Are You Satisfied?
Food while dieting is known all too well as boring, bland, completely unsatisfying and always leaving you still hungry! One of the hardest parts of losing weight and being in a caloric deficit is feeling hungry. Lucky for you - I have some tricks of the trade to help you feel full and satisfied after your meals.
Volume foods are the secret weapon to any recipe. They are the nutrition choices that allow you to have generous amounts of food without eating more than plan to. My struggles with food were centered around lack of portion control. I would overeat, consuming far more than my body needed, and often used food as a source of comfort. Honoring my hunger and fullness, learning to intuitively eat and creating balanced meals helped me understand how to have the best of both worlds!
Some refer to high volume foods when in a caloric deficit to increase satiety and fullness. I, however, use them all the time! I love feeling satisfied and enjoying healthy portions of food on my plate. Most people assume a satisfying meal needs to be large, heavy and full of calories but that is not the case. Incorporating high volume foods encourages the consumption of whole, nutrient dense foods that also conquer hunger, provide satiety that lasts and give you the best of both worlds regardless of your goals!
Not only do volume foods help to make you feel more satiated, they also have a lot of perks! They are lower in calories, and higher in vitamins and minerals!
Examples of high volume foods include:
Salads with as many veggies as possible instead of cheese, croutons and creamy ranch
Riced cauliflower in place of or added to any rice, bread, pasta dish
Zoodles, lentil pasta or black bean noodles have half the calories with a bigger serving size
Rice cake snacks instead of bread or chips
High fiber wraps, tortillas, or thin crust pizza or
Swapping the bun for your burger for portobello mushrooms or a lettuce wrap
Sparkling, calorie free drinks like water, la Croix, etc.
Stevia, cacao nibs, popsicles
Mustard, salsa, lemon and lime juice, almond milk and herbs/ spices
Consuming high volume foods will result in feeling more satisfied, giving you larger portions and allowing you to enjoy meals without compromising the taste!
To read about how to turn up the taste volume on your food - check out this post. (Link to Golden Rule for Nutrition post)