Diet Guide
Eat large amounts of low calorie food so you never feel hungry on a diet.
Volume eating means choosing foods that are very filling but low in calories. You eat a huge plate of food, feel completely full, and still stay within your calorie target.
The key idea is calorie density. Some foods pack a lot of calories into a small amount. Other foods have very few calories but take up a lot of space in your stomach. Volume eating focuses on the second group.
You still track calories. The difference is that every calorie you eat comes with a lot of food weight behind it.
Imagine you have 1000 calories for lunch. You could spend those calories on one small burger. That leaves you looking at an empty wrapper. Or you could spend the same 1000 calories on 300g chicken breast, 250g rice, and 400g of vegetables. That is almost 1 kilogram of food. The calories are identical. The fullness is completely different. Volume eating picks the second option every time.
| Pros | Cons |
|---|---|
| You never need to feel hungry | Requires eating large quantities of vegetables |
| Works within any calorie target | Meal prep takes more time than simple eating |
| Naturally encourages whole foods | Harder to follow when eating out |
| Large plate sizes feel satisfying | Some people do not enjoy high volume eating |
Dietary energy density, or calories per gram of food, directly affects how full you feel and how much you eat overall. Low energy density foods allow larger portions for the same number of calories. A study published in the American Journal of Clinical Nutrition found that eating a low energy density diet reduced calorie intake without increasing hunger. Vegetables, lean proteins, and whole grains have the lowest energy density of common foods.
Read the researchThousands of people doing this diet share their experience on Reddit. Visit r/volumeeating
Volume eating is how I lost weight without ever feeling like I was dieting. See my go-to 1kg meal, why it is the only approach that lasts, and how I went from 128kg to 86kg on it.
Build huge, low-calorie plates using the food calorie database.