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How to Use the High Volume Low Calorie Foods List to Your Advantage

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How to Use the High Volume Low-Calorie Foods: Have you ever noticed that after devouring a whole bag of chips, you’re still left feeling hungry? Or perhaps, finishing off a pint of ice cream only seems to intensify your cravings? It’s a common issue: calorie-rich foods often fail to provide lasting satisfaction, fueling overeating and eventual weight gain.

Studies exploring the mechanics of cravings indicate that frequent consumption of calorie-dense foods may foster a recurring longing for them.

Conversely, opting for High Volume Low Calorie Foods can prolong satiety and facilitate portion control. These foods, abundant in nutrients, fiber, and water, effectively sustain the body’s energy levels and satisfaction over time.

This attribute further underscores how high-volume foods contribute to weight loss efforts. Therefore, why not embrace these delectable and fulfilling options to “eat your way slim”?

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What Are High volume low calorie foods?

Several characteristics define High Volume Low Calorie Foods. Typically, such foods possess:

High Water Content

High Volume Low Calorie Foods, like fruits and vegetables, contain abundant water content. This not only aids in hydration but also contributes bulk to the food without the extra calories.

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The presence of water in these foods fills up the stomach, promoting a sense of fullness and satisfaction, which helps curb overeating. Moreover, beverages like plain water, sparkling water, or lemon water are calorie-free options that do not contribute to your daily calorie intake.

High Fiber Content

High Volume Low Calorie Foods are rich in fiber, a crucial element for sustaining digestive well-being.

Fiber plays a pivotal role in regulating bowel movements, mitigating inflammation, lowering cholesterol levels, and promoting weight management. Additionally, the presence of fiber prolongs feelings of fullness, consequently reducing overall food consumption.

High Nutrient Density

High Volume Low Calorie Foods are usually packed with essential vitamins and minerals, offering nutritional benefits while keeping calorie intake in check. This nutrient density ensures that the body receives all the necessary nutrients for optimal functioning.

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Low-Calorie Density 

Calorie density signifies the number of calories present in a specific weight or volume of food. High Volume Low Calorie Foods boast a lower calorie density, translating to fewer calories per serving. This characteristic renders them an excellent option for weight management or sustaining a healthy weight.

Low-Fat Content

Fat serves as a concentrated energy source, containing over double the calories found in carbohydrates and proteins. High Volume Low Calorie Foods tend to be low in fat, aiding in the reduction of overall calorie consumption while still offering essential nutrients and fiber.

High Protein Content 

Protein, a vital macronutrient, plays a key role in enhancing satiety and boosting metabolism. Unlike carbohydrates, protein takes longer to digest, thus staying in the stomach for an extended duration. Consequently, this promotes a sense of fullness and diminishes unhealthy food cravings. Opting for high-volume, low-calorie foods like legumes and lean meats can effectively serve this purpose.

What Foods Are High in Volume and Low in Calories?

Here’s a selection of the most favored and nourishing high volume low calorie foods:


Broccoli stands out as a nutrient-rich vegetable, boasting high fiber content and minimal calories. With only 31 calories per cup of chopped, raw broccoli, it delivers a substantial portion of your daily vitamin K and C requirements.

For a delightful meal, consider roasting broccoli with garlic and lemon juice, pairing it with grilled chicken or fish.

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Much like broccoli, cauliflower is a fiber-rich vegetable with low caloric content. A cup of chopped raw cauliflower contains a mere 27 calories. Renowned for its versatility, cauliflower can serve as a low-calorie alternative for rice, pizza crust, or mashed potatoes.

Consider crafting a delightful meal by preparing cauliflower fried rice with shrimp and assorted vegetables.


Strawberries are a nutrient-packed fruit abundant in fiber, vitamin C, and antioxidants. With just 53 calories per cup of sliced strawberries, they’re a guilt-free indulgence. While they’re delightful on their own, strawberries also lend themselves well to a multitude of recipes, including smoothies and salads.

Consider crafting a vibrant and low-calorie salad by combining sliced strawberries with spinach, feta cheese, and balsamic vinaigrette dressing—a refreshing option sure to tantalize the taste buds.


Popcorn emerges as a surprisingly low-calorie snack option, rich in fiber and effective at staving off hunger. With just 31 calories per cup of air-popped popcorn, it’s a guilt-free choice (24).

Instead of opting for pre-packaged microwave varieties, consider purchasing plain kernels and popping them yourself on the stovetop or with an air popper. An enticing suggestion is to season popcorn with nutritional yeast and garlic powder for a flavorful and savory treat.

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Remember, even low-calorie foods can contribute to calorie intake if consumed excessively, so practicing portion control is key. Integrating these foods into balanced meals and snacks can promote satiety while aligning with your calorie targets.


Zucchini stands out as a versatile vegetable, boasting low caloric content and high fiber levels. With just 20 calories per cup of sliced, raw zucchini, it also serves as a rich source of vitamin C and potassium (16).

For a delicious meal, consider crafting zucchini noodles topped with tomato sauce and grilled shrimp.


Watermelon stands out as a particularly juicy, low-calorie fruit with high volume, and rich in essential vitamins and minerals. With only 46 calories per cup of diced watermelon (27), it’s not only a refreshing snack or dessert on its own but also a versatile ingredient for salads and smoothies.

For a delightful meal, consider blending diced watermelon with feta cheese and fresh mint leaves to create a flavorful summer salad.


Carrots, a root vegetable, boast high fiber content along with ample doses of vitamin A and potassium. With just 50 calories per cup of sliced, raw carrots (17), they’re a nutritious addition to any diet.

Enjoy carrots as a crunchy snack or incorporate them into diverse recipes like salads, soups, and stews. For a flavorful meal, consider roasting sliced carrots with herbs and serving them as a delectable side dish alongside grilled chicken or tofu.

Shirataki Noodles 

Shirataki noodles are noodles with low-calorie content, crafted from konjac yam root and water. A 4-ounce serving of these noodles offers merely 10 calories and negligible carbs, making them an excellent choice for individuals adhering to low-carb or low-calorie diets (22).

These noodles are versatile and can be incorporated into various dishes, ranging from stir-fries to salads. For instance, consider preparing a refreshing cold shirataki noodle salad featuring cucumbers, bell peppers, and a soy sauce-based dressing.


Mushrooms boast low caloric content and serve as a rich source of fiber, B vitamins, and antioxidants. With merely 15 calories per cup of sliced, raw mushrooms (5), they’re a nutritious addition to any meal.

These versatile fungi can be incorporated into an array of dishes, ranging from soups to salads. For example, consider sautéing mushrooms with onions and garlic, then serving them atop a bed of whole-wheat pasta for a flavorful meal.

Kelp Noodles 

Kelp noodles offer a low-calorie, low-carb substitute for conventional pasta. A single 4-ounce serving of kelp noodles provides merely 6 calories and minimal net carbs. With a slightly crunchy texture, they lend themselves well to both cold and hot dishes, such as stir-fries and salads.

Brown Rice 

Brown rice serves as a low-calorie, high-fiber carbohydrate suitable as a foundation for numerous meals. With just 216 calories per cup of cooked brown rice and offering 3.5 grams of fiber (10), it’s a nutritious choice.

Incorporate brown rice into various dishes, such as stir-fries, and salads, or as a complement to grilled proteins as a side dish.

How to Use the High Volume Low Calorie Foods List to Your Advantage

Volume eating involves prioritizing the consumption of generous portions of low-calorie foods in your diet. This strategy promotes feelings of fullness and satisfaction while reducing overall calorie intake, thus proving to be an effective tool for weight loss and weight management.

Incorporating High Volume Low Calorie Foods into your meals allows you to enhance meal volume without overindulging in high-calorie, low-nutrient options.

Benefits of Volume Eating

Incorporating volume eating into your diet offers numerous benefits:

1. Enhanced feelings of satiety and fullness facilitate adherence to your diet plan and aid in decreasing overall calorie consumption.
2. Emphasis on nutrient-dense foods potentially enhances overall health and lowers the likelihood of chronic diseases.
3. Improved digestion and bowel function are attributed to the elevated fiber and water content present in high-volume foods.
4. Convenience is a notable advantage, as many high-volume foods, like fruits and vegetables, can be swiftly and effortlessly prepared.
5. Enhanced weight management is achieved by allowing larger portions of more nutrient-dense foods, consequently reducing cravings for unhealthy snacks.

Tips for Volume Eating

Here are some tips to help you incorporate volume eating into your diet:

Control Portions

While high-volume, low-calorie foods are inherently lower in calories, it remains crucial to manage your portions effectively. Utilize the foods listed here to balance your low-calorie, high-volume snacks and meals, while also practicing portion control.

For instance, when craving a sandwich, incorporate high-volume foods like lettuce and spinach to augment the sandwich’s volume without increasing its calorie content.

Additional strategies for portion control and staying within your calorie budget include opting for smaller plates, pre-measuring servings, and attentively reading food labels.

 Meal Planning

Meal planning plays a crucial role in volume eating. By strategizing your meals and snacks in advance, you guarantee access to nutritious choices.

Opt for meals featuring a balanced combination of protein, fiber, and healthy fats. Whenever feasible, substitute high-calorie items with high-volume, low-calorie alternatives.

Shop Smart

When grocery shopping, prioritize high-volume, low-calorie food options such as fresh fruits and vegetables, whole grains, and lean proteins (1). Ensure you have a stash of healthy snacks like cut-up fruits and veggies, nuts or seeds, and low-fat dairy products readily available for when hunger strikes.

To shop wisely, consider stocking up on frozen fruits and vegetables, purchasing items in bulk when feasible, and exploring local farmer’s markets for seasonal produce. Shopping on a full stomach and adhering to a prepared shopping list can prevent impulsive purchases.

Lastly, steer clear of aisles containing unhealthy snacks and heavily processed foods to maintain a health-conscious shopping experience.

 Slow Down and Savor

Part of volume eating involves consuming food slowly and relishing each bite. This practice aids in recognizing when you’re full and prevents overeating. Take breaks between bites and be mindful of sensations of fullness and contentment.

Slowing down and savoring your food not only helps in regulating food intake but also enhances the enjoyment of meals.

To fully embrace this approach (also known as mindful eating), minimize distractions during meals. Refrain from watching TV, scrolling through social media, or reading while eating to fully focus on the eating experience.

Be patient

Keep in mind that implementing these strategies demands patience and dedication. Adjusting to a new eating routine may require time, but the enduring rewards of feeling fulfilled and nourished will justify the endeavor.

For optimal outcomes, establish manageable, realistic goals and monitor your advancement. Reflect on both your accomplishments and challenges to maintain motivation and stay aligned with your objectives.

People also ask

Q: What foods are high in volume but low in calories?

A: Fruits and vegetables

Q: What food is most filling with the least calories?

  • Greek Yogurt.
  • Cottage Cheese.
  • Fish.
  • Meat and Poultry.
  • Eggs.
  • Legumes.
  • Oats.
  • Vegetables.

Q: What is volume eating for fat loss?

A: A key advantage of volume eating lies in its support for weight management. Prioritizing foods with low calorie content yet high volume enables you to consume more substantial portions while sustaining a calorie deficit, a fundamental aspect of weight loss.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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