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To eat less & feel full and satisfied, we have to look at two factors:
Food Volume - how much space it takes up in your stomach
Quality of the Food - the macronutrients that make up the food
Order of Eating - the order in which you consume the foods off your plate
Food Volume
Salads aren’t just great because they’re packed with nutrients but they are known to be a ‘diet’ food because of how low calorie and high volume they are, aka, you could eat 200 cals of a salad (assuming no salad dressing) and feel full because of how much space it takes up.
Assessing the calorie to volume ratio is helpful when it comes to deciding what you should eat.
Something like a chocolate isn’t considered a ‘diet’ food, not just because of how little nutrition it contains but because for you to feel full, you’d need to consume over 1000 calories AND it’s not even that nutritious.
Quality of the Food
The calorie to volume ratio isn’t to demonise or glorify any foods, it’s only to build awareness.
For example, peanut butter is a food I was raise being told was it wasn’t ‘healthy’ but that’s not really true. It’s packed in healthy fats, protein & micronutrients however it is a low volume food.
If you’re looking to lose fat using peanut butter to get full will take up almost 40%-60% of your daily calorie goal.
If you’re looking to put on muscle, grow your glutes and find you get full easily, struggling to eat more, then incorporating low-volume, nutritious foods, like peanut butter, can be a great hack!
Order of Eating
The order in which you eat the food can be a handy tool if you struggle with overeating on low nutritional value foods.
Vegetables & proteins take up most of the volume and are the most nutritious when we look at protein, fibre and micronutrient intake.
Fats ate next because they’re essential.
Carbs are last so as to fill up any remaining space without overeating!
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