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Eat More to LOSE More (Volumize Your Plate)

Posted by Joel Marion

Perhaps the largest complaint I hear coming from dieters is the issue of being “hungry” and a lack of satiety from the meals they eat.

Well, the truth is, you can easily eat A LOT of food and leave the table full (every time) while still sticking to a reduced calorie regimen IF you learn to harness the power of something called caloric density.

The term caloric density simply refers to the amount of calories in a given amount or volume of food. 

A food that packs a large amount of calories in a very small volume of food is considered to have a very high caloric density.  Conversely, foods with a low caloric density yield a much smaller calorie total from the same amount of food, allowing you to eat “more” without actually consuming more calories.

Ice cream is a classic example of a food with a high caloric density.  Anyone can eat 1,000 calories of ice cream.  On the other hand, even the largest appetites would have a hard time consuming 1,000 calories worth of spinach.

Obviously, if the goal is to leave the table full without consuming a massive amounts of calories, the key is to consume low-calorie, high volume foods.

It’s probably no shocker that fruits and vegetables have very low caloric densities, particularly green and leafy vegetables.

Other foods with low caloric densities include lean proteins, beans, and by nature, most foods high in fiber.

Which meal would fill you up more at 400 calories?

Take home message:  Combine LOTS of fruits, veggies, beans, and lean proteins for meals that leave you full, without the calorie bulge.

Apply that simple tip to at least 2 meals today and I guarantee you’ll shave hundreds of calories off your daily total while being completely content with the amount of food you’re eating.

Keep rockin’,


P.S.  Every so often, something crosses my desk that’s just too good not to share with you.  Well, my buddy and uber nutritionist Kyle Leon is at it again:

==> Metabolism trick to OVERCOME your genetics (actually works)


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6 comments - add yours
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That sounds great and almost obvious, but I’m on a perpetual fixed income (for the time being) because work sucks, bills, and life happens. It’s kind of expensive to keep all those good for you foods stocked. Especially if you don’t live alone either. Help? Doing something wrong?

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I stopped doing that because it makes you super bloated and stretches your stomach so over time, you look fatter than you actually are. It also makes you more hungry in the look run with having a bigger stomach and you want to eat more food. I just completed your fastest fat loss in a week program and after doing 3 fasts and a shake day, my stomach shrunk so much. Just eating 1 small chicken breast and 2cups broccoli made me feel stuffed. It would normally take triple that amount just to feel satisfied.

For example, my high volume salads that you suggest here would weigh about 6lbs on the plate and Id put in it 5cups broccoli, 1 head romaine lettuce, 2 servings of baby spinach (8cups?) and the proteins and fats would be chicken breasts with cheese and or bacon.

I love eating that. It taste great and is super healthy but after I’m so bloated and stuffed I can’t do any activities without feeling a little uncomfortable and about an hour after I feel very tired. So now I’m sticking to the really small frequent meals. After eating my meals yesterday I felt satisfied but no bloated feeling and still moved around without feeling uncomfortable

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To feel sated eat more fat espesially animal fat with veggies. Friuts (fructose) and beans have to much carbs which elevates insulin and stores fat. Get off the calorie train! Weight gain is hormonal not caloric. Eat like we did BeFORE “civilization”.

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Where I can find the fatest fat loss program?

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@ Rob:

Where I can find the fatest fat loss program?

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