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High Volume Low Volume Foods Filling Foods for Low Calorie Diet

What to do when macros hit poverty status?? If you have flexible dieted with a coach, you are ever aware of that sinking feeling you get when he or she slashes your carbs. But not to worry, we’re going to give you some helpful tips to keep you feeling full. When carbs and fats are low, it’s time to make some mindful choices to keep your food volume high. This will help you feel more satisfied and help you stay on track all day instead of blowing through all of your carbs in one or 2 meals and feeling unsuccessful. So, what choices should you make??

What should you eat when your carbs are low??? Things that are fibrous, dense and high in volume! They are filling by nature of their large mass to low carb/high fiber ratio. These are a lot of the foods that people associate with being “skinny” or “on a diet” and there’s a reason why! But these foods with some easy macro hacks can be made delicious and combined in moderation of the low volume foods above, we have an approach that will keep you on track and sane.

Foods to eat include:

  • Vegetables: leafy vegetables in particular-spinach, all types of lettuce, brussel sprouts
  • Cream of Wheat
  • Oatmeal
  • Berries: Raspberries, Blueberries, Strawberries
  • Popcorn
  • Engineered High Fiber/Low Carb Breads/Tortillas- Sara Lee 45 Calorie Bread, Ole Wellness Tortillas, Flat Out Wraps
  • Corn Tortillas
  • Potatoes (Baked, Hashed, Mashed)

Low volume foods are typically carb wasters! They often tend to be sugary and they are the things that make America fat. Things like sugared cereals, cookies, candy bars, fruit juices, candy, un-enriched pasta and even some fruits are great examples! The carbs add up quick but these foods leave you feeling very unsatisfied in terms of being full. Scientific reasoning made simple-think about a fire made from gas as fuel or wood as fuel. Low volume foods are equivalent to a gas/chemical fire…the process of burning is very efficient with little waste product whereas a wood burning fire is more inefficient, more waste is produced and it takes longer for all the wood to be burned down.

Some examples of low volume foods I use when my carbs are high are below! Why do I use them?? Because I get too full! So if you’re hungry and you’re carbs are low, steer clear of these things.

  • White Bread products-Bagels in particular
  • White/unenriched pasta
  • Sugared cereals-Reese’s Puffs, Lucky Charms
  • Pop Tarts
  • Candy
  • Whole Sugar Yogurt
  • Honey
  • Marshmallow Spread
  • Jam/Jelly
  • Honey
  • Candy Bars-Snickers, Butterfingers
  • Some Fruits-Bananas
  • Chocolate Syrup
  • Ice Cream

Hopefully this gives you a good idea of some foods and concepts that will make the process of flexible dieting more successful and sustainable for you.

If you are aware of your food choices, you can make things flex for your needs and truly master the lifestyle.

If you have any questions or would like to add anything, please feel free to comment below. We’d love to hear your thoughts! 


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Macro diet coaching flex ed