Does Volume Eating Actually Work?

If you’ve been on TikTok lately, you might have heard about volume eating, aka the volumetrics diet. The idea is that eating low-calorie, high-volume foods (like non-starchy vegetables, fruit, and broth-based soups) leaves you feeling full on fewer calories, potentially resulting in weight loss. Some TikTokers have called it a “weight loss hack” as they show off large bowls of cauliflower rice and popcorn.

Does volume eating work?

Eating foods with a lower calorie density (fewer calories per gram) may cause you to feel full and lose weight, according to research. On average, people eat around five pounds of food daily. So, if one day you ate five pounds equaling 1,700 calories, and the next you ate five pounds of 2,000 calories, you might feel equally full both days. But the calorie deficit could contribute to weight loss.

Is volume eating healthy?

Even though you might feel full for a short time, your body will soon realize it didn’t get the energy it needs, meaning “your hunger is probably gonna come in hot,” says Colleen Christensen, a registered dietician and the founder of No Food Rules. These hunger cues may trigger intense cravings for more efficient energy sources, like sweets and other high-calorie foods, which could result in an episode of binge eating. 

“So your body gets a little bit dysregulated of how to actually listen to the nutrient density because you're so used to eating past fullness,” says Christensen. She says adequately fueling your body with various nutrients (rather than large volumes) is the best way to regulate your hunger and fullness cues. 

Your move

If volume eating sounds appealing, ask yourself why. Maybe you’re using it to incorporate more veggies into your diet — and if that doesn’t feel restrictive, great. However, if it’s pulling you into a negative spiral of body shaming, it may be time for a diet culture spring cleaning. Registered dietician Charlotte Martin suggests tossing out the following ideals: 

• Perfectionism. Nothing in life is perfect, including your diet. 

• Guilt. “Eating a cookie is not a punishable offense (unless you stole it),” she says. 

• Negative self-talk. Would you tell your friend they’re a failure for eating a piece of candy? Then don’t say it to yourself, either.

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Well, Actually

We’re here to fact-check health trends, wellness assumptions, and myths. Such as:

Can a “sleep divorce” be beneficial for couples?

Well, actually, yes, but that doesn’t mean it’s right for everyone. 

“Sleep divorce,” aka sleeping in a separate bed or bedroom from your partner, has long been associated with “old fuddy-duddies who are not having sex,” but “that's simply not the case,” says Wendy Troxel, a sleep expert at the RAND Corporation and the author of “Sharing the Covers.” Sleep is critical to nearly all aspects of our health and well-being, including how we show up in relationships. 

If one or both partners aren’t sleeping well, it may be beneficial to consider a different sleeping arrangement. Start with “some open and honest communication with your partner about the challenges you both are … facing when it comes to the shared sleep experience,” says Troxel. 

Discuss the potential factors getting in the way of good sleep: 

• If one or both partners have symptoms of a sleep disorder (like, sleep apnea or insomnia), seek treatment first. 

• If movement is the issue, try separating beds within the same bedroom.

• If one or both partners are sensitive to noise, that could warrant separate rooms.

• If different work schedules are the problem, consider sleeping apart during the week and reuniting on weekends.

Think of it like an experiment — not a long-term contract — and know that the right answer is what works best for you and your partner. For many couples, that could mean concluding that the psychological benefits of sleeping together, such as an increased sense of safety and security, cancel out the effects of dealing with some snores.