5 high-volume foods that helped me lose fat and maintain muscle, and keep the weight off for years (2024)

I ate a high-protein diet because this helps you maintain muscle while losing fat and helps you stay feeling full. Continuing to do so in the years since has helped me maintain my weight.

Another trick I use to feel satisfied — and in turn less likely to turn to less nutritious, more calorie-dense foods — is eating lower-fat, higher-volume foods. There are foods that are low in calories but take up room in your stomach — and on your plate.

Others might prefer to eat higher-fat foods that can also help with satiety. There's nothing inherently fattening about fat, but it's more energy-dense; protein and carbs have four calories in each gram, while fat has nine.

But quite simply, I love to eat. By choosing foods that take up a lot of space on my plate for not too many calories, I feel satisfied, full, and not like I'm depriving myself with tiny portions.

Here are five of my favorite high-volume foods that made fat loss easier for me.

1. Potatoes

Some people shy away from potatoes — and carbs in general — when trying to lose weight, but they don't have to. Carbs are a great source of energy and — especially if you choose whole-grain, brown carbs — fiber too.

Research has suggested that potatoes are one of the most satiating foods, and if you boil or bake them without adding lots of fat, they're relatively low-calorie while being high in volume. I love baked potatoes with coronation chicken, chili and cheese, or baked beans and cheese.

2. Broccoli

Not everyone loves broccoli, and that's fine — but I do. It's low in calories, quite high in protein for a vegetable, and when lightly steamed, has a lovely texture. However, I do also love roasting my broccoli with some olive oil; it's slightly higher in calories, but it's worth every bite.

3. Fat-free Greek yogurt

Greek yogurt is one of my staple foods and has been for years. I admit that the higher-fat variety has an even more delicious texture, but if you're keeping an eye on your calories, fat-free Greek yogurt — or Icelandic skyr — is a great choice. You can eat a lot of it for very few calories, and it's an excellent source of protein.

I add mine to smoothies, overnight oats, granola, fruit, and — sometimes — savory dishes.

4. Popcorn

While movie-theater popcorn is often covered in sugar and butter, it's easy to find lower-calorie, lightly flavored popcorn varieties these days.

Unlike most bags of chips, you can eat a lot of popcorn for not many calories, so it's great for when you're not too hungry but want to snack on something.

5. Strawberries

Strawberries have a high water content — while also providing nutrients and fiber — so they're a great low-calorie, high-volume food. To keep costs down, I use both frozen and fresh berries and eat them on top of oats, with Greek yogurt, in smoothies, or plain.