Want to lose weight? Eat more potatoes!

Today, we’re diving into a hot topic in the health and fitness world: eating high volume but low-calorie foods. This way of eating can help you feel full and satisfied without loading up on calories, which is super handy if you’re looking to lose weight or stay lean. Let’s get into the nitty-gritty of how you can make your meals satisfying yet slimming, with a special shoutout to two of our carb heroes: white potatoes and sweet potatoes.

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What Does High Volume, Low Calorie Mean?

High volume, low-calorie foods are your best friends when it comes to eating more while consuming less. These foods typically have a lot of water or fiber, which means they take up more room in your stomach without packing a ton of calories. The result? You feel fuller for longer, which can help curb those pesky cravings and reduce overall calorie intake.

Why Choose High Volume Foods?

Choosing high-volume, low-calorie foods is a game-changer for anyone trying to lose weight or maintain a healthy lifestyle without feeling deprived. You can eat larger portions, which psychologically might make you feel more satisfied even though you’re eating fewer calories.

Spotlight on Potatoes: White vs. Sweet

Let’s talk about potatoes, which often get a bad rap in the diet world but are actually champions when it comes to nutritional value and satiety.

White Potatoes

White potatoes are incredibly filling and one of the best bang-for-your-buck foods when it comes to satiety. A medium white potato has only about 150 calories but comes packed with nutrients and fiber, especially if you eat the skin. They are also high in potassium and vitamin C, which are important for overall health.

Sweet Potatoes

Sweet potatoes are a tad sweeter, and yes, they’re just as nutritious. A medium sweet potato has roughly the same number of calories as a white potato but is loaded with vitamin A, which is great for your eyesight and immune system. They also provide a good amount of fiber and water, making them another excellent choice for feeling full on fewer calories.

How to Incorporate These Potatoes in Your Diet

Now that you know why potatoes are great, here are some tips on how to use them effectively in a high-volume, low-calorie diet:

  1. Baked Potatoes: Top a baked white or sweet potato with a heap of steamed veggies and a sprinkle of low-fat cheese or a dollop of Greek yogurt for a filling meal.
  2. Potato Salads: Mix cooled, cooked potatoes with vinegar and mustard for a tangy, low-calorie dish instead of using traditional mayo-laden recipes.
  3. Mashed Potatoes: Make mashed potatoes lighter by using chicken broth or skim milk instead of butter and cream. Add garlic and herbs for extra flavor without the calories.
  4. Roasted Potatoes: Cube and roast them with a spray of olive oil and your favorite herbs and spices. Roasting brings out the natural sweetness, especially in sweet potatoes.

Other High Volume, Low-Calorie Foods

While potatoes are amazing, don’t forget to include other high-volume foods in your diet:

  • Leafy greens (spinach, kale, arugula)
  • Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
  • Fruits high in water content (watermelon, oranges, apples)
  • Soups and broths (great for starting a meal to help control hunger)

Incorporating these foods into your daily meals will help you feel full and satisfied while keeping your calorie count down. This approach is not only beneficial for weight management but also helps ensure you get a variety of nutrients in your diet.

By focusing on high-volume, low-calorie foods, you’ll be on your way to a fuller, healthier lifestyle without feeling like you’re on a restrictive diet.

If you would like help reaching your nutrition goals from a certified nutrition coach, click here.