Eat Foods That Fill You Up - Volume, Volume, Volume!

Our hunger drive craves volume. A key skill that you are developing for your health is the ability to eat large volumes of raw and cooked, high-nutrient, low-calorie foods every single day. This means eating lots of vegetables.

When you are actively trying to lose weight, you should strive to satisfy your volume requirements first, before addressing the other dimensions of hunger. This may feel strange at first because you may not immediately feel satisfied by the higher volume of food. This is because you are accustomed to eating large quantities of high-calorie foods that cause a dopamine rush, a rush that low-calorie foods don’t deliver. However, your body will adjust, be less dependent on the dopamine surge in the brain, and will gradually become more and more satisfied with fewer calories. Give yourself time, and use the knowledge you have gained. Striving to fulfill your body’s volume and nutrient requirements can help you resolve food cravings and your toxic hunger.

The trick to get you to desire fewer calories faster is to eat lots of these high-volume, high-nutrient foods. You are already familiar with these, but many of the foods that you have been incorporating into your diet because of their nutrient values are also great tools in meeting your volume requirements. They include:

  • Raw Vegetables: lettuce, tomatoes, peppers, celery, anise, snow pea pods, carrots, beets, cucumbers, water chestnuts, red cabbage, onion
  • Most Fresh Fruits: melons, oranges, grapefruits, apples, kiwis, berries, papaya
  • Cooked Green Vegetables: Brussels sprouts, string beans, artichokes, asparagus, broccoli, Chinese cabbage, bok choy
  • Other Non-Green Vegetables: mushrooms, eggplant, sun-dried tomatoes, onions, bean sprouts, cauliflower, spaghetti squash

Especially on holidays and days when you know that you will be around a lot of unhealthy foods, pre-fill with these high-nutrient, low-calorie foods. Never go to a party or event with an empty stomach. Eat a large salad with assorted raw vegetables and a bowl of vegetable soup before going to the places that may tempt your desire to eat unhealthily. Being healthy is about being in control. You must control your hunger, and the more low-calorie, high-volume foods you consume, the less high-calorie food you will be able to eat. When you increase these super healthy foods in your diet, you will feel less temptation, and you will be in control of your food cravings and appetite.

This is an excerpt from Dr. Fuhrman’s book Eat For Health.


Trackbacks (0) Links to blogs that reference this article Trackback URL
Comments (3) Read through and enter the discussion with the form at the end
Steve - September 9, 2009 10:45 AM

Thanks, DrF, for this info.

I have had many frustrating days over the last few months where I would eat very healthfully, then with a full stomach, still want (and get) pizza or fish and chips or something like that. I couldn't understand it.

I still have over 15 pounds of fat loss to go, but this will help a lot!

Regards, Steve

Greg - September 9, 2009 11:23 AM

One advantage that I've noticed when I became a vegan was that I eat a lot more food than I used to. I eat more often, I eat larger servings, and I also enjoy food more. I no longer need junk food to make me happy with my food choices.

I used to eat what was easy, and if it was good I didn't complain. Now, it's so easy to make delicious food choices because vegetables offer such a wonderful variety that was simply missing before. Not only am I in control of hunger now, my hunger is actually satisfied.

aunt cia - September 11, 2009 10:16 PM

Dr F, I want to thank you for what you are doing for the health and wellbeing of people everywhere. I have been blessed and changed by the information I have gleaned from your books, dvds, cd's and website, including the member's section. I have made the commitment to ETL the rest of teh life God gives me. I have been given a body to be the temple of the living God and I want to treat it with the kindness it deserves.

Post A Comment / Question Use this form to add a comment to this entry.

Remember personal info?