Eat More For Less
A nutritionist’s guide to volume eating
Volume eating - filling up on low-energy-density, whole foods - is a great tool for most people, with amazing benefits beyond just weight loss & appetite control
If you’ve ever been on a traditional ‘diet’, you probably found yourself feeling constantly hungry. And you might have believed that hunger was just part of the process - but it doesn’t have to be.
Yes, a calorie deficit is required for fat loss, and yes, that sometimes involves challenges.
But being hungry 24/7 isn't the key to sustainable fat loss. In fact, restriction is a red flag and one of the top reasons why most diets fail.
Just because you're in a calorie deficit, doesn't mean you need to feel restricted or deprived. You CAN feel full and satisfied, even whilst losing fat. And one of the key tools I use with clients to do this, is volume eating.
What is volume eating?
Volume up, calories down.
Volume eating is a way of eating that prioritises foods that are high in volume but low in calories. These foods tend to have high water and/or fibre content, like:
Leafy greens
Broccoli
Mushrooms
Peppers
Berries
Courgette
Legumes
These types of foods give you both the mental and the physical satisfaction of eating a large meal - without the calorie overload.
Volume eating lets you feel full and satisfied, even whilst losing fat.
Why volume eating works
The focus is on using high volume foods to positively influence hunger, satiety, and therefore, weight management. It works by increasing the volume of food you eat, so your stomach feels physically full. This helps manage hunger hormones - like ghrelin - and reduces your risk of overeating.
Volume eating: beyond weight loss
Even if fat loss isn’t your goal, volume eating still delivers powerful benefits:
Improves gut health via increased fibre
Boosts micronutrient and antioxidant intake
Strengthen your immune system & healthy hormone regulation
Encourages plant diversity and wholefood habits
How to start volume eating
Volume eating is the complete opposite of restriction - it’s about smart additions. Here are some real-life ways to get started:
Fill half your plate with non-starchy vegetables (leafy greens, mushrooms, broccoli, peppers)
Bulk out curries, stews & pasta with added veg or legumes
Use plant-based swaps: try cauliflower rice, squash noodles or courgette ribbons
Snack smarter: raw veggies with protein-rich dips like hummus
Make ‘half and half’ swaps: mix spaghetti with courgetti, or rice with cauliflower rice
Keep frozen veg handy for quick meal bulk-outs (peas, spinach, green beans, stir-fry mixes)Swap refined sugar treats for whole fruits (with skin on!)
Volume eating is the complete opposite of restriction - it’s about smart additions - whether its breakfast, lunch or dinner.
Do’s & don’ts of volume eating
DO:
Mix up your veg - try new plants weekly to avoid boredom
Include lean protein at every meal to support satiety & preserve muscle - especially if you’re in a fat loss phase
Be sure to still include healthy fats like olive oil, nuts & avocado for brain & hormone support
DON’T:
Cut out all fats - as well as brain & hormone health, they’re crucial for absorbing vitamins A, D, E & K
Rely on low-calorie swaps like diet sodas or fat-free products - the focus should be on smart whole food additions
Deep fry or overload high-volume foods with breadcrumbs/oil if fat loss is your goal - it beats the purpose of volume eating! Instead steam, bake, poach or air-fry your food
One more thing: hydration matters
Upping your fibre without also increasing water is a fast track to gastrointestinal discomfort - think bloating and gas. Fibre needs fluid to move through your digestive system effectively, so be sure to hydrate consistently - especially if you’re new to eating more than your 5-a-day.
If you’re working with a nutritional therapist or other healthcare professional, they can help you understand what healthy hydration looks like for you. Want advice now? Learn more about working with me here.
Final takeaways: volume eating made simple
Volume eating isn’t about restriction - it’s about eating smarter, not less.
Filling your plate with high-volume, low-calorie foods helps you stay full and satisfied in a calorie deficit - it’s a practical strategy to reduce cravings, support fat loss and improve overall nutrition.
The key is balance: combine fibre-rich plants with enough protein, healthy fats and hydration to feel your best.
Use it as a flexible tool - not a rigid rule - to create meals that nourish your body and align with your goals.
Get started for free
If volume eating sounds like a tool that could really benefit your life and your health goals, you can give it a try today. I’ve put together a free high-volume food list to help you get started. As a bonus, it includes lean protein sources to help you build a balanced plate and ensure successful, long-term fat loss and maintenance.
