Eating larger portions and losing weight: is it possible

Today, 11:54◉ 02 min readEditorial team “SHCHO STALOSIA”

More food on the plate, fewer calories: how bulk nutrition works.

When a person wants to reduce the caloric content of the diet, the first thought is often a reduction in portions. But a small plate is not the only option. You can leave a portion large enough if you change the ratio of products in it.

Volume eating is not a separate diet with a list of allowed and prohibited foods. It's a way of stacking meals so that you get more food with fewer calories.

It shows how many calories are contained in a certain amount of food. Foods with a high energy density provide a lot of calories in a small portion, and those with a low energy density allow you to eata larger portion with fewer calories.

According to the Mayo Clinic, a cup of fresh grapes contains about 104 kcal, while the same volume of a cup of raisins contains about 480 kcal. During drying, the grapes lose a significant amount of water, so a large number of calories is concentrated in a smaller volume.

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It increases thevolume of food and helps to feel full longer. That is why vegetables, whole fruits, legumes and whole grains are often used in this diet.

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It is on this basis that volume eating, or volumetric nutrition, is based. Its essence is simple, to choose more products that take up a lot of space on the plate, but have a relatively low calorie content. These are primarily vegetables, fruits, berries, and other foods that are high in water and fiber.

That is why a large bowl of vegetable salad and a small pack of chips can vary greatly in caloric content, although visually the salad will be much larger.