Examined by dietitist Kelly Plow, MS, RD
Getty images. Food design.
Key points
-
The choice of foods in lower calories allows you to eat more without exceeding your calorie intake.
-
Popcorn, strawberries and broccoli are just some of the high volume foods you can taste.
-
You may need to add other foods with fat and healthy proteins to maintain your balanced diet.
What if you could eat more food and lose weight? It is the concept of a “volumetric” diet, which focuses on consumption of higher quantities of very low calories and nutrients. When you choose articles with fewer calories, you can eat more without exceeding your daily admission goals.
“Foods with low volume and low in calories are an excellent choice for weight loss because we eat our eyes first, and large portions often signal satisfaction,” said Alexandria Hardy, RDN, ldn. “These foods tend to be rich in water and fibers, which can increase satiety without adding excessive calories.” It is therefore not surprising that a food plan based on a volume arrives at n ° 3 on Us News and World Report ‘S SORIE 2025 RESSAGE of the best weight loss diets.
If you are looking to fill food, you can enjoy in higher quantity and reach your weight loss goals, consult this list of seven choices of dietitian.
1. Cucumbers
There has been a long time a rumor that cucumbers are a “negative caloric” food, which means that they contain less energy than your body is not to digest them. Although scientific evidence does not necessarily support this idea, cucumbers are always an extremely low food at only 15 calories per cup.,
Mandy Enright, MS, RDNRecommend cucumbers as a snack on which you can bite throughout the day. “Slice in the sticks, sprinkle with all the seasoning of Bagel and associate with Houmous or Greek yogurt,” she suggests. “You can even use cucumber slices instead of bread for Bruschetta.”
2. Strawberries
Do you want a sweet food that has many health benefits but not many calories? Load strawberries. In addition to containing only 49 calories per cup, they are filled with water, fibers and vitamin C, sharing Hardy. They were even associated with reduced inflammation, improving resistance to insulin and lower cholesterol.
“Strawberries are delicious low -volume food,” says Hardy. “Try them in slices on a salad Or grain bowl, chopped on one night oats or rolled in 1 to 2 teaspoons of cinnamon and frozen sugar. »»
3. Air popcorn
The cinematographic theater popcorn coated in a butter may not be the best option for low-calorie snacking, but an air variety is a excellent choice. Only 31 calories per cup, it is a pleasure of the crowd, you can feel good to snack on the cinema evening.
“Three cups of salty air popcorn caps at less than 100 calories and offer a satisfactory crunch, with high fiber and whole grains,” explains Hardy. (Yes, popcorn is a whole grain!) Need a little something for flavor in addition to salt? “Spriz with olive oil and sprinkle with herbs or nutritional yeast for a salty snack,” suggests Hardy.
4. Mushroom
“Questers of slices, whole or as a large portabello cap, fungi are low in calories and filled with B vitamins and phytonutrients such as beta-glucan which can help reduce inflammation,” explains Enright. White mushrooms, for example, are one of the lowest calories, with only 15 calories per cup (raw).
Mushrooms are also versatile über – there is no end to the meals you can prepare with them. “Use portabellos as a bun or mini pizza base or dive raw mushrooms in houmous Or a dip in beans for a snack rich in fiber and nutrients, ”suggests Enright.
5. Grapefruit
There is no need to return to the 80s and follow a grapefruit diet. (In fact, for your health, we strongly advise you.) However, Enright says that there is a reason why citrus are a favorite of fans so constant for weight loss. It points a cup of minimal number of calories from the grapefruit (69 calories), high water (92%) and filling fiber (2.5 grams).
“Combine half a grapefruit with a protein like cottage cheese or a hard egg and garnish with chia or hemp seeds for breakfast or a balanced snack,” suggests Enright. Or make an tangy Salad with grapefruit, beets and green.
6. Greens Le Feuillu
Green leafy vegetables are not content to garnish. They are a real superfood, adding color and nutrition to all kinds of dishes. “Choose green vegetables with dark leaves such as spinach, arugula, kale or choy for a variety of nutrients, including vitamins A, C, K, Folate and iron,” recommends Enright.
A portion with 1 cup of kale, for example, provides 68% of the daily value of vitamin K and 20% of the daily value of vitamin C – only 7 calories to start. “You can stack your high plate for very few calories,” explains Enright. “Take advantage of (leafy green vegetables) raw as a salad base, dehydrated (like chou), or jumped like a simple side. »»
7. Broccoli
Even if you prepare an entire forest of these mini trees, you will not have too much on the calories. By cup (raw), the broccoli has only 31 calories. Broccoli also contains fibers and contains plant compounds which have been linked to lower inflammation and a reduction in the risk of certain cancers.
There is no shortage of ways of enjoying broccoli. “You can steam, roast, fry with air, shred it or rice, then start jumpers, salons or quesadillas,” explains Hardy. Try these 20 broccoli recipes you want to make forever.
Our expert Take
Putting more food on your plate does not mean mean gaining weight. Foods rich in nutrients that are lower in calories can allow you to enjoy larger portions, even if you eliminate. Keep in mind that you will probably have to add other foods to maintain your balanced nutrition. “Many foods with low volume and low calculations are also low in protein,” said Enright. “To create more balanced and satisfactory meals, associate them with lean proteins of plants (such as beans or tofu) or animals (such as chicken, eggs or low-fat dairy products).”
Read the original article on Well-being
