10 foods that crush hunger on a fat loss diet

When you’re on a fat loss diet to slim down, hunger can create a stumbling block. Left unchecked, calorie deficit hunger can lead to over eating – or giving up on the diet altogether. Luckily, there’s a simple way to stay one step ahead of hunger so you can stick to your calorie deficit and reach your goal.

Volume eating for fat loss

Volume eating for fat loss

The concept of “volume eating” is really useful if you’re someone who likes big portions. When you are trying to lose weight, you need to create a calorie deficit. This should never mean cutting out entire food groups or restricting yourself. But you do need to use common sense.

You simply can’t eat large volumes of high-calorie foods and stay within your calorie deficit. So what’s the answer?

You need to find foods that are high volume, but low calorie, so you can load up your plate and fill your belly… without tipping into a calorie excess.

The satiety index

The Satiety Index was developed in 1995 following a study into 240 calorie servings of 38 foods. The ones that were most filling were high in volume, fibre, and protein – and low in energy density (calories). You can see the Satiety Index study here.

How to use volume eating and lose weight

How to use volume eating and lose weight

Volume eating works really well for meals like salads, stir fries, and soups. But you can think outside the box. In fact, it’s possible to “volumise” almost any meal or snack so you can cruise through your fat loss phase without feeling hunger.

For example, blending whey protein with frozen berries or frozen banana (or even just ice!) with a pinch of xantham gum creates an astonishingly large amount of frozen dessert. You’ll feel full on less than 200 calories!

List of high-volume, low-calorie foods

List of high-volume, low-calorie foods

Boiled potatoes

It may surprise you, but potatoes are very filling for relatively few calories. They top the charts in that Satiety Study. They are high in water and fibre, and almost zero fat. It’s the butter that makes them calorie dense!


Although eggs contain some fat, they are incredibly high in protein and very filling. Eating eggs for breakfast may keep you feeling fuller for the rest of the day.

White fish and seafood

White fish and low-fat seafood like prawns is high in protein, almost zero fat, and very filling. You can eat a lot of fish for relatively small number of calories, making it a great way to bulk out your main meals.

Salad vegetables

Salad ingredients like cucumber, tomatoes, radishes, and leaves are amazing for volume eaters. You could make a mixing-bowl sized salad and barely dent your daily calorie intake. But I bet you’d feel full!


If you like courgettes, you are in for a treat. These are one of my favourite volume-eating weapons. Add them to soups, stir fries, or salads to bulk out the meal and add tons of volume for almost no calories. Bonus tip: grate courgettes for even more volume.


All kinds of berries are low calorie, high fibre, and have high water content. This makes them a great high volume addition to porridge, Greek yoghurt, or just as a snack.


Most fruit is good for volume eaters, but apples seem to be one of the best for feeling full. This could be to do with the pectin (the fibre found under the apple skin) and the high water content.

Greek yoghurt/Skyr

Buy real Greek yoghurt (not Greek style) or Skyr for a sweet treat that is high in protein, low fat, and very filling. Add berries to volumise your snack like a pro!

Pulses and legumes

Although these foods are high in carbohydrates, they are extremely low fat. Once cooked, beans and pulses carry a lot of water. This, combined with the fibre content, keeps you feeling really full.

If you’re looking for a way to lose weight without feeling hungry and restricted, get in touch. My body transformation coaching works with your preferences so you enjoy the process.

Coach Joseph Webb.

‘The number one rated Personal Trainer In Henley and Oxfordshire’

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