I used to think I had no willpower because I was always hungry. Turns out I was just trying to survive on tiny portions. Once I started volume eating, the food noise finally chilled out. Anyone else have this realization?
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Yes the skinny fake food, diet margarine and 100 calorie snack packs have no volume, bad macros and are completely devoid of fiber and micronutrients. The body will continue to demand what it needs under those severe deficiencies. Volume eating, focusing on whole foods handles the problem like no other method.
I now look at food and think of what I can add to make it more filling with the least amount of calories. I always have lots of veggies on hand and tofu prepared to add to dishes. If a meal has rice in it, I only give myself about a 1/2 cup of rice and then add spinach, shredded zucchini, and or cauliflower rice. Same with pasta. I give myself one serving and then I add a ton of veggies that I have on hand. If I feel like the protein is low, I add tofu that’s ready to go. Now I don’t worry about potentially feeling hungry or unsatisfied after I eat. For snacks…. I eat a serving of rice cakes mixed in with a serving or whatever I’m eating.
Yep. And I build my snacks into my volume meals so I don’t mindlessly snack anymore. A year ago I would eat an entire box of Oreos in one night. Now, for dinner I’ll have my big ass salad of a half head of iceberg lettuce, 5 oz of chicken, an apple, and low cal dressing and the have 3 Oreos on the side. It takes me forever to eat the salad, it fills me up, and THEN I eat my Oreos last and I’m totally satisfied and dont feel the need to snack late at night anymore.
100% my experience and it’s been such a relief to realize. Even just after a week of true volume eating and tracking my meals with Cronometer I’m realized that I’m not a weak willed person with food, I was just half starving and lacking all fiber.
Yes, it's really our modern food environment that's the problem. Our ancestors didn't necessarily have better willpower or better discipline than us. They just didn't have access to super processed food and they had to really physically work for their food.
Absolutely! Being satisfied by bulky meals has been revolutionary for me! I’ve spent my whole dieting journey up until now looking for small portions, sugar-free this, or fat free that… not to mention journaling, drinking tons of water and exercising to “earn” calories. I feel like I was always anxious and on the verge of a binge. Turns out being regularly satisfied with nutritional food, and lots of it, was the answer all along! It’s funny that when people ask me how I lost the weight and I tell them ‘volume eating’ they just kind of glaze over like it’s a fad or something. I’m so glad that I get to feel full every day and still lose weight and be healthy!:)
I made that huge mistake for 2-3 years while dropping 100 lbs. the food noise was intoxicating. It wasn’t until recently that I started eating Whole Foods and adding healthy fats back into my diet did the food noise stop. Never again am I taking out healthy fats from my diet, that single handedly helped me in my recovery with mood and being satiated especially when I start my day with it. It really helped me stay full for longer and not just binge and snack mindlessly at night
Ya, I started focusing on more protein and high volume foods for the last two months. I've been eating amazing food, I've felt satisfied and full the entire time, I've had zero binges and almost no cravings, and the weight is melting off. It's been a game changer!
I finally feel normal around food.
Same here! I’ve been adding an insane amount of veggies to my meals like roasted zucchinis, onions, squash, bell peppers, broccoli, cauliflower rice and etc
It’s made a world of difference in my hunger and cravings.
Yes! Turns out my binging was caused by me restricting too much during the day. If I eat a large and nutritious meal at every meal, I no longer get these insane compulsions to stuff myself silly with junk in the afternoon or evening.
I didn't realize this for such a long time because I wasn't restricting a crazy amount by most people's standards. I also had bought into the idea that it's healthy to always feel a little hungry after eating a meal, that we don't need to feel full all the time. That's probably true for some, but for me it triggers binging. In my case I'm much better off eating a large amount of a healthy and nutritious soup/stew/home cooked meal of some sort, than eating a slightly smaller portion plus then also polishing off an entire family sized bag of chips every night plus chocolate or ice cream or whatever.
Thos forum honestly changed my life. Learning to volume eat has given me a completely different approach to healthy eating, prioritising satiety with non-processed foods (lets be honest mainly veg!) has enabled me to loose a significant amount of weight over the past six months, without dealing with the screaming noise of hunger in my brain which I really struggle with. Since cutting out a lot of refined carbs, sugar and processed foods my skin and hair have also never looked better!
All day. I just had to find the volume option I didn't mind routinely eating and I was good to go. Currently pounding lentils mixed with chicken or textured vegetable protein every day and it keeps me topped up while losing weight consistently. Zero crushing hunger.
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Yes the skinny fake food, diet margarine and 100 calorie snack packs have no volume, bad macros and are completely devoid of fiber and micronutrients. The body will continue to demand what it needs under those severe deficiencies. Volume eating, focusing on whole foods handles the problem like no other method.
I now look at food and think of what I can add to make it more filling with the least amount of calories. I always have lots of veggies on hand and tofu prepared to add to dishes. If a meal has rice in it, I only give myself about a 1/2 cup of rice and then add spinach, shredded zucchini, and or cauliflower rice. Same with pasta. I give myself one serving and then I add a ton of veggies that I have on hand. If I feel like the protein is low, I add tofu that’s ready to go. Now I don’t worry about potentially feeling hungry or unsatisfied after I eat. For snacks…. I eat a serving of rice cakes mixed in with a serving or whatever I’m eating.
Yep. And I build my snacks into my volume meals so I don’t mindlessly snack anymore. A year ago I would eat an entire box of Oreos in one night. Now, for dinner I’ll have my big ass salad of a half head of iceberg lettuce, 5 oz of chicken, an apple, and low cal dressing and the have 3 Oreos on the side. It takes me forever to eat the salad, it fills me up, and THEN I eat my Oreos last and I’m totally satisfied and dont feel the need to snack late at night anymore.
This!
100% my experience and it’s been such a relief to realize. Even just after a week of true volume eating and tracking my meals with Cronometer I’m realized that I’m not a weak willed person with food, I was just half starving and lacking all fiber.
What’s Cronometer?
It’s a food and nutrition tracking app! I really like it because of how detailed it is for micros and macros, very customizable.
Yes, it's really our modern food environment that's the problem. Our ancestors didn't necessarily have better willpower or better discipline than us. They just didn't have access to super processed food and they had to really physically work for their food.
Absolutely! Being satisfied by bulky meals has been revolutionary for me! I’ve spent my whole dieting journey up until now looking for small portions, sugar-free this, or fat free that… not to mention journaling, drinking tons of water and exercising to “earn” calories. I feel like I was always anxious and on the verge of a binge. Turns out being regularly satisfied with nutritional food, and lots of it, was the answer all along! It’s funny that when people ask me how I lost the weight and I tell them ‘volume eating’ they just kind of glaze over like it’s a fad or something. I’m so glad that I get to feel full every day and still lose weight and be healthy!:)
Yep. Switching from eating much less of the same foods to eating plenty of high fiber vegetables and beans was a game changer.
Cutting out the added sugar, refined carbs and highly processed food drastically reduces my food noise.
I made that huge mistake for 2-3 years while dropping 100 lbs. the food noise was intoxicating. It wasn’t until recently that I started eating Whole Foods and adding healthy fats back into my diet did the food noise stop. Never again am I taking out healthy fats from my diet, that single handedly helped me in my recovery with mood and being satiated especially when I start my day with it. It really helped me stay full for longer and not just binge and snack mindlessly at night
Ya, I started focusing on more protein and high volume foods for the last two months. I've been eating amazing food, I've felt satisfied and full the entire time, I've had zero binges and almost no cravings, and the weight is melting off. It's been a game changer! I finally feel normal around food.
Same here! I’ve been adding an insane amount of veggies to my meals like roasted zucchinis, onions, squash, bell peppers, broccoli, cauliflower rice and etc
It’s made a world of difference in my hunger and cravings.
Yes! Turns out my binging was caused by me restricting too much during the day. If I eat a large and nutritious meal at every meal, I no longer get these insane compulsions to stuff myself silly with junk in the afternoon or evening.
I didn't realize this for such a long time because I wasn't restricting a crazy amount by most people's standards. I also had bought into the idea that it's healthy to always feel a little hungry after eating a meal, that we don't need to feel full all the time. That's probably true for some, but for me it triggers binging. In my case I'm much better off eating a large amount of a healthy and nutritious soup/stew/home cooked meal of some sort, than eating a slightly smaller portion plus then also polishing off an entire family sized bag of chips every night plus chocolate or ice cream or whatever.
Thos forum honestly changed my life. Learning to volume eat has given me a completely different approach to healthy eating, prioritising satiety with non-processed foods (lets be honest mainly veg!) has enabled me to loose a significant amount of weight over the past six months, without dealing with the screaming noise of hunger in my brain which I really struggle with. Since cutting out a lot of refined carbs, sugar and processed foods my skin and hair have also never looked better!
All day. I just had to find the volume option I didn't mind routinely eating and I was good to go. Currently pounding lentils mixed with chicken or textured vegetable protein every day and it keeps me topped up while losing weight consistently. Zero crushing hunger.
Pm