High Low Volume Foods Guide

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HIGH & LOW VOLUME FOODS FOR FAT LOSS Nutrition Reference  Educational Use Eat more food for fewer calories, and watch the foods that hide them. Page 1 High and Low Volume Foods for Fat Loss Which foods fill you up for few calories, and which ones quietly add calories Volume is how much food you get for its calories. High-volume foods are watery and fibre-rich, so a big plate costs few calories. Low-volume (calorie-dense) foods pack many calories into a small amount, so they are easy to overeat without noticing. For fat loss, build meals on high-volume and high-protein foods, measure the calorie-dense ones, and watch the silent calorie adders. All calorie values here are approximate. 1. Calorie Density at a Glance The idea in one table Why this matters: Calorie density is calories per gram of food. Water and fibre lower it. Fat and sugar raise it. LEVEL CALORIES EXAMPLES Very low density Under about 0.6 kcal per gram (under 60 per 100 g) Most vegetables, leafy greens, watermelon, clear soups, rasam, plain buttermilk. Low density About 0.6 to 1.5 kcal per gram (60 to 150 per 100 g) Fruit like guava and apple, curd, cooked dal, idli, cooked oats, boiled potato, egg whites, fish. Medium density About 1.5 to 4 kcal per gram (150 to 400 per 100 g) Roti, bread, paneer, cooked chicken, cheese, cooked rice dishes with oil, dosa with ghee. High density Above about 4 kcal per gram (over 400 per 100 g) Oil, ghee, butter, nuts, nut butters, chips, biscuits, chocolate, sweets, mayo. 2. High-Volume Foods to Choose Eat more of these Why this matters: These foods fill the plate and the stomach. Combined with protein, they make a calorie deficit feel easier. FOOD TYPE APPROX.…