The Key to Losing Weight Without Feeling Like You’re Losing: Volume Eating
Do you ever feel like you can eat a whole meal… and still be hungry? You’re not alone, my friend. One of the biggest challenges in losing weight isn’t simply consuming fewer calories; it’s making sure you feel full and satisfied while doing it! The problem?
A lot of what we eat now is fast to eat and slow to fill you up. Think about it:
- A 300-calorie protein shake? Gone in 60 seconds.
- A small bag of chips? Down in five bites.
- A handful of nuts? Barely makes a dent.
Your brain doesn’t even have time to process that you’ve eaten! And next thing you know, you’re grabbing more food… and extra calories. What if you could eat more, feel full, and still lose weight? to volume eating — one of the greatest hacks for sustainable weight loss.
WHAT IS VOLUME EATING ?
Volume eating is the trick of selecting foods that contain low amounts of calories per serving, but take longer to eat and actually physically fill your stomach. This gives your body time to release hormones, such as cholecystokinin (CCK), glucagon like peptide-1 (GLP-1), and peptide YY (PYY), that signal your brain:
HOW VOLUME EATING WORKS
We take those fast, calorie-packed foods and turn them into larger, protein-rich meals that require chewing and digesting instead.
- Liquid calories? Turn them into solid meals.
>For instance: Swap that quick protein shake for thick, creamy, high-protein banana pudding (recipe below!) by blending it with pudding mix and a few basic ingredients.
- High-calorie snacks? Replace them with high-volume substitutes.
>For example: Rather than snacking on a handful of nuts (200 calories in 5 bites), create a bowl of cottage cheese and berries with cinnamon — same calorie count but triple the volume.
- Light meals? Increase the protein and fiber. An example: In addition to regular pasta, add spiralized zucchini, lean ground turkey and marinara sauce, doubling the size of the meal — and not doubling the calories!
Research Behind Why Volume Eating Is Effective!
It Actually Takes Up Space in Your Body
Your stomach has stretch receptors that send signals to your brain when full (Delzenne et al., 2010). More volume = more stretch = stronger fullness signals.
It Slows Down Eating (Which Helps Avoid Overeating!)
Research reveals that fast eating causes you to consume more calories before your brain registers what is happening (Ohkuma et al., 2015). There is an intentionality to high-volume meals that forces you to slow down and be more aware of what you are eating.
It Helps You Stay Full For Longer
High-volume foods (particularly those that are high in protein and/or fiber) slow down digestion and fill you up for several hours afterward (Clark & Slavin, 2013). That means no snacking, no cravings, and easy weight loss!
The Ultimate Volume-Eating Dessert: CP’s Banana Cream Pie Pudding
Truly satisfying, this high-protein banana pudding is a thick, creamy tonic for when that sweet tooth strikes! Rather than slamming a protein shake in a matter of seconds, you’ll have a gigantic serving of pudding that takes a long time to eat, so you’ll feel sated and satisfied.
Nutrition (Per serving — total of 3 servings):
Calories: 248 | Protein: 27g | Carbs: 25g | Fat: 5g | Fiber: 2g
Total Time: 10 Minutes Prep, 1 Hour Chill
Ingredients:
- 3 bottles of high-protein vanilla shake
- 1 box of sugar-free banana cream Jell-O pudding mix
- 1 medium banana, chopped
- 3 graham crackers, crumbled
Instructions:
- Whisk or Blend: Add the protein shake to the pudding mix and stir together for 30 seconds.
- Chill: Transfer to serving bowls and place in the refrigerator for 1 hour until thick and creamy.
- Finish it off: Divide the chopped banana among the 3 servings, and top with crumbled graham crackers.
- Enjoy! Enjoy your flavor, and allow fullness to creep in!
Total Cost per serving: $2.77
Compared to traditional banana pudding, this version slashes calories nearly 40% and packs 5x the protein to keep you fuller longer—all without breaking the bank!
Bottom Line: You Can Eat MORE & Lose Weight
So volume eating is not eating less of certain foods; it is eating smarter. By selecting foods that take up more space and time to consume, you’ll feel satisfied, will stay full longer, and will find weight loss to be effortless. No more quick snacks and light meals that leave you wanting more!
Are you ready to take charge of hunger and make weight loss a breeze? If you want a tool to track your meals, hit your macros, and make every bite count — check out KEPT — we make food work FOR you, not against you.
What’s your go-to high-volume meal? Leave it in the comments—I’d love to try!
Frequently Asked Questions
Volume eating is the practice of eating foods that are low in calories but high in volume, making you feel fuller without consuming a lot of calories.
By incorporating volume eating for weight loss, you can eat larger portions of low-calorie, high-volume foods, which will help you stay full while still losing weight.
Vegetables like zucchini, cauliflower, and leafy greens are great options, as well as foods like air-popped popcorn, broth-based soups, and fruits with high water content like watermelon.
Sustainable weight loss is possible because volume eating allows you to feel full for longer, reducing cravings and making it easier to stick to a healthy diet.
High-volume foods (especially those rich in protein and fiber) take longer to digest, helping you feel satisfied for several hours and reducing the likelihood of overeating.
Yes, you can incorporate volume eating into every meal by choosing foods that are filling, like lean proteins, fibrous vegetables, and whole grains, without significantly increasing calorie intake.
Replace high-calorie snacks with foods like fruits, vegetables, and yogurt-based snacks. For instance, swap a handful of nuts for a large bowl of fresh fruit or a protein-packed smoothie.
By choosing foods that fill you up without many calories, volume eating helps you manage hunger, making it easier to stick to your weight loss goals.
Absolutely! Once you’ve reached your desired weight, volume eating can help maintain your weight by continuing to prioritize foods that keep you full without adding extra calories.
A simple high-volume meal could be a salad with leafy greens, lean protein like chicken breast, and a variety of colorful vegetables, topped with a light dressing. It’s filling, nutritious, and quick to make.
