High Volume Low Calorie Foods: More Choices in Nutrient and Calorie Stable Dieting

If you are on a diet and are taking it in a bid to shed some weight or merely jogging your metabolism or simply eating better then you will be inclined to diet. But that does not always mean that one has to reduce quantity in order to shed some kilos. One great strategy is to integrate high volume low calorie foods strategy. These food types enable you enjoy large portions without accumulating the calorie intake making you feel full or satiated. In this article, I will discuss what high volume low calorie meals are, why they are effective and give you some high volume low calorie foods you can use in your diet.

What which Foods are high volume low calorie?

High volume low calorie foods are foods that provide good satiety, energy and nutrients but which contain small quantities of energy. These foods are usually high in water, fiber or often refer to as ‘air’ foods – these are foods that give you bulk without calories. Including these foods in your eating plans means that you can pile your plate, take large portions and still eat less calories than you had anticipated. These foods are perfect for anyone who struggles to feel full while on a diet, or anyone who wants to ensure they that they are not going to be starving themselves and gain back all the weight they have lost.

Advantages of eating Low Calorie High Volume Foods

1. Promote Satiety: Another advantage of high volume low calorie meals is that they enable you to have a long time feeling of satiated. Because these foods have fiber or water content, they take time to digest making you full for long to curb hunger as soon as you eat.
2. Encourage Healthy Eating Habits: Healthy eating habbits will allow you to consume great amount of food while taking in little calories and still feel like you are indulging. This can potentially assist you in maintaining a balance on what you eat year in and year out.
3. Support Weight Loss: Especially if you are on a weight loss program, high volume low calorie foods should be your best bet. Using them helps you take more food and therefore eat more while at the same time creating a negative energy balance or simply put, a calorie deficit – a crucial feature of any dieting process.
4. Improved Nutrient Intake: What should also be noted is that many foods containing high volume low calorie are still rich with essential nutrients vitamins and minerals. This makes sure you are reduced on your calorie intake but at the same time you are putting the right energies to your body.

High volume, low calorie foods listing

I do want to point out the benefits before moving on to the list of high volume low calorie foods that you might want to incorporate in your diet. These foods can be used in making high volume low calorie meals that are tasty and very fulfilling.

Vegetables: 

• High volume low calorie foods include vegetables and these are cross utility products. Being rich in fiber, water, and Nutrients these foods can help towards a healthy diet. Some of the best options include:
• Leafy Greens: They include spinach, kale, for instance, lettuce and many more. They are very source in calories but rich and nutrients.
• Zucchini and Cucumber: These vegetables contain a good portion of water in them, thus they are usefully for a body and contain few calories.
• Cauliflower and Broccoli: These are vegetables in the family Cabbage and they are perfect for increasing the volume of meal portions with little energy density.
• Bell Peppers: Bell peppers are good sources of vitamins and fiber which make it perfect for munching on its own or incorporated in salads.

Fruits: 

It is almost impossible to list all the types of foods that fall under this category, but fruits are among the best options for people who have to eat a lot of food, yet do not want to consume a lot of calories. They are sweet in the natural sense, and most of them are very rich in water and bulk such as fiber.

• Watermelon: A tasty and favourite fruit of many people, watermelon consists of approximately 92% of water which makes it low in calories and perfect in this hot summer.
• Berries: Strawberries, blueberries and raspberries are beneficial to det and contain antioxidants which are low i calorie.
• Citrus Fruits: Oranges grape fruits and lemons contain very few calories and are good sources of vitamin C.

Soups and Broths:

Using low-calorie soup or broth as appetizer is one of the effective ways to help you get more bulk but not many calories in your diet. When it comes to soup, ensure you take vegetable based soups, clear soups or tomato based soups most preferably with low calorie but full of nutrients.

• Air-Popped Popcorn: Air-popped popcorn is low in calories, high in fiber, with a dense nutritional value that can help control hunger pangs. You don’t feel guilty when you eat it because it is so light, and it’s crunchy, which makes you want to eat more of it, but you can eat a whole plate and it is not unhealthy.
• Shirataki Noodles: Konjac root is used in the production of these noodles and are extremely low in calorie content while can contribute bulk to dishes. Great for topping on soups, stir fries or any type of dish that calls for a more filling addition.

Low-Calorie Protein Sources: 

High protein high volume low calorie foods are not something that you have to look far and wide for these resources; there are many tasty options out there. Protein is essential for muscle maintenance, and these low-calorie sources can help you build lean muscle while keeping your calorie intake in check:

• Chicken Breast: Chick has no skin and no bones and it is considered as lean protein and low calorie source.
• Turkey Breast: Like chicken, lean turkey breast offers some protein with extremely low fat content.
• Tofu and Tempeh: Such plant-based proteins are not only low in calories but also serve as good stuff to satisfy hunger and illuminating the palate versatility.
• Egg Whites: They are rich in protein and very low in calories, so they are advantageous in any high volume diet.
• Non-Fat Greek Yogurt: One should take this since it contains a lot of proteins and probiotic and little calories. It’s best to consume it by itself but it could also be added to smoothies,cakes, and even used in preparing dishes that are to be served with rice.

What We’re Searching For in Low Calorie High Volume Meal Recipes

To come up with a high volume low calorie meal ensure that you combine some of the foods mentioned above. Begin with vegetables or fruits; then incorporate the protein source; then add a couple of calories from dressing or sauce. Here’s a sample meal idea:

• Salad Bowl: baseball with lettuce then add the spinach and arugula for the wild greens and put in chopped cabbages some cucumber, bell peppers, and tomatoes. Then, you need to put the grilled chicken breast or tofu on top of it for proteins. You can add a little dressing of balsamic vinegar as a dressing or a twist of lemon as the dressing.
• Stir-Fry: As your rice, try cauliflower rice and add vegetables of choice such as bell pepper, zucchini and mushrooms. It is best eaten with some lean protein such as shrimp or turkey breast, and fried in a little olive oil to help you get a well rounded, hefty meal.

Conclusion

Using high volume low calorie foods into food plan is a perfect way of taking large portions of food but within the recommended calorie intake. No matter what your goals are – whether it be weight loss or simply eating a better type of diet, these foods can make you feel full, satisfied and fed in the right way. On vegetables and fruits alone there is quite a list of choices that one can make High volume low calorie meals that are very healthy and tasty. In so categorizing the foods you should be eating, you shall be on the way to a healthy diet regime and manageable weight loss.