What is eaten in volume?
Eating by weight is a popular diet in which, people who follow this diet will eat low-calorie, large-ating foods and reduce their intake of high- and medium-calorie foods.
Why does eating by weight help lose weight?
According to research published in the Journal of Nutrition, eating by weight helps lose weight effectively because this method helps people consume a variety of nutritious, low-calorie foods, prolonging the feeling of fullness. A review published in the Journal of Nutrition shows that consuming lower calorie density foods helps lose weight many times faster and more effectively.
Prioritized foods in the weight-based diet
Foods to eat in large quantities
For this group of foods, diners can eat as much as they like.
Leafy greens: Vegetables such as spinach, lettuce, and kale are high in fiber, water, and low in calories.
Cucumbers: According to the United States Department of Agriculture, 100g of cucumber contains 95.2g of water and 15 calories. Regular consumption of cucumbers helps provide water and fiber to the body, which is very good for people who are losing weight.
Broccoli: This food is rich in fiber and antioxidants, which help aid digestion and control weight. 150g of broccoli contains only 35 calories.
Watermelon: This fruit is rich in water and contains natural sugars that provide energy without containing too many calories, in 150g of watermelon there are only about 30 calories.
Foods to eat in moderation
These are foods that contain essential nutrients, but contain more calories than the above-mentioned group of foods. Therefore, they should be consumed in smaller quantities.
Brown rice: This type of rice provides a rich source of fiber and complex carbohydrates, helping the body function effectively throughout the day. However, you should consume it in moderation, because 150g of brown rice contains up to 216 calories.
Oatmeal: Oatmeal is rich in fiber and protein, which aids digestion and prevents hunger. 150g of oats contain up to 307 calories.
Chicken breast: This is a source of lean protein that helps improve muscle health and prolong the feeling of fullness. 100g of chicken breast contains 165 calories.
Lentils: These beans are rich in fiber and protein, which help support the digestive system and control weight. 150g of cooked lentils contain 230 calories.
Foods to eat in low volumes
You should consume these high-calorie foods in limited quantities.
Nuts (such as cashews and walnuts) are rich in healthy fats and protein, but are high in calories. Just a 30-gram serving of walnuts contains up to 185 calories.
Peanut butter: This is a source of protein and healthy fats for the body, but is high in calories. There are about 588 calories in 100g of peanut butter.
Fried foods, baked goods, cookies, cakes and processed foods are also in this group.
