💜💞Hey Busy Bees, Health Hack3️⃣8️⃣is VOLUME✅
➡️What is meant by volume food? A volume-based diet allows you to eat more food and feel fuller, yet consume fewer calories.
➡️Examples of volume food? broccoli, cauliflower, peppers, celery, mushrooms, spinach, lettuce, low-fat dairy, chicken, extra lean beef, fish, extra lean turkey, low-fat protein supplements, egg whites,oatmeal, potatoes, sweet potatoes, rice, high fiber tortillas, fruits.
➡️When you choose high volume foods that are also nutrient-dense, you’re much more likely to be able to lose weight.
➡️Low volume foods – especially processed foods – are typically highly refined, which means they are less nourishing & have little fibre, may also be high in calories, sugar, fat: these can leave you still feeling hungry also.
➡️High volume nutrient-dense foods allow you to eat more, obtain more fiber per serving & provide you with important nutrients that keep you healthy.
➡️The extra volume fills you up, which means you’re less likely to overeat because you feel unsatisfied. A lot of high volume food contains water which keeps you full and contains less calories.
➡️All of these factors are important in weight loss, so think about food volume swaps from like pasta to spaghetti courgette or swish so it’s shredded like spaghetti the same texture and look, but contains less calories and is made of majority water keeping you fuller for longer.
➡️Alongside volume would be the calories and nutrients it provides, steak & chicken are both filling, but which has less calories, which has better macronutrient values, learn what your food is.. learn what it contains and how it will affect your body you will naturally pick these healthier options/volume options when dieting.
➡️When bulking or in off season these options will differ and it may not always be best to pick the high volume, you may need more calories in a small amount of food, think what fits your lifestyle, diet and recipes. This can be a great time to think about cooking up some new dishes.
➡️Volume can also be liquids such as water, green tea & coffee help keep you full.
➡️I will be doing more posts on this topic,hope this helps, much love J💕