Answer:

It may seem counterintuitive, but there's a way to reduce your calorie intake while still eating large portions: consume more high-volume, low-calorie foods. This way, you don't have to constantly worry about calorie counting, as your overall intake remains low. This approach helps reduce hunger, cravings, and loss of control over eating habits.

This is known as the volumetric diet or the volumetrics eating plan, a diet that focuses on incorporating foods low in calories. This diet categorizes foods into four groups, based on energy density from very low to very high:

: Level 1: Non-starchy fruits and vegetables like broccoli, tomatoes, and mushrooms; non-fat dairy and bone broth.

: Level 2: Starchy fruits and vegetables, moderate amounts of whole grains like brown rice and whole-wheat pasta, beans, avocados, low-fat dairy, and fish.

: Level 3: Meat, cheese, pizza, french fries, mixed salads, bread, cookies, and ice cream.

: Level 4: Crackers, potato chips, chocolate, cookies, nuts, butter, and oil.

However, this approach has a drawback: low fat and protein content. While large portions can bring a sense of satisfaction, some individuals might feel hungry if protein and fat are significantly reduced.

Therefore, it's essential to focus on your meals and savor them. For higher-calorie foods, consume smaller portions. Remember to eat slowly, chew thoroughly, pay attention to your body's signals, and stop eating when you feel 80% full. This is crucial for success. If you're distracted while eating, you tend to overeat.

To maximize the effectiveness of the volumetric diet, keep these tips in mind: Plan your meals for the week, dedicate a day for grocery shopping and prepping ingredients. Use low-calorie cooking methods, track your weight weekly. Ideally, walk 10,000 steps a day or more.

Dr. Phan Thai Tan, weight loss coach

Graduate of University of Medicine and Pharmacy, TP HCM and Institute for Integrative Nutrition (IIN) (USA)