VOLUME EATING: Eat More And Lose Weight?
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- Опубликовано: 7 дек 2022
- #ivanachapman #volumeeating #highvolumeeating #caloriedeficit
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VOLUME EATING: THE GOOD, THE BAD, AND THE NASTY!
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Volume eating a simple method to lose body fat. Yes! But high volume eating and the volumetrics diet can have its drawbacks.
What is volume eating? Eating high volume is based on calorie density, something that we've been talking about for years. Getting into a calorie deficit is easier if you consume more high volume foods.
Volume eating and calorie deficit tend to be easier.
I've included low calorie foods and low calorie meal ideas. These are calorie deficit diet foods that can help you on your weight loss journey.
You can use volume eating to get into a calorie deficit, but beware of certain nasty side effects.
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Volume Eating: The Good, The Bad, And The Nasty • VOLUME EATING: Eat Mor...
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I always eat a bowl of salad (lettuce, tomato, carrots etc. Before I go out to eat with my friends, so I don't over eat junk food. Thanks for the information!.
Glad that works for you! It's definitely a good idea to avoid going out when you're really hungry. I generally prefer to have something with protein to keep me satisfied for longer.
I use volume eating and it works (for weight loss, but my diets are small in the area of 3-4 pounds across two month). My issue is salt cravings more than sweet cravings.
Glad it's working for you! The idea of eating lower calorie density foods is sound...some people just take it too far.
Thanks for another high quality video!
Glad you liked it!
Your videos are very helpful and make sense, thanks!!
Thanks for this video!
great presentation with practical info!!
Glad you liked it 😊
Thank u so much
I feel like I do.. both? For example, I love pasta salad. There's tons of veggies to help keep me full, a small portion of pasta, and I'll typically have a hotdog or something alongside a decent portion of pasta salad for a very low calorie, satisfying meal. I think it's all about balance. No food is a no-no for me.
I had very good results with caloric dilution. lost 16Kg without hunger. Cravings were quite hard on the first months but latter it got better and I'm confident I can keep it up as long as I need. Fortunately I'm skinny enough now and I need to bulk so I'll use dilution for the next cutting fase.
I didn't have issues with bloating, maybe because I still eat a lot of medium caloric density foods.
Use some of the food from other like greek yogurt berries granola. Turkey bacon chicken breast egg whites and low fat popcorn
I love cauliflower mashed
my weakness is chocolate. Usually when I am dieting, I realize what I want from that is the mix of bitter and rich. I end up compensating with a lot more coffee, or going for a very very dark chocolate with less sugar/milk content
I tend to eat less dark chocolate these days and more milk/white chocolate, but that may change again! 😆
I have tried this and it lead to stomach issues and unhealthy relationship with food. I still follow some of the principles, but eat a bigger variety of foods.
Thanks for sharing your experience! Definitely some negatives to volume eating.
What are your thoughts on sodium intake if I may ask? I favor high protein, moderate-fats, and moderate-low complex carbs (perhaps 50% protein, 25% fats, 25% carbs on average although it's been ages since I measured on a scale). But my sodium intake is almost certainly higher than the recommended. It's actually a hack for me to stay lean is to put more salt in my home cooking (perhaps an average of 1-2 tablespoons a day which might be around 6-8 grams of sodium a day with the type of chunky salt I'm using). I find I eat less with more sodium and I also love to use flaming hot salsa a lot as a low-calorie but sodium-heavy condiment. I never put sugar or honey in anything I cook; I lack much of a sweet tooth although I do enjoy an apple or a piece of sweet fruit like that once every few days.
But high sodium intake seems to be such a controversial subject. My rationale is that it at least seems better than putting less salt in my home cooking for me at least, since I tend to eat larger quantities with less sodium and probably reach the same excess sodium intake but with double the calories if I don't make my foods very savory. I rely on spicy a lot as well for satiety. My thing seems to be working okay so far for me in my 40s (still a lean machine, although not pro bodybuilder level) but sometimes I wonder if I should try to taper down on the sodium intake given that I'm over twice what's recommended daily by the FDA. I especially have that addiction to salsa which I put on practically everything now including boiled eggs and chicken breasts and lots of lean seafood like squid.
One trend I've been noticing with the higher sodium intake is that I drink water like crazy. I know the general advice to drink more water a day but I might drink too much. I average around 5 liters a day and as many as 8-10 on days when I'm working out intensely. I'm a water chugger. I've forgotten how to sip. So I sometimes wonder if I even drink too much water; not so much based on what's recommended but just comparing people around me who can go for hours without drinking water while I want to chug a whole large glass every 30-60 mins.
I'm also worried about escalation. I could swear that I am craving more sodium as I get older along with more spicy. Maybe I would have been satisfied with half of the amount of habanero and cayenne spices I put in my cooking along with half the sodium I put now in my 20s. So this addiction to put more and more as I grow older is worrying me a bit unless it's okay to keep putting more spicy and more salty. I am consuming less calories now as I grow older but maybe compensating with more sodium and more spiciness.
There’s such a thing as too much - of anything. That includes water. Too much water can actually cause death.
Until you mentioned your high water intake, I was going to say that I don’t worry that much about sodium intake unless a client has high BP or they are getting all that salt from eating too many ultra-processed foods.
5L of water a day is likely too much. It can impact the absorption of nutrients. An imbalance of electrolytes can also be dangerous.
@@IvanaChapman Thanks very much! I will attempt to cut down a bit on both and see how it goes.
@@IvanaChapman One thing I've noticed is that I have more difficulty these days tying satiety to specific macros or even fiber compared to when I was younger. It seems to be things like sodium and heat that are the driving forces for how quickly I'm satisfied up to a threshold.
But one oddity I've noticed is that the most micro-rich food (both in terms of quantity and variety) fill me up even if they aren't particularly savory or spicy. For example, I can just eat the smallest portion of liver and onions and feel so full and probably as a result of liver being like a super multi-vitamin. Same to a lesser extent with highly absorptive veggies like kale as opposed to other ones like lettuce, e.g.
I also have a satiety sensitivty to certain fats but not all. For example, I can eat an entire bag of almonds and get 800+ kcal and still have room for plenty more. But if I eat even a 6-8oz serving of fatty salmon or a fatty pork chop or bacon, I feel full really fast and sometimes even kind of gross-feeling after (just 3-4oz might be plenty for me with those fatty meats and fish). It's confusing to me but something I can't really explain so well at just the macro-level. Fiber does fill me up but still much more so when it's savory or spicy.
I'm 139lb & 5'4" and I do like almonds, cashews, peanuts, pecans but I never know what the appropriate amount of nuts is. Can you advise? BTW I am trying to lose weight
Look at the serving size and divide into small plastic pots for snacking x
1 oz. Fits in the hole in the palm of your hand. Don't let it touch your fingers. That's it. Also they are highly caloric because of all the fat. "The fat you eat is the fat you wear"😅
Thanks for watching! Have you tried volume eating for weight loss? Or do you just use some of the principles? ⬇
I have not tried Volume eating for weight loss ! I am am afraid I'd put on weight, Remember Ivana Not all
of us can be as fit and as healthy as You are, However You do raise an interesting point here so I guess some People will be able to eat a fair bit but NOT put on weight 👍👍.
Ivana,how can I have a smaller appetite, I am having a large appetite now, can you give me some tips about how to get a smaller appetite please?
There are some tips in this video that could be helpful: How To Control Carb Cravings (STOP THEM BEFORE THEY START)
ruclips.net/video/i--oiZSkTDw/видео.html
Hi I am a calisthenics athlete and I wanna take things to the next lvl, I already train 5/6 times a week 2/3hour each session and jogging in the morning 1/2 times a week. Right now I try to focus more on my eating pattern, and already eat clean food I don’t eat candy or drink soda that type stuff even in restaurants etc. But I don’t get full after a meal I eat a lot of fruit and drink 2l water a day and as snacks I try to eat protein full snacks like quark, or left over from the day before, egg whites etc. I eat around 26/2700 calories but wanna get leaner and get a lower bf percentage so calisthenics progress will get better ass well. Do you have any tips for me ??
That’s a lot of training! 😮 How long have you been doing that much?
Eating “clean” just makes it a little easier to get into a calorie deficit. Do you know how much protein you’re taking in per day?
@@IvanaChapman I train now for a year and a month and I’ve been training 6 times a week for 2/3 months and i eat atleast 150g of protein in a day, but I am always around 27/2800 calories in a day while I am eating clean food
As I mentioned, “clean” food or not, what really matters is your calorie intake. You could try dropping another 250 calories and see how it goes. I don’t know your weight…are you having 0.7-1 gram of protein per pound?
@@IvanaChapman i weight 75kg and I have 1,6 gram protein per kg
volumn eating doesnt work for me. im still trying to figure out what works i just know volumn eating doesnt work for me. i do better eating balance then doing a particular diet. I do eat some raw food i just eat cook veggies too
Yes, volume eating isn't for me either. It's not necessary to pick any particular "diet". It's best to start from where you are and make modifications. What's your goal right now?
@@IvanaChapman I dont have one i focus on building healthy habbits over weight.I have health issues that make it hard to lose im trying though
Hope it goes well 😊
@@IvanaChapman thanks
I just started following volume diet but I will enjoy my nuts and use your advice to. Protein is important.
For sure! Sounds like a great plan. 😊
Great Model Slim Figure Ivana, I guess eating more and Not putting on weight works for You👍👍
Thanks
A gram isn't volume. It's mass
Volume is the amount of space a substance occupies.
@@IvanaChapman and a gram doesn't measure that. Stuff like mL and m³ is volume
@@msjkramey1 gram = 1 ml = 1 cm^3. They're the same amount.