Eating more and weighing less may appeal to you, particularly if you carry excess body weight and have a hearty appetite. A high volume diet, also called an "energy density" diet, promises precisely this. Eating primarily low-calorie, nutrient-rich foods and fewer calorie-dense foods, can help you consume more food volume while effectively losing pounds, according to MayoClinic.com. For best results, seek specified guidance from your doctor or dietitian before making significant dietary changes.
Nonstarchy Vegetables
Nonstarchy vegetables such as leafy greens, broccoli and bell peppers are some of the lowest-calorie and highest-nutrient natural foods. In her book, "The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories," Barbara J. Rolls recommends consuming at least one dark green or yellow vegetable daily. Dark green vegetables, such as kale, spinach, mustard greens and broccoli, and yellow varieties, such as squash and yellow bell peppers, are particularly high in antioxidants -- nutrients that help protect your body from infections and disease. To reduce the caloric content of pasta, soups, casseroles and rice dishes, add a variety of cooked or fresh vegetables, then serve a normal-size portion on your plate. For improved portion control of denser foods, fill at least half of your lunch and dinner plates with fresh or steamed vegetables before adding other foods.
Fruits
Fruits, like vegetables, are prime sources of antioxidants as well as fiber, which promotes satiation. MayoClinic.com recommends that weight loss-seekers opt for fresh fruit over dried fruit, juices and fruit canned in heavy syrup, which are higher in calories and lower in nutrients. Consume a variety of colorful fruits for broadest dietary benefits. To cut back on candy and sugary sweets, try fruit-containing desserts, such as fresh berries atop low-fat yogurt, no-sugar-added fruit pie or baked apples topped with cinnamon. Fruits particularly rich in fiber and nutrients include berries, cherries, citrus fruits, pears, papaya, guava and tomatoes.
Lean Meats and Fish
Protein provides amino acids -- the building blocks of lean tissue. Rolls recommends incorporating the lowest-density protein sources, such as extra-lean beef, skinless white-meat poultry and fish, into nutritious meals during and following the weight loss process. Use low-fat cooking methods most often, since frying adds saturated fat and calories to foods. Try serving a skinless, baked chicken breast atop a loaded plate of leafy greens and swapping fatty steak in your diet out for an extra-lean hamburger. Cold-water fish, such as salmon, albacore tuna, herring, lake trout, flounder and halibut, provide the added benefit of omega-3 fatty acids -- essential fats associated with positive heart health and brain function.
Whole Grains
Unlike refined grains, such as white flour, whole grains have not been stripped of nutrients, protein or fiber during food processing. As a result, they promote your overall nutritional wellness and can help keep you fuller longer between meals. To increase your whole grain intake, MayoClinic.com recommends opting for whole wheat breads, cereals and pasta, oatmeal and brown rice instead of refined variations. When purchasing whole grain breads, cereals and pasta, check nutrient lists on food packaging to ensure that whole grains are listed as primary ingredients.
References
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- "The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories"; Barbara J. Rolls and Robert A. Barnett; 2000
Member Comments