The following table shows the average calories, fiber, sugar, carbohydrates, and protein found in 100 grams of these high-volume low-calorie fruits [7] [8] [9] [10].
Learn More: The No-Carb No-Sugar Diet: Everything You Need to Know
| How-Volume Low-Calorie Fruits | Calories | Fiber | Sugar | Carbohydrates | Protein |
|---|
| Strawberries |
36 kcal |
1 g |
4.86 g |
7.96 g |
0.64 g |
| Blueberries |
64 kcal |
1.3 g |
9.36 g |
14.6 g |
0.7 g |
| Raspberries |
57 kcal |
1.6 g |
2.68 g |
12.9 g |
1.01 g |
| Blackberries |
43 kcal |
5.3 g |
4.88 g |
9.61 g |
1.39 g |
| Watermelon |
30 kcal |
0.4 g |
6.2 g |
7.55 g |
0.61 g |
| Cantaloupe |
38 kcal |
0.8 g |
7.88 g |
8.16 g |
0.82 g |
| Honeydew Melon |
36 kcal |
0.8 g |
8.12 g |
9.09 g |
0.54 g |
| Oranges |
52 kcal |
2 g |
8.57 g |
11.8 g |
0.91 g |
| Grapefruits |
37 kcal |
1.2 g |
7.3 g |
9.09 g |
0.88 g |
| Mandarins |
53 kcal |
1.8 g |
10.6 g |
13.3 g |
0.81 g |
| Clementines |
47 kcal |
1.7 g |
9.18 g |
12 g |
0.85 g |
| Peaches |
46 kcal |
1.5 g |
8.39 g |
10.1 g |
0.91 g |
| Nectarines |
43 kcal |
1.5 g |
7.89 g |
9.42 g |
1.06 g |
| Apples |
65 kcal |
2.1 g |
13.3 g |
15.6 g |
0.15 g |
| Pears |
63 kcal |
3.1 g |
9.69 g |
15.1 g |
0.38 g |
| Plums |
46 kcal |
1.4 g |
9.92 g |
11.4 g |
0.7 g |
| Grapes (Green) |
80 kcal |
2.3 g |
16.1 g |
18.6 g |
0.9 g |
| Kiwi |
64 kcal |
3 g |
8.99 g |
14 g |
1.06 g |
| Pineapple |
60 kcal |
0.9 g |
11.4 g |
14.1 g |
0.46 g |
High-Volume Low-Calorie Meats
- Skinless Chicken Breast
- Turkey Breast
- Lean Ground Turkey or Chicken
- Fish: Most fish, such as cod, tilapia, and flounder, and fatty fish, like salmon and mackerel
- Shrimp
- Lean Cuts of Pork
- Lean Beef Cuts: Sirloin or tenderloin
- Veal: Veal loin or veal round
- Game Meats: Venison or bison
The table below breaks down the average calories, fat, sugar, carbohydrates, and protein in 100 grams of these high-volume low-calorie meats [11] [12] [13].
Learn More: Is Steak Good for Weight Loss? The Best and Worst Cuts of Meat
| How-Volume Low-Calorie Meats | Calories | Fat | Sugar | Carbohydrates | Protein |
|---|
| Skinless Chicken Breast |
106 kcal |
1.93 g |
0 g |
0 g |
22.5 g |
| Turkey Breast |
114 kcal |
1.48 g |
0.05 g |
0.14 g |
23.7 g |
| Lean Ground Turkey (93 percent) |
150 kcal |
8.34 g |
0 g |
0 g |
18.7 g |
| Cod |
82 kcal |
0.67 g |
0 g |
0 g |
17.8 g |
| Tilapia |
96 kcal |
1.7 g |
0 g |
0 g |
20.1 g |
| Flounder |
70 kcal |
1.93 g |
0 g |
0 g |
12.4 g |
| Salmon |
179 kcal |
10.4 g |
0 g |
0 g |
19.9 g |
| Mackerel |
205 kcal |
13.9 g |
0 g |
0 g |
18.6 g |
| Shrimp |
85 kcal |
0.51 g |
0 g |
0 g |
20.1 g |
| Lean Cuts of Pork (Backribs) |
224 kcal |
16.3 g |
0 g |
0 g |
19.1 g |
| Sirloin |
152 kcal |
7.81 g |
0 g |
0 g |
19.1 g |
| Venison |
116 kcal |
2.66 g |
0 g |
0 g |
21.5 g |
| Bison |
146 kcal |
7.21 g |
0 g |
0.05 g |
20.2 g |
High-Volume Low-Calorie Plant-Based Protein
- Lentils
- Chickpeas
- Black Beans
- Edamame (young soybeans)
- Quinoa
- Tofu
- Tempeh: It’s a plant-based meat alternative.
- Seitan: It is a protein-rich meat substitute made from gluten.
- Hemp Seeds
- Green Peas
- Spinach
To check out the average levels of calories, fat, starch, sugar, carbohydrates, and protein in 100 grams of these high-volume low-calorie plant-based protein sources, take a look at the following table [14] [15] [16] [17].
| How-Volume Low-Calorie Plant-Based Protein | Calories | Fat | Starch | Carbohydrates | Protein |
|---|
| Lentils |
360 kcal |
1.92 g |
37.1 g |
62.2 g |
23.6 g |
| Chickpeas |
383 kcal |
6.27 g |
34.1 g |
60.4 g |
21.3 g |
| Black Beans |
118 kcal |
1.45 g |
36.6 g |
4.2 g |
24.4 g |
| Edamame |
121 kcal |
5.2 g |
1.51 g |
8.91 g |
11.9 g |
| Quinoa (Cooked) |
120 kcal |
1.92 g |
17.6 g |
21.3 g |
4.4 g |
| Tofu |
76 kcal |
4.78 g |
0 g |
1.87 g |
8.08 g |
| Tempeh |
192 kcal |
10.8 g |
0 g |
7.64 g |
20.3 g |
| Seitan |
107 kcal |
0.77 g |
0 g |
9.52 g |
17.9 g |
| Hemp Seeds (Hulled) |
553 kcal |
48.8 g |
0 g |
8.67 g |
31.6 g |
| Green Peas |
81 kcal |
0.4 g |
0 g |
14.4 g |
5.42 g |
| Spinach |
28 kcal |
0.6 g |
0 g |
2.64 g |
2.91 g |
So, if you need some hints to use these high-volume low-calorie ingredients in your daily meal, check out the following 3-day meal plan.
Learn More: 20 Best Zero-Calorie Drinks: Are They Healthy for Weight Loss?
High-Volume Low-Calorie 3-Day Meal Plan
The following meal plan is a sample 3-day plan to help you get started. You can change it based on your goal, needs, and preferences, but ensure it contains high-volume low-calorie foods introduced above.
Day 1
Breakfast: Greek Yogurt Parfait
- 1 cup of non-fat Greek yogurt
- 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons of granola
Lunch: Grilled Chicken Salad
- 4 oz grilled chicken breast
- Mixed salad greens (spinach, arugula, lettuce)
- Cherry tomatoes, cucumber slices, and bell peppers
- Balsamic vinaigrette dressing
Snack: Sliced Cucumber with Hummus
- 1 cup cucumber slices
- 2 tablespoons hummus
Dinner: Baked Cod with Quinoa and Steamed Broccoli
- 4 oz baked cod
- 1/2 cup cooked quinoa
- Steamed broccoli
Day 2
Breakfast: Smoothie Bowl
- 1 cup mixed berries
- 1/2 banana
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: sliced kiwi, shredded coconut, and a sprinkle of granola
Lunch: Lentil and Vegetable Soup
- 1 cup lentil soup (homemade or low-sodium store-bought)
- Mixed vegetables (carrots, celery, spinach)
Snack: Apple Slices with Almond Butter
- 1 medium apple, sliced
- 2 tablespoons almond butter
Dinner: Stir-Fried Tofu with Brown Rice and Mixed Vegetables
- 4 oz tofu, stir-fried with soy sauce and vegetables (bell peppers, broccoli, snap peas)
- 1/2 cup cooked brown rice
Day 3
Breakfast: Oatmeal with Berries and Nuts
- 1/2 cup rolled oats cooked with water or almond milk
- 1/2 cup mixed berries
- 1 tablespoon chopped almonds
Lunch: Chickpea Salad Wrap
- Whole-grain wrap filled with chickpeas, mixed greens, cherry tomatoes, cucumber, and a light vinaigrette
Snack: Carrot Sticks with Hummus
- 1 cup carrot sticks
- 2 tablespoons hummus
Dinner: Grilled Salmon with Quinoa and Roasted Asparagus
- 4 oz grilled salmon
- 1/2 cup cooked quinoa
- Roasted asparagus
So, what happens if we eat high-volume low-calorie foods?
The Benefits of Volume Eating
- Weight loss: Various studies prove that eating large amounts of low-calorie foods is an effective way to lose weight, as they make you feel full without adding much to the caloric intake. A review of 13 studies on over 3500 participants showed that consuming lower calories can boost weight loss. Another survey of over 50,000 women indicated that calorie-dense foods can lead to weight loss [18] [19] [20].
- Appetite Control: A 2009 study on 15 women suggested that high-volume foods can decrease hunger and control appetite [21].
- Hydration: High-volume foods, like fruits and vegetables, are hydrating as they have high water content and can help avoid dehydration. A 2013 study on 442 children showed that regular consumption of vegetables and fruits can improve hydration [22].
- Satiety: High-volume foods, especially those containing high amounts of fiber and water, can increase satiety and reduce overeating or snacking on calorie-dense foods [23].
- Nutrients: High-volume foods, including fruits and vegetables, are rich sources of essential nutrients like vitamins, minerals, and antioxidants [24].
- Digestive Health: The fiber content of high-volume foods, like vegetables, promotes regular bowel movements and lowers the risk of gastrointestinal diseases by positively impacting gut microbiota [25] [26].
- No Calorie Counting: High-volume foods are low in calories, so you don’t have to count calories. You just need to have a general idea of your food consumption and portion sizes.
Volume eating can positively affect weight loss, appetite control, hydration, satiety, and digestive health, provide necessary nutrients, and remove the need to count calories.
What is the other side of the story? Are there any side effects to volume eating?
The Side Effects of Volume Eating
- Lower Variety: Focusing on high-volume foods and avoiding other food sources lowers the variety in your diet. A 2006 study showed that a lack of variety can even decrease food consumption, which is contrary to volume eating goals [27] [28].
- Nutrient deficiency: Consuming only high-volume foods may increase the risk of nutrient deficiencies, especially if you avoid animal-based foods and miss the nutrients coming from those sources [29].
- Lack of Healthy Fats: To lower the caloric intake, you need to limit your consumption of fats, which includes healthy fats found in seeds, nuts, and oils. The mono and polyunsaturated fats in these foods can help decrease inflammation and support heart health [30] [31].
- Social Challenges: Volume eating can sometimes be challenging in social situations or dining out, as many social gatherings and restaurant options may not align with this dietary approach.
- Digestive Discomfort: Consuming high-fiber foods in large amounts can cause digestive discomfort, including gas and bloating, abdominal pain, and malabsorption of some nutrients [32].
- Overeating: Some may assume that since high-volume foods are generally low in calories, they can eat as much as they wish. That’s not true, and you need to mind portion sizes, as these foods are low-calorie, not calorie-free. So, eating high-volume foods in excess can lead to weight gain [33] [34].
Volume eating can decrease food variety, cause nutrient deficiency, social challenges, digestive discomfort, and overeating, and deprive you of consuming healthy fats.
These side effects can also be a result of common mistakes made when following diets that focus on high-volume low-calorie foods.
Common Mistakes in Volume Eating
- Considering only the volume of the food and ignoring food variety
- Consuming the lowest-calorie foods without considering essential nutrients
- Avoiding healthy fats that increase satiety and provide health benefits
- Not consulting healthcare professionals and dietitians before starting volume eating
To have a healthy experience and reach your health and fitness goals, you should consider the tips below.
How to Eat a Higher-Volume Diet?
- Eat mindfully.
- Use smaller plates and bowls to manage your portions effectively.
- Drink plenty of water to stay hydrated and curb hunger.
- Make practical meal plans and stick to them.
- Prioritize non-starchy vegetables.
- Focus on lean protein sources like grilled chicken, turkey, fish, tofu, tempeh, beans, lentils, or low-fat dairy products.
- Avoid high-calorie sauces and dressings.
- Prioritize satiating foods like protein, fiber, and colorful fruits and vegetables to have a sustainable, nutritious diet.
Summary
High-volume low-calorie foods can have different benefits and some side effects. But they can positively impact weight and help you shed extra pounds if they aligns with your goals and health needs.
Before going into a new diet and making big changes to your eating habits, it’s wise to consult a healthcare professional to ensure the new journey will lead where you want.
