Feeling full can be tricky when you’re focused on weight loss, but it’s possible. Volume eating is a dietary strategy that zeroes in on having larger amounts of low-calorie foods. The concept is that it will help to fill you up without adding too many calories.

Meet the experts: Scott Keatley, R.D., is co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., is the author of The Little Book of Game-Changers; Keri Gans, R.D.N., is author of The Small Change Diet

But volume eating isn’t for everyone and there are some pros and cons to consider. Here’s what this eating method involves, plus what dietitians actually think of it.

What is volume eating?

Volume eating is a diet strategy that helps followers eat more food without increasing how many calories they have. With volume eating, people focus on having high-volume foods, which tend to have a lot of fiber and water, giving you less calories per gram, says Jessica Cording, R.D., author of The Little Book of Game-Changers. (The opposite is eating low-volume foods, which have more calories per gram, she explains.)

“This approach has been around for a really long time,” Cording says. “I’ve found that it works for many people, especially for those who feel hungry often.”

Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy, says that volume eating is a good approach for a lot of people. “Being satiated or full from a meal is important,” he says.

Keri Gans, R.D.N., author of The Small Change Diet, agrees. “As long as an individual meets their optimal nutritional needs, volume eating can be a healthy eating approach for many,” she says.

Can you lose weight with volume eating?

Yes, you can lose weight with volume eating. “It can be a really useful approach for weight management,” Cording says.

It’s just important to focus on low-calorie, nutrient-dense foods, Gans says. “By focusing on foods that are high in water and fiber but low in calories, it allows individuals to feel full and satisfied without consuming excessive calories,” Keatley says. That “can be key for sustainable weight loss,” he adds.

Overall, Keatley calls this a “practical and effective strategy for weight management.”

Pros of volume eating

There are a few different potential benefits of doing volume eating. One is that it can encourage you to eat more nutrient-dense foods, Cording says.

Volume eating also focuses on having plenty of fruits and vegetables, allowing you to get more plant-based foods on your plate, Keatley points out. “Additionally, volume eating is a sustainable approach that is easy to follow and less restrictive compared to many other diet methods,” he adds.

Volume eating can also help people with calorie control. “Many people eat through their eyes. In other words, they will assume they will go hungry if they see a small portion,” Gans says. “But they can see a large portion in volume eating, which mentally may help with satiety.”

Cons of volume eating

The key to doing volume eating successfully is making sure you get a proper balance of nutrients. “You want to make sure that their diet is not lacking in protein and fat,” Gans says. “Filling a large plate with just vegetables will not cause satiety or meet total nutritional needs.”

There’s also a chance of developing gastrointestinal issues like bloating and gas if you ramp up how much fiber you have quickly, Cording says. Also, consider this from Keatley: “Those that go too extreme with the diet might find this approach less satisfying, as they may miss the taste and texture of denser, higher-calorie foods.”

What foods are best for volume eating?

The main focus with volume eating is on foods that are high in volume and low in calories. But those aren’t the only foods you should be eating—it’s crucial to still get in foods with protein and fiber to help you feel full, Keatley says.

So, what foods are good for volume eating? Dietitians recommend keeping these in heavy rotation:

• Leafy greens
• Cruciferous vegetables like broccoli and cauliflower
• Cucumbers
• Zucchini
• Peppers
• Apples
• Tomatoes
• Berries
• Greek yogurt
• Eggs
• Fish
• Poultry
• Tofu
• Tempeh

“Almost all produce is high in volume but low in calories, with a couple of exceptions, such as potatoes, corn, peas, and lima beans,” Gans says. Keatley suggests having “any fruit or non-starchy vegetable your heart desires, except avocado, durian, coconut, and dried fruit.” (Avocado can be used as a healthy fat to help you balance your nutrients, though.)

Gans suggests making sure to have protein with every meal, too. “Protein is an integral part of volume eating and should be included in all meals and snacks,” she says.