This might shock you, but one of the most effective ways of losing weight is to increase your food intake. Yes, you heard (read) that right, but don’t start dreaming about that bag of chips just yet. To find out the facts behind this theory, Savoir Flair turned to fitness expert Nour El Chedrawi. Read on to get the lowdown on volume eating.
What Is Volume Eating?
Volume eating is simply the idea of eating big portions of food minus the added calories. How do you do that? You eat low-density foods, a.k.a. foods that have fewer calories per bite. You pile them up, shovel them in, bake them, steam them, and essentially do whatever you can to incorporate them. Which foods are considered low in density? Generally speaking, fibrous low-calorie vegetables. You could eat 500g of courgettes or you could eat 100g of sweet potato – both clock in at 85 calories. Opting for the courgettes, however, means more food on your plate. We eat with our eyes, so you’ll feel much more satisfied looking at a plate full of food than one that is half full.
The Foods to Eat
Oatmeal: Adding grated zucchini or puréed pumpkin to your oatmeal gives you a real bang for your calorie buck. For approximately 20 calories, enjoy watching your oatmeal expand. If you’re looking to add a protein source, egg whites are great. And if you’re feeling really wild, try replacing the oats with cauliflower. It’s delicious, I promise.
Rice: Try adding blitzed cauliflower or mushrooms. There are only 26 calories in 100g of mushrooms, so imagine just how much you could add to your rice!
Smoothies: Smoothies are amazing for summer, especially when you don’t have the time to dice up your fruits or veggies. Psyllium husk or xanthan gum are great if you want a huge glass of gooey, fruity goodness that will fill you up for hours, and 5g is more than enough to do the trick. If you don’t have either of these quirky ingredients, you can stick to water and ice. Lots and lots of water and ice.
Another hack is changing the way you combine your food to stretch it out further. So instead of making pancakes with oats and egg whites, cook each separately and add a lot more liquid to your oats to ramp up the volume. These small changes make a huge difference.
This is not to say that you cannot eat high-density foods like rice, pasta, or starchy vegetables. Of course you can, but all in moderation. By implementing these hacks, you’ll eat low-density foods more frequently so you can keep the high-density culprits to a minimum. Et voilà; stubborn fat be gone!
Promo Photo: Courtesy of @GirlsWithGluten