Key Points
Nearly five years ago, I lost 35 pounds while maintaining my muscle mass.Eating high-volume foods helped me feel full and satisfied while in a calorie deficit.Some of my favorite high-volume foods are potatoes, popcorn, and Greek yogurt...
When I lost 35 pounds and reduced my body fat percentage from 30% to 17% nearly five years ago, I didn't cut out any food groups or follow a specific diet, but I loosely tracked my calories and protein...
Another trick I used to feel satisfied, and in turn less likely to turn to less nutritions, calorie-dense foods, is eating lower-fat, high-volume foods..
Research suggests that potatoes are one of the most satiating foods, and if you boil or bake them without adding lots of fat, they're relatively low-calorie while being high in volume..
I will admit that the higher fat version has an even more delicious texture, but if you're keeping an eye on your calories, fat-free Greek yogurt (or Icelandic skyr) is a great choice you can eat a lot of it for very few calories, and it's an excellent source of protein too...
