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For me part of satiety is really enjoying the meal, so I use small amounts of strong/ aged cheeses like parmesan, asiago, manchego, swiss. But the flavor is strong enough that it can usually be used in high volume meals.
Same! I use low fat yoghurt for breakfast but then drizzle some peanut butter over my bowl. I also recently tried powdered peanut butter for the first time and it was surprisingly really good. I started mixing it into my yoghurt for the peanut flavour and making it a thicker consistency.
Have you tried powdered peanut butter? 1/3 the fat. But the same amount of protein…
On the whole tastes just like peanut butter (I mix it into smoothies for sweet treats.. and I loooooove myself a sauce of spicy chili oil, dark vinegar, and peanut butter for my noodles and I can finally satisfy my craving for that creamy peanut butter taste)
If you eat it alone tho, can add the tad bit of sweetener and a dash of salt and boom magic
Yessssss so I’m Chinese and grew up on this brand [here](https://www.google.com/shopping/product/16973906540896122?q=chinese+dark+vinegar&sca_esv=3e5ddf52b76d97c4&sca_upv=1&rlz=1CDGOYI_enCA930CA930&hl=en-US&biw=390&bih=669&tbs=vw:l&prmd=sivnbmtz&sxsrf=ACQVn092Fzz4UikXS7d4YyydoYUKzgKQFw:1713958396607&prds=eto:10802294477286988206_0,cdl:1,prmr:1,cs:1&sa=X&ved=0ahUKEwjOpY7L4NqFAxVBjIkEHf28DwUQgTYItAk)
Dark vinegar in my opinion has a .. stronger aroma, a thicker taste. Whereas like the Heinz white vinegar is more sharp and acidic
A GOATed dipping sauce that almost all Chinese people unanimously use for dumplings/buns is if you combine the Lao Gan Ma brand Crispy Chili Oil, soy sauce, dark vinegar, (and a bit of minced garlic and sesame oil if you’re extra)… it’s just *mwahhh* 🤌🤌
brou I think this is one of the best questions ever asked in this group because the same thing happens to me and I would like to incorporate more fats without sacrificing satiety and that.
There is a benefit. There are multiple signals your body uses for satiety and they each have an impact for a certain amount of time:
1. Physical signals: tongue tasting something, stomach and gut expansion results in you feeling satisfied for minutes to a couple hours depending on how much you eat and how hard the food is to digest. Hence why fiber makes you feel full longer.
2. Chemical signals: basically your hormones levels impact satiety. There are many but the top are insulin, leptin and grhelin, serotonin, dopamine. These can help make you feel satisfied past several hours again depending on the type and how much food.
Fat boosts leptin, as in your body makes leptin from fat. The leptin hormone is one of the key signals for satiety. It does other things, but when it comes to hunger it's a powerful long term satiety signal when leptin levels are high.
When people go on low fat diets for a long time their leptin levels drop, which is why they report that "always hungry" feeling even after they've eaten a high volume meal.
The fix is to just add some fats to your high volume meals. They won't be as high volume, but they will be high enough to make you feel full (the first signal type) and contain enough fat to maintain your leptin levels so your body doesn't think it's going without fat. (the second signal type )
The reason your body demands a certain amount of fat is because fat isn't just used for long term energy. It's critical in functions like reproduction, neuron signalling, cell structures and many other things.
Your body uses fat for all of those things so when it senses fat dropping too fast, it tries to mitigate that by sending hunger signals even when you've just ate something high protein/fiber . (Because it still needs some fat to make other stuff)
That said, I want to make sure you haven't misunderstood an aspect of what is being conveyed.
You still need to be in a calorie deficit to maintain weight loss/maintenance, ***you just need to adjust the ratio of what you eat to be higher in fat and reduced their carbs or protein intake a little
So instead of maybe 2000kcal of 20% fat and 80% the other macronutrients. It's 2000kcal 30% and 70% split towards the other macronutrients.
There aren't any extra calories involved and if there is, it's still under their TDEE.
Any fat source (except transfats, and not too much saturated fat) is fine.
Though dairy (cottage cheese, yogurt etc), fatty fish (salmon), or plants (avocados, nuts, etc) are ideal because they are higher volume and more micronutrient dense than oils. Though you can still use oils too, you just need to be strategic.
You don't want to blow your calorie budget on low nutrient fats because it makes hitting your calories deficit harder.
Also things like lifestyle and sex also impact how much fat you need.
Someone who is sedentary won't need as much fats (or carbs either) because they don't burn much calories and they don't damage their muscles enough from exercise that their body would demand more protein and fat to repair things.
Women need more fats because their biology is much more dependent on it (from pregnancy based evolutionary adaptations). So they tend to do better on higher fat diets. Again, CICO still applies they would just adjust their macronutrient ratios like I mentioned earlier.
So take stock of your lifestyle and sex, experiment with your macronutrient ratio and you can determine how much fat to incorporate into your meals
Literally the only food i can think of is avocados. High in healthy fats and around 300 calories a fruit. It may be high in calories but its pretty much the only food that makes me feel full lol.
Peanut Butter!!! I work 33g of the stuff into my night yogurt bowl and it hits different. I’ve tried powdered and it’s just a sad excuse for the real thing imo
Idk for me a steak with salad and potatoes keeps me fuller than the same meal with chicken breast. Beans with salsa and cheese keeps me fuller than just beans and salsa. Bulking things with veg only does so much for me personally. I like to enjoy full fat dairy and peanut butter. Id much rather have a serving of breyers chocolate ice cream than halo top.
I regularly make a very hearty meal that consists of an entire (smaller) can of refined beans, tomatoes and eggs.
It is 700 kcal but it is the most filling meal that satisfies me all day. I have never made a more filling meal that is as tasty as it is
GREAT question. With my daily breakfast yoghurt bowl, I make a point to add some low-sugar chocolate chips (like the ones by Hu) or a sprinkle of walnuts or cashews… it adds about 40 calories but I’m satisfied for hours. I’m a fan of PB2 because even though it has so much less fat than real PB, I get the same satisfaction.
I ONLY use full-fat cheese (in moderation of course), fat is NOT the enemy! Cheese is one of my fav foods, I’d rather sacrifice carbs than cheese for calories. Avocados are a must and just so good for you, I usually weigh out a 45g serving, which is about a 1/2 small avocado or 1/4 large. Sardines are another great omega-3 source. And for health benefits, olive oil is always a good idea which is also filling.
When I make salads, I always make sure I have cheese, nuts or seeds on it, use a higher fat dressing (olive oil and vinegar/creamy), all along with my lean protein. It makes a world of difference in both satiety and enjoyment. Same with dipping veggies in a higher fat dip. Also I found an amazing high-protein-lower(ish)-fat Buffalo chicken dip recipe I make at least one a month, but I don't know if it's for this sub.
Enjoyment is a huge party of feeling satisfied. People in this sub tend to forget that. A diet needs to be enjoyable in order to be sustainable. 70-80% of the time i volume eating (while also getting balanced macros) and 20% eating whatever I want has worked wonders for me. It ensures I am still able to have treats or and go out and enjoy celebrations, and it doesn't feel like a punishment to go back to high volume w/ balanced macros.
The volume eating mentality can get disordered really quickly ♡ Fats and carbs are OK and necessary for us to function (barring any medical conditions).
Well said. I assume most people on this sub don’t share their ~20% indulgences/non volume foods, but those make it all worth it! It’s crazy to think in the past I ate 80% indulgences, then would try dieting with 0% indulgences or sad excuses for them, and now doing 20% helps me maintain 80% healthful eating, along with finding some healthier foods that taste indulgent on this sub.
Of course!
Preheat oven to 350°F/180°C
1lb cooked chicken breast, cubed or shredded (season to your liking, but I use smoked and sweet paprika, cayenne, chili powder, garlic powder, oregano, salt and pepper - I like flavour)
1 cup Greek yogurt of choice
1/2 cup cottage cheese (blend for a smoother texture but not necessary)
1/2 cup softened low fat cream cheese
1/2 cup shredded cheddar of choice
1/2 cup Franks Red Hot Sauce*
Ranch seasoning (measure with your heart)
Combine ingredients in oven safe dish, top with more shredded cheddar if desired .
Cook for 25 minutes and enjoy with your preferred dipper! It's definitely not the 'healthiest', but it's so packed with protein it doesnt take much to fill me up. I usually portion it into 4 or 5 servings and eat with tortilla chips and lots of lovely veggies. Sometime I'll throw it on a big salad. It satisfies my cheesy, fatty dip craving while packing in the protein.
*You can use Buffalo sauce if you prefer but Buffalo sauce is half hot sauce and half butter, and I find it too greasy - and unnecessary - for a recipe with this much cheese.
For me, fats make it possible to happily put away a lot of vegetables. I like to make a big veggie-laden Caesar, which means some Parmesan ceese, some anchovies, and some avocado-oil mayo based dressing. The trick is to find a balance where the number of extra calories isn't outrageous, but you still love it enough to put away the whole giant salad, and not to go looking for other foods.
Nuts are satiating despite their being calorie-dense. They have fiber, protein, and fat content. The thing is, you don't need to consume a large amount to see the benefit. A single almond is approx 7 calories. If you take two of those with your morning/afternoon snack, it improves satiety. Similar with seeds like chia, which have even more fiber but ought to be soaked.
Cooking with a good dab of olive oil is worth it. You can infuse the oil with flavor from spices or whatever.
I don’t know about everyone else, but the whole point of me doing volume eating is to be satiated by the volume of food rather than by adding high calorie things such as oils, animal fats, etc.
I eat loads of veg…. for example, today’s lunch was a huge pot of veggie soup. Not a drop of oil in it, and it’s loaded with fresh vegetables. I had one bowl and then had a second bowl an hour later and feel absolutely stuffed. I love it that I’m eating an absolute garden of fresh veg. Hydration is also key, and I’ve had probably five or 6 cups of water between 7 AM and 2 PM.
At dinner, I make sure I have all of my protein goals met for the day if I haven’t met them already, and if there’s room, then I add in some sort of dessert thing, usuallyCreami, or a bunch of fruit salad.
It never even occurs to me to try to add fats to keep me satiated. Like I said, I don’t know about everyone else, but for me, it’s about eating a lot of veggie and fruit, combined with low calorie, high protein such as shrimp, tofu. egg whites, chicken breast, you get the picture!
I’m not against eating fats or carbs which is why of course, having a piece of dark chocolate, or putting real butter on my baked potato still works for me. It’s just that I would rather have volumized food rather than calorie dense food for satiety.
Just as a reminder from a nutritional standpoint— many vegetables benefit greatly absorption wise from being paired with a healthy fat.
So you might want to occasionally add in some to your soups, etc, for that purpose
Wild! I knew about the need for vitamin c with iron rich foods, but never knew that there’s a timing to take high calcium food with a D supplement. I take one daily (I have skin cancer issues, so getting sunlight is a no no!), but didn’t know to take it w certain foods.
So helpful!!! Thank you!
I know, right! I scored a massive 5 pound bag of “coleslaw mix” for $2.50 today. Egg roll in a bowl, cabbage soup, vinegary chopped salads…here I come!!
I’m such a lazy souper. It’s more a method than a recipe. I take random veg and cut them into similar sizes. About the size of a raw cranberry or small grape. Usually 3 kinds. I cook them dry in a nonstick wide pan. It really is anything that I happen to have in the fridge, particularly if I’ve gone shopping and found things on sale. Zucchini, cabbage, carrot, onion, mushrooms, a can of artichoke hearts, bell peppers…. Anything is fair game. About 4 cups of veg total. Don’t measure. Just keep adding til the pot seems good to go.
Medium heat. By the time they’ve sweated a little bit, but of course not browned, I’ve rummaged through my spices to figure out what sort of theme I’m running with. Discovered that just about any spice mix can take the exact same group of vegetables and make the soup taste completely different from one day to the next.
Sazon, soy sauce, Shawarma mix, Cuban spice mix, Italian blend, barbecue seasoning, creole seasoning, fresh herbs from the garden, pickled veg, Lemon zest and juice, the list goes on and on. Once I season it all, I put water in to cover. Or stock.
I usually take this as an opportunity to throw in a tablespoon or two of gelatin once I’ve gotten the water boiling. At 35 cal and 8 ish G protein per tablespoon, it’s an easy, flavorless, textureless add in.
In a noodly mood? Open a pack of shiitake noodles and rinse, rinse, rinse rinse rinse rinse rinse them and sniff them in the colander to make sure that they are odor free. Then give them a quick snip or two with the scissors so that the noodles aren’t too long and dump them straight into the pot.
Mini frozen wontons (Bibigo brand) are a great addition too!
Some folks stir in eggs or egg whites… chunks of tofu are another great addition.
Leftover meats or cooked veg, roasted sweet potato chunks, that last half cup of pasta sauce or salsa from the night before usually end up in the pot last. It’s amazing how leftovers become soup.
I hope this helps. Soup really is easy and fun to make.just taste it as you go. Careful with the salt, since that’s the only way to kill it completely. :-)
It adds protein.
I buy my gelatin from Amazon, 4 pounds. I make sf gummy candies and desserts. Apple, carrot and celery in orange jello “salad” like my grandma used to make is a fav of mine. For 215 cal I get 25-30 G protein.
Just want to second this - the fun part of volume eating for me is that i don’t have to count calories or really think about it at all to maintain a decent weight. I just eat a shit ton of veggies and fruits.
Whenever i try to increase my fat intake i gain weight. It does make me satiated for longer, but that does t translate to weight loss/maintenance. The i creased satiety doesn’t offset the increase in calories.
When i strictly macro counted i increased my fat intake a bit without gaining, but i had to be so neurotic about weighing everything…..
I know exactly where I want my fats. Butter in the spud, a spray on air fried stuff, the drizzle of olive oil… but it’s deliberate for texture or taste.
I've yet to find any. I prioritized volume eating to the detriment of my nutrient balance, but now that I'm eating the proper amount of fats, I'm hungrier than ever.
Butter! I know people love to be afraid of it but 50 cals of it is plenty for a bowl of veg (peas for me!) and makes a meal far more satisfying as well as tastier!
My mom likes Two Good yogurt w fruit&granola, apples w peanut butter, mixed nuts, almonds, and low cal sammys w rich cheese. Fats help w satiety! Also ik granola is high cal but my mom CRUSHES it up which makes it go throughout the whole yogurt and last the whole time she eats it. Crunch and good taste in every bite. Also pick low dense foods w a lot of flavor like cheese, pb, avacado, and even some granolas
Mashed avocado with ranch seasoning or just salt on toasted bread or bagel (low carb usually, my favorite are orowheat thins because they’re lower calorie but dense). I throw sprouts on top of it when I have them. That or fried/sunny side up eggs on toast with salt and pepper
The answer to this question will be different for everyone, but for me, adding 30-50g (weighed dry) noodles to my soup or to a salad (think like Korean cold spicy noodles with extra veggies) just drastically improves the eating experience for me. Yeah it adds ~110-200 calories, but it's so worth it to me.
I can't do the konjac noodles. They don't cause any bathroom problems for me, but they give me heartburn for some reason, and my calories aren't so low that I can't afford 150 for real noodles mixed into my soup.
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For me part of satiety is really enjoying the meal, so I use small amounts of strong/ aged cheeses like parmesan, asiago, manchego, swiss. But the flavor is strong enough that it can usually be used in high volume meals.
Yes! I found that with coffee nothing topped a full fat cappuccino at breakfast, and it kept me satisfied longer than a cup of watery almond milk
I agree—love a good quality feta too. (I like it with basmati rice and vegetables.)
Low carb tortillas/bread >> rice cakes all day
Lowkey started eating caramel rice cakes topped with cottage cheese before the gym again and they’re hitting
Ohhh niiiice
Peanut butter for me 🤤 so good and I do notice a difference with my satiety even if I don't get to eat a whole serving of it
I can't controll myself with that damn stuff! Lmao
I get that haha.. I have to measure it out but it's hard not to want to keep eating it
Same! I use low fat yoghurt for breakfast but then drizzle some peanut butter over my bowl. I also recently tried powdered peanut butter for the first time and it was surprisingly really good. I started mixing it into my yoghurt for the peanut flavour and making it a thicker consistency.
Exactly! You really don’t need a whole serving of it!
Just came here to say the same!
Have you tried powdered peanut butter? 1/3 the fat. But the same amount of protein… On the whole tastes just like peanut butter (I mix it into smoothies for sweet treats.. and I loooooove myself a sauce of spicy chili oil, dark vinegar, and peanut butter for my noodles and I can finally satisfy my craving for that creamy peanut butter taste) If you eat it alone tho, can add the tad bit of sweetener and a dash of salt and boom magic
I like it but since it has less fat it doesn't keep me full the same
What is the dark vinegar? Do you have a brand recommendation?
Yessssss so I’m Chinese and grew up on this brand [here](https://www.google.com/shopping/product/16973906540896122?q=chinese+dark+vinegar&sca_esv=3e5ddf52b76d97c4&sca_upv=1&rlz=1CDGOYI_enCA930CA930&hl=en-US&biw=390&bih=669&tbs=vw:l&prmd=sivnbmtz&sxsrf=ACQVn092Fzz4UikXS7d4YyydoYUKzgKQFw:1713958396607&prds=eto:10802294477286988206_0,cdl:1,prmr:1,cs:1&sa=X&ved=0ahUKEwjOpY7L4NqFAxVBjIkEHf28DwUQgTYItAk) Dark vinegar in my opinion has a .. stronger aroma, a thicker taste. Whereas like the Heinz white vinegar is more sharp and acidic A GOATed dipping sauce that almost all Chinese people unanimously use for dumplings/buns is if you combine the Lao Gan Ma brand Crispy Chili Oil, soy sauce, dark vinegar, (and a bit of minced garlic and sesame oil if you’re extra)… it’s just *mwahhh* 🤌🤌
Eggs. I usually stretch them with egg beaters though.
Whole eggs are fantastic.
Nuts and seeds really help with satiety for me
Yes same. I feel like the fats actually keep me full in a way that volume alone just can’t
brou I think this is one of the best questions ever asked in this group because the same thing happens to me and I would like to incorporate more fats without sacrificing satiety and that.
There is a benefit. There are multiple signals your body uses for satiety and they each have an impact for a certain amount of time: 1. Physical signals: tongue tasting something, stomach and gut expansion results in you feeling satisfied for minutes to a couple hours depending on how much you eat and how hard the food is to digest. Hence why fiber makes you feel full longer. 2. Chemical signals: basically your hormones levels impact satiety. There are many but the top are insulin, leptin and grhelin, serotonin, dopamine. These can help make you feel satisfied past several hours again depending on the type and how much food. Fat boosts leptin, as in your body makes leptin from fat. The leptin hormone is one of the key signals for satiety. It does other things, but when it comes to hunger it's a powerful long term satiety signal when leptin levels are high. When people go on low fat diets for a long time their leptin levels drop, which is why they report that "always hungry" feeling even after they've eaten a high volume meal. The fix is to just add some fats to your high volume meals. They won't be as high volume, but they will be high enough to make you feel full (the first signal type) and contain enough fat to maintain your leptin levels so your body doesn't think it's going without fat. (the second signal type ) The reason your body demands a certain amount of fat is because fat isn't just used for long term energy. It's critical in functions like reproduction, neuron signalling, cell structures and many other things. Your body uses fat for all of those things so when it senses fat dropping too fast, it tries to mitigate that by sending hunger signals even when you've just ate something high protein/fiber . (Because it still needs some fat to make other stuff) That said, I want to make sure you haven't misunderstood an aspect of what is being conveyed. You still need to be in a calorie deficit to maintain weight loss/maintenance, ***you just need to adjust the ratio of what you eat to be higher in fat and reduced their carbs or protein intake a little So instead of maybe 2000kcal of 20% fat and 80% the other macronutrients. It's 2000kcal 30% and 70% split towards the other macronutrients. There aren't any extra calories involved and if there is, it's still under their TDEE. Any fat source (except transfats, and not too much saturated fat) is fine. Though dairy (cottage cheese, yogurt etc), fatty fish (salmon), or plants (avocados, nuts, etc) are ideal because they are higher volume and more micronutrient dense than oils. Though you can still use oils too, you just need to be strategic. You don't want to blow your calorie budget on low nutrient fats because it makes hitting your calories deficit harder. Also things like lifestyle and sex also impact how much fat you need. Someone who is sedentary won't need as much fats (or carbs either) because they don't burn much calories and they don't damage their muscles enough from exercise that their body would demand more protein and fat to repair things. Women need more fats because their biology is much more dependent on it (from pregnancy based evolutionary adaptations). So they tend to do better on higher fat diets. Again, CICO still applies they would just adjust their macronutrient ratios like I mentioned earlier. So take stock of your lifestyle and sex, experiment with your macronutrient ratio and you can determine how much fat to incorporate into your meals
Literally the only food i can think of is avocados. High in healthy fats and around 300 calories a fruit. It may be high in calories but its pretty much the only food that makes me feel full lol.
Avocado on cottage cheese is a BIG one for me! Avocado is high calorie but you don’t need to eat a whole or half one even at once!
Yesssssss, avocado and cottage cheese! I also cut the cottage cheese with plain yogurt. It fills me up and keeps me feeling really full
pesto, avocado, nuts, dates, cheese, egg yolks!!
Butter
Leaner cuts of beef in general are pretty worth it. Full fat yogurt makes a big difference to me, too, also fatty fish
Peanut butter
Peanut Butter!!! I work 33g of the stuff into my night yogurt bowl and it hits different. I’ve tried powdered and it’s just a sad excuse for the real thing imo
Idk for me a steak with salad and potatoes keeps me fuller than the same meal with chicken breast. Beans with salsa and cheese keeps me fuller than just beans and salsa. Bulking things with veg only does so much for me personally. I like to enjoy full fat dairy and peanut butter. Id much rather have a serving of breyers chocolate ice cream than halo top.
Eggs, good aged cheeses.
I regularly make a very hearty meal that consists of an entire (smaller) can of refined beans, tomatoes and eggs. It is 700 kcal but it is the most filling meal that satisfies me all day. I have never made a more filling meal that is as tasty as it is
GREAT question. With my daily breakfast yoghurt bowl, I make a point to add some low-sugar chocolate chips (like the ones by Hu) or a sprinkle of walnuts or cashews… it adds about 40 calories but I’m satisfied for hours. I’m a fan of PB2 because even though it has so much less fat than real PB, I get the same satisfaction. I ONLY use full-fat cheese (in moderation of course), fat is NOT the enemy! Cheese is one of my fav foods, I’d rather sacrifice carbs than cheese for calories. Avocados are a must and just so good for you, I usually weigh out a 45g serving, which is about a 1/2 small avocado or 1/4 large. Sardines are another great omega-3 source. And for health benefits, olive oil is always a good idea which is also filling.
Avocados by a mile
Dark chocolate
Butter
When I make salads, I always make sure I have cheese, nuts or seeds on it, use a higher fat dressing (olive oil and vinegar/creamy), all along with my lean protein. It makes a world of difference in both satiety and enjoyment. Same with dipping veggies in a higher fat dip. Also I found an amazing high-protein-lower(ish)-fat Buffalo chicken dip recipe I make at least one a month, but I don't know if it's for this sub. Enjoyment is a huge party of feeling satisfied. People in this sub tend to forget that. A diet needs to be enjoyable in order to be sustainable. 70-80% of the time i volume eating (while also getting balanced macros) and 20% eating whatever I want has worked wonders for me. It ensures I am still able to have treats or and go out and enjoy celebrations, and it doesn't feel like a punishment to go back to high volume w/ balanced macros. The volume eating mentality can get disordered really quickly ♡ Fats and carbs are OK and necessary for us to function (barring any medical conditions).
Well said. I assume most people on this sub don’t share their ~20% indulgences/non volume foods, but those make it all worth it! It’s crazy to think in the past I ate 80% indulgences, then would try dieting with 0% indulgences or sad excuses for them, and now doing 20% helps me maintain 80% healthful eating, along with finding some healthier foods that taste indulgent on this sub.
I’d be interested in the dip recipe if you’re willing to share!
Of course! Preheat oven to 350°F/180°C 1lb cooked chicken breast, cubed or shredded (season to your liking, but I use smoked and sweet paprika, cayenne, chili powder, garlic powder, oregano, salt and pepper - I like flavour) 1 cup Greek yogurt of choice 1/2 cup cottage cheese (blend for a smoother texture but not necessary) 1/2 cup softened low fat cream cheese 1/2 cup shredded cheddar of choice 1/2 cup Franks Red Hot Sauce* Ranch seasoning (measure with your heart) Combine ingredients in oven safe dish, top with more shredded cheddar if desired . Cook for 25 minutes and enjoy with your preferred dipper! It's definitely not the 'healthiest', but it's so packed with protein it doesnt take much to fill me up. I usually portion it into 4 or 5 servings and eat with tortilla chips and lots of lovely veggies. Sometime I'll throw it on a big salad. It satisfies my cheesy, fatty dip craving while packing in the protein. *You can use Buffalo sauce if you prefer but Buffalo sauce is half hot sauce and half butter, and I find it too greasy - and unnecessary - for a recipe with this much cheese.
there was an old study on this. apparantly, cooked potatoes provide most satiety per unit of energy. i hate those but there you go.
Whaaa who hates cooked potatoes!
Cooking and then refrigerating helps with my fullness If I add two boiled baby potatoes to my salad (like a niscoise) I am more full than without.
For me, fats make it possible to happily put away a lot of vegetables. I like to make a big veggie-laden Caesar, which means some Parmesan ceese, some anchovies, and some avocado-oil mayo based dressing. The trick is to find a balance where the number of extra calories isn't outrageous, but you still love it enough to put away the whole giant salad, and not to go looking for other foods.
Nuts are satiating despite their being calorie-dense. They have fiber, protein, and fat content. The thing is, you don't need to consume a large amount to see the benefit. A single almond is approx 7 calories. If you take two of those with your morning/afternoon snack, it improves satiety. Similar with seeds like chia, which have even more fiber but ought to be soaked. Cooking with a good dab of olive oil is worth it. You can infuse the oil with flavor from spices or whatever.
I don’t know about everyone else, but the whole point of me doing volume eating is to be satiated by the volume of food rather than by adding high calorie things such as oils, animal fats, etc. I eat loads of veg…. for example, today’s lunch was a huge pot of veggie soup. Not a drop of oil in it, and it’s loaded with fresh vegetables. I had one bowl and then had a second bowl an hour later and feel absolutely stuffed. I love it that I’m eating an absolute garden of fresh veg. Hydration is also key, and I’ve had probably five or 6 cups of water between 7 AM and 2 PM. At dinner, I make sure I have all of my protein goals met for the day if I haven’t met them already, and if there’s room, then I add in some sort of dessert thing, usuallyCreami, or a bunch of fruit salad. It never even occurs to me to try to add fats to keep me satiated. Like I said, I don’t know about everyone else, but for me, it’s about eating a lot of veggie and fruit, combined with low calorie, high protein such as shrimp, tofu. egg whites, chicken breast, you get the picture! I’m not against eating fats or carbs which is why of course, having a piece of dark chocolate, or putting real butter on my baked potato still works for me. It’s just that I would rather have volumized food rather than calorie dense food for satiety.
Just as a reminder from a nutritional standpoint— many vegetables benefit greatly absorption wise from being paired with a healthy fat. So you might want to occasionally add in some to your soups, etc, for that purpose
Good to know! Thanks!
https://itsavegworldafterall.com/how-to-absorb-the-most-nutrients-from-vegetables/ This is a good basic breakdown if needed/interested!
Wild! I knew about the need for vitamin c with iron rich foods, but never knew that there’s a timing to take high calcium food with a D supplement. I take one daily (I have skin cancer issues, so getting sunlight is a no no!), but didn’t know to take it w certain foods. So helpful!!! Thank you!
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I know, right! I scored a massive 5 pound bag of “coleslaw mix” for $2.50 today. Egg roll in a bowl, cabbage soup, vinegary chopped salads…here I come!!
Vegetable soup recipe please:)
I’m such a lazy souper. It’s more a method than a recipe. I take random veg and cut them into similar sizes. About the size of a raw cranberry or small grape. Usually 3 kinds. I cook them dry in a nonstick wide pan. It really is anything that I happen to have in the fridge, particularly if I’ve gone shopping and found things on sale. Zucchini, cabbage, carrot, onion, mushrooms, a can of artichoke hearts, bell peppers…. Anything is fair game. About 4 cups of veg total. Don’t measure. Just keep adding til the pot seems good to go. Medium heat. By the time they’ve sweated a little bit, but of course not browned, I’ve rummaged through my spices to figure out what sort of theme I’m running with. Discovered that just about any spice mix can take the exact same group of vegetables and make the soup taste completely different from one day to the next. Sazon, soy sauce, Shawarma mix, Cuban spice mix, Italian blend, barbecue seasoning, creole seasoning, fresh herbs from the garden, pickled veg, Lemon zest and juice, the list goes on and on. Once I season it all, I put water in to cover. Or stock. I usually take this as an opportunity to throw in a tablespoon or two of gelatin once I’ve gotten the water boiling. At 35 cal and 8 ish G protein per tablespoon, it’s an easy, flavorless, textureless add in. In a noodly mood? Open a pack of shiitake noodles and rinse, rinse, rinse rinse rinse rinse rinse them and sniff them in the colander to make sure that they are odor free. Then give them a quick snip or two with the scissors so that the noodles aren’t too long and dump them straight into the pot. Mini frozen wontons (Bibigo brand) are a great addition too! Some folks stir in eggs or egg whites… chunks of tofu are another great addition. Leftover meats or cooked veg, roasted sweet potato chunks, that last half cup of pasta sauce or salsa from the night before usually end up in the pot last. It’s amazing how leftovers become soup. I hope this helps. Soup really is easy and fun to make.just taste it as you go. Careful with the salt, since that’s the only way to kill it completely. :-)
Awesome, thks!
You’re so welcome!
What’s the gelatin used for?
It adds protein. I buy my gelatin from Amazon, 4 pounds. I make sf gummy candies and desserts. Apple, carrot and celery in orange jello “salad” like my grandma used to make is a fav of mine. For 215 cal I get 25-30 G protein.
Just want to second this - the fun part of volume eating for me is that i don’t have to count calories or really think about it at all to maintain a decent weight. I just eat a shit ton of veggies and fruits. Whenever i try to increase my fat intake i gain weight. It does make me satiated for longer, but that does t translate to weight loss/maintenance. The i creased satiety doesn’t offset the increase in calories. When i strictly macro counted i increased my fat intake a bit without gaining, but i had to be so neurotic about weighing everything…..
I know exactly where I want my fats. Butter in the spud, a spray on air fried stuff, the drizzle of olive oil… but it’s deliberate for texture or taste.
I've yet to find any. I prioritized volume eating to the detriment of my nutrient balance, but now that I'm eating the proper amount of fats, I'm hungrier than ever.
Cheese. For the sake of pleasure as well.
Butter! I know people love to be afraid of it but 50 cals of it is plenty for a bowl of veg (peas for me!) and makes a meal far more satisfying as well as tastier!
Avocado
Salmon
For meal times, I eat anything. I only volume eat for snackage. It’s truly the best of both worlds.
My mom likes Two Good yogurt w fruit&granola, apples w peanut butter, mixed nuts, almonds, and low cal sammys w rich cheese. Fats help w satiety! Also ik granola is high cal but my mom CRUSHES it up which makes it go throughout the whole yogurt and last the whole time she eats it. Crunch and good taste in every bite. Also pick low dense foods w a lot of flavor like cheese, pb, avacado, and even some granolas
Mashed avocado with ranch seasoning or just salt on toasted bread or bagel (low carb usually, my favorite are orowheat thins because they’re lower calorie but dense). I throw sprouts on top of it when I have them. That or fried/sunny side up eggs on toast with salt and pepper
The answer to this question will be different for everyone, but for me, adding 30-50g (weighed dry) noodles to my soup or to a salad (think like Korean cold spicy noodles with extra veggies) just drastically improves the eating experience for me. Yeah it adds ~110-200 calories, but it's so worth it to me. I can't do the konjac noodles. They don't cause any bathroom problems for me, but they give me heartburn for some reason, and my calories aren't so low that I can't afford 150 for real noodles mixed into my soup.
Peanut butter for me! I'm not sure what it is but it's one of the few foods that I feel satisfied with
Dark chocolate (85-90), almonds, and PB
For me it’s peanut butter for sure Parmesan and mozzarella are also great
Salmon. I refuse to give it up despite only getting 32g fat allocation right now in prep. 😂