Nutritionist's Guide to High Volume, Low Calorie Diet for Effective Weight Loss

Nutritionist Nikita Bardia, who successfully lost 30 kilos, attributes her weight loss to a high volume, low calorie diet. Here are the key strategies and foods she recommends:

Key Strategies

1. High Protein Intake: Incorporating lean proteins such as chicken breast, turkey, and tofu helps maintain muscle mass while promoting a feeling of fullness, which can prevent overeating.
   

   

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2. High Fiber Foods: Foods rich in fiber, like vegetables, fruits, and whole grains, take longer to digest, keeping you full longer on fewer calories.
   

   

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3. Low-Calorie, High-Volume Foods: These foods allow you to eat larger portions without significantly increasing your calorie intake. Examples include leafy greens, cucumbers, and zucchini.
4. Ditch High-Calorie Foods: Avoiding foods high in calories but low in nutritional value, such as sugary snacks and processed foods, is crucial. Instead, opt for healthier alternatives.

Recommended Foods

1. Leafy Greens: Spinach, kale, and lettuce are excellent choices. They are low in calories but high in vitamins and minerals.
2. Vegetables: Broccoli, cauliflower, and bell peppers are not only low in calories but also packed with nutrients and fiber.
3. Fruits: Berries, apples, and pears are high in fiber and water content, making them great for volume eating.
4. Lean Proteins: Chicken breast, turkey, and tofu are excellent sources of protein that are low in calories.
5. Legumes: Beans, lentils, and chickpeas are high in fiber and protein, providing a filling meal option.
6. Whole Grains: Foods like quinoa, brown rice, and oats are nutritious and help maintain a feeling of fullness.

Practical Tips

• Meal Planning: Plan your meals to include a balanced mix of protein, fiber, and healthy fats to ensure you get all necessary nutrients while staying within your calorie limits.
• Snacks: Opt for low-calorie snacks like raw vegetables with hummus, or fruit salads to keep hunger at bay without adding extra calories.
• Hydration: Drink plenty of water throughout the day. High-water content foods like cucumbers and watermelon can also contribute to your hydration needs.

By following these strategies and incorporating these foods into your diet, you can effectively manage your weight while still feeling satisfied and full.