Hey there! 👋🏻
What if eating for your health didn’t mean eating tiny portions?
That’s the idea behind volume eating—an approach that focuses on filling your plate with foods that are high in water and fiber but relatively low in calories. Think vegetables, fruits, leafy greens and broth-based soups.
Basically: more food, more fullness, without necessarily eating more calories. Sound like a dream, right? 😉
How does volume eating work?
Volume eating isn't a specific diet. It’s about choosing food that take up plenty of space on your plate and help you feel satisfied.
Food high in water and fiber can help you stay full longer. And there’s also a visual benefit: a generous plate of food can simply feel more satisfying than a tiny portion.
Because let's be honest—being hungry all day isn't exactly a sustainable strategy.
What should you eat?
Make high-volume foods the stars of your plate.
🥦 Vegetables: leafy greens, broccoli, cauliflower, carrots, cucumber and tomatoes
🍎 Fruits: berries, apples, oranges, bananas and other whole fruits
🍲 Soups: especially broth-based vegetable or chicken soups
🍚 Whole grains: brown rice, black rice, quinoa and other whole grains
🍗 Protein: chicken, fish, lean meats, beans and other legumes
A simple guide is ½ vegetables, ¼ protein and ¼ whole grains or other carbohydrates.
You don't have to eliminate the foods you love. Just think about what takes up the most space on your plate.
Can it help with weight loss?
It can.
Because high-volume foods can help you feel full while consuming fewer calories, volume eating may make it easier to reduce overall calorie intake. Research has also associated low-energy-density eating with weight loss and greater feelings of satisfaction.
But remember: volume eating isn't about eating as few calories as possible.
A variety of food like nuts, seeds and healthy oils are more calorie-dense, but that doesn't make them unhealthy. Balance still matters.
Make your healthy routine even better
Eating well is about the bigger picture—good food, movement, hydration, rest and giving your body the nutrients it needs.
And if you're looking to complement your daily wellness routine, Oleia Softgels can be an easy addition to your day. Just take 1–2 softgels daily after meals as part of your regular routine. 💜
Because healthy habits don't have to be complicated.
Eat more of the good stuff. Nourish your body. And make wellness something you actually enjoy.
Show me your bottle and I’ll show you mine? ‘Til next time! 😊
xo, L.
References:
https://health.clevelandclinic.org/volume-eating
https://www.medicalnewstoday.com/articles/volume-eating#what-it-is
