Feeling hungry is the number one reason diets fail. Volume eating tackles it head-on by filling your plate with foods that are heavy on water and fibre but light on calories.
Energy density in one minute
Energy density is simply calories per gram. Cucumber has about 0.15 kcal per gram; crisps have about 5.4. That means 500g of cucumber has fewer calories than a 25g bag of crisps. Your stomach notices volume and weight, so low energy-density foods help you feel fuller for fewer calories.
The highest-volume foods
| Food | kcal per 100g |
|---|---|
| Cucumber | 15 |
| Courgette | 17 |
| Tomatoes | 18 |
| Strawberries | 32 |
| Broccoli (boiled) | 35 |
| Watermelon | 30 |
| 0% Greek yoghurt | 57 |
| Boiled potatoes | 87 |
Five practical volume hacks
- Half-plate veg: fill half of every plate with vegetables before adding anything else.
- Bulk out mince: swap a third of the meat in a bolognese for mushrooms, lentils or grated courgette.
- Start with soup: a broth-based soup before a meal reliably reduces how much people eat afterwards.
- Bigger breakfasts, lighter density: porridge made with extra water and topped with berries is huge for its calories.
- Fruit for dessert: a big bowl of berries with yoghurt beats a small chocolate bar for fullness.
Don't forget protein
Volume works best alongside a good protein intake. Combine lean protein with high-volume vegetables and you have the two strongest tools for appetite control on one plate. Browse our recipes under 450 kcal for ready-made examples.