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I think everyone is different. I can eat a ton of volume foods and physically feel full but my mental hunger is still there. If I eat a meal with some dietary fat and less volume, I seem to feel more satiated.
Volume makes you full, but this is not satiety. Squeeze spinach or lettuce down and it has like no volume.
Satiety which is satisfaction is achieved from fat and protein dominantly. Basically nutrient density achieves proper satiety.
Volume chasers keep eating low nutrient foods and often processed foods, which isn’t exactly great in the long run. You’re also expanding the stomach meaning your “empty” feeling worsens. The reality is, volume just slows your eating speed which if you’re eating too fast means you’re not chewing properly which has its own health issues but also messes with satiety.
It’s also a fairly subjective thing. Some can slam down potato’s easier than white rice, some can slam brown rice better than pasta.
Optimally for losing weight, you want something of a middle ground, a meal of good size, nutrient density and good eating mentality (slow and mindfully). This is why the meats and greens diet works so well. It’s nutrient dense, plenty of protein and fat to trigger satiety, plant nutrients balanced in there which also provide a good degree of volume to slow you down a little. Keep the carbs low in this instance also stabilises energy. (I’m not saying you need to follow it, just an example)
Volume 100% for me anecdotally, We did experiment in class where we had different diets for a week. so I was eating/drinking 500kcal/day. But I was almost never feeling hungry because I drank so much water and coffee and ate vegetables and lean fish, I always felt satiated. Eg, the volume stretching my stomach made me feel full.
This is why vegetables are so great. fills you up, and suuuuper low kcal.
Fat. As someone who was on plant based, I could really stuff myself but not feel full. But a slice of pork belly fills me up big time.
However, the body adapts. If you’re a carnivore, you’ll need lots of meat and fat to feel full but after being on plant based, it took very little fat to fill me up, anything more I would have steatorrhoea.
I suspect this is something highly personal. I’ve chosen volume eating for a long time and, while it filled my stomach, it never made me satiated. I went so many days feeling physically full but with that never-ending feeling that something was missing, that I needed something else. Eventually that led to binges. Incorporating fats into my diet has made me way more satisfied, plus I started losing that fear of eating fatty foods and having a healthier relationship with food in general.
Important should be health and satiety.
Focus on fiber. This is volume at zero calories that promotes bowel regularity and feeds good gut flora.
If you want fat, have nuts, seeds, avocados, which are all loaded with fat and fiber.
If you want protein, have beans (pulses), quinoa, nuts, which are all loaded with protein and fiber.
I don’t mean to say to do these things especially: if it has fiber, it will almost certainly have protein and fat, some more than others, so these just aren’t a concern. Focus on fiber.