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Pump Up the Volume!

We have all heard that drinking a glass of water before each meal will help you feel full faster and reduce overall calorie intake. This is true, and water should be incorporated in your diet as much as possible. However, this is not the only way to fill up quicker and reduce calories! There are numerous high volume, low- density foods that fill you up faster, aiding in weight loss.
Dr. Barbara Rolls, a professor at Penn State University, has conducted numerous studies regarding this idea. Rolls conducted one particular study in which the participants who ate a low-density 3-cup salad before a meal felt more satisfied and ate less. Those who ate a smaller, high-density, high-fat salad ate approximately 8% more at the same meal! These observations are not only true for salads.
For those who really cringe at the thought of veggies, there is still hope that you can adopt this diet. Broth soups (skip the fat-filled creamy soups), especially those with beans or veggies, have a high water and fiber content making you feel more satisfied while consuming a low amount of calories. Fruits such as grapefruit and watermelon are excellent candidates when choosing a snack. Grapefruit has about 81 calories total as well as high potassium content while one cup of watermelon has only 46 calories!

These are only a few examples of high volume foods that can be added to your diet. Not only do these foods fill you up faster and decrease calorie intake throughout the day, ultimately aiding in weight loss, they provide major health benefits! A high volume food is characterized as having a high water and fiber content. This high fiber content is an important contributor to feeling full. Most Americans only reach about half the recommended intake of fiber per day. So, to help satisfy your empty stomach faster and aid weight loss, pump up the volume!

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