Add Some Volume To Your Diet (Eating Wet)

About 60%-70% of your exercise goal success or failure will depend on your eating habits. A "workout warrior" with poor nutritional habits will not succeed with health or fitness. So, how do you add volume to your diet? The basics of it is to eat as many foods with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories.

For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.

Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.

You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples.

Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.

The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! Hopefully a diet high in water content will cause you to consume fewer calories while providing all the nutrition you need.

And keep doing the things that always work:

1) High intensity interval cardio 5-6 days a week (20 minutes a day).
2) Full-body circuit weight training 3 days a week.
3) A diet with about 60%-65% carbs, 20% healthy fats and 15%-20% proteins.

And, no matter how you plan your diet, always exclude fried foods, highly processed foods and high-fat fast foods. Limit foods high in sugar. And drink about half an ounce of water for every pound of your body weight every day.

Eat These 3 Foods to Burn More Belly Fat

Mark Dilworth, BA, PES
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About Mark

Hi, I'm Mark Dilworth, Nutritionist, Dietary Strategies Specialist, Nutrition for Metabolic Health Specialist and Lifestyle Weight Management Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes which includes body transformation and ideal body weight.