Tuesday Tip: More Volume, Fewer Calories 🍿
Following on from last week’s tip one really good way to help control appetite is to focus on food volume. Recent studies have shown that its the volume of food you’re eating that matters more than the actual calorie content.
In one study participants were given a smoothie, one group had a small one, the other a larger one. Both contained the same number of calories, but the larger one had greater volume as it contained more air. The group that had the larger one ate far fewer calories for the rest of the day – between 12 and 30 percent less! Similar studies have tested it with yoghurt-based meals, soups and normal shakes and all have shown the same results; those who had the meal with greater volume consumed fewer calories and were less prone to overeating for the rest of the day.
In another study they provided participants with soups for lunch over the course of several weeks. When they gave the group a soup that was greater in volume but with the same amount of calories, the participants felt fuller faster and ended up eating fewer calories in that sitting. When they kept the volume the same but increased the calories in the soup the participants ended up eating more calories over all and took longer to feel full.
So basically this shows that food volume can be very important when it comes to controlling appetite and hunger. So what does this mean in practice? There are a few tips you can use to feel fuller quicker – if you have smoothies or protein shakes etc for breakfast allow them to blend for 5 mins longer than usual. This will increase the volume and amount of air in the smoothie. Go for foods that full of air; snacks like rice cakes or low calorie popcorn (high fibre and high volume, but relatively low calories) are brilliant, even zero calorie carbonated fizzy drinks are a great way to help you feel full. Whipping up food also helps; you can whip 0% greek yoghurt and add fruits, or add herbs and spices for a dip. Fruit and vegetables in general are filling as they contain more fibre, water and air so eat those first and include them in your snacks too.
Happy Tuesday 🤗