You Can Eat More Food and Still Lose Weight

Real foods often fill up more of a plate than processed foods while providing fewer calories. This is due to the fact that many real foods contain a sizable amount of calorie-free air and water.

For instance, a single piece of bread with 66 calories would not fill up as much of your plate as 226 grams (half a pound) of cooked pumpkin, which has roughly 45 calories. Compared to foods with more calories and less volume, foods with fewer calories and greater amounts might make you feel fuller. As a result, the stomach expands and transmits a signal to the brain telling it to stop eating. Then the brain releases hormones that lessen hunger and increase feelings of fullness. Pumpkin, cucumbers, berries, and air-popped popcorn are excellent food options that are large in volume but low in calories.