your daily calorie goals,” says Elias Ortiz, MD, Chief Bariatric Surgeon at Elias Ortiz & Company.
High-volume, low-calorie food swaps to boost weight loss
Here are some easy food swaps our experts recommend to help you feel fuller for longer:
Swap potato chips for air-popped popcorn
“Popcorn is a whole grain that is rich in fiber and high in volume and satiety, yet low in calories,” says Blake. “Three cups of air-popped popcorn provide less than 100 calories and a whopping 3.5 grams of fiber.” That’s enough to keep you satisfied without overdoing it. In contrast, three cups of potato chips total about 450 calories, and most of us don’t want to stop there. Add a sprinkle of nutritional yeast or a dash of flaky salt for flavor without the fat.
If you’re a fan of enjoying your chips with dips, you still can! Blake suggests quartering a red pepper and using it as a “salsa scoop” in place of tortilla chips for a low-calorie, filling snack. “A red pepper is less than 40 calories compared to a cup of tortilla chips that weighs in at about 130 calories per cup,” she says.
Swap white rice for riced cauliflower with seasonings
Riced cauliflower might not sound exciting, but with the right seasonings or a bit of garlic and olive oil spray, it can become a satisfying base for any dish. “It’s low in calories but fills you up, making it a perfect substitute for regular rice,” says Dr. Ortiz. “You can use it in stir-fries, as a base for bowls or even as a side dish. Half a cup of cooked white rice has about 100 calories, while the same amount of cauliflower rice clocks in under 25.
Swap ice cream for frozen grapes
Craving something cold and sweet? Skip the pint of ice cream and try frozen grapes. According to Dr. Blake, “Naturally-sweet grapes are a perfect low-calorie, high-volume snack. Grapes are over 80 percent water, so a cup provides a mere 110 calories.” A cup of vanilla ice cream, on the other hand, contains more than twice that, about 275 calories. “The temperature of the frozen grapes will also force you to slow down your eating due to their chilly nature,” adds Dr. Blake. This gives your brain more time to register that your stomach is full.
Swap creamy soups with veggie-based broths
Some of our favorite soups, like clam chowder or broccoli cheddar, often require high-calorie ingredients like heavy cream. “Swap them out for a broth-based soup,” advises Manning. “For example, a cup of cream of chicken soup has 226 calories and zero fiber while a cup of chicken soup has 84 calories and 2.3 grams of fiber.”
Swap pasta with zucchini noodles
Pasta has a reputation for being one of the highest-calorie dishes. But you can still get that comforting “noodle” texture with the help of veggies. Zucchini or butternut squash noodles are great alternatives. “Typically, one cup of spaghetti noodles has 196 calories compared to 20 calories in zucchini noodles,” says Manning.
“You can use them in place of regular pasta in any dish—whether it’s with marinara, pesto or just some garlic and olive oil,” adds Dr. Ortiz. “It’s an easy way to get more veggies and feel full without the calorie overload.”
How to safely practice volume eating
While volume eating is generally a safe and sustainable approach, it’s important to listen to your body. If you have digestive issues, especially those that make you sensitive to fiber (like IBS), suddenly loading up on high-volume foods may cause discomfort. Gradually increasing your fiber intake and drinking plenty of water can help your body adjust.
Also, volume eating doesn’t mean you must avoid all foods with a high calorie content. “Focus on a balanced diet and proper nutrients rather than just certain types of foods to make sure you’re getting good nutrition,” reminds Manning. “Don’t forget to include healthy fats,” like avocados and olive oil. Just be mindful of portions and pair them with high-volume foods.
