What Is the Volumetric Diet?

On the volumetrics diet, you eat low-calorie foods that fill you up, which can help you lose weight over the long term. Foods recommended on this plan have low-energy-density, which means they are filling foods with fewer calories.

The diet recommends eating three meals a day and a snack, as long as you consume low-energy-dense foods. Options include the following:

Fruits and Vegetables

Filling fruits and vegetables with a high water content are naturally low in calories and are allowed on this diet plan. These include:

• Apples
• Grapes
• Melons
• Berries
• Cucumbers
• Spinach
• Carrots
• Asparagus

Dairy Products

Any low-fat dairy products are permitted, such as the following:

• Kefir
• Sour cream
• Cottage cheese

Whole Grains

Unprocessed whole grains are encouraged to satiate carb cravings in a healthy way. Options to
incorporate on this diet include:

• Grain bread
• Quinoa
• Brown rice
• Oatmeal

Lean Protein

Lean proteins are welcomed on the volumetrics diet, as they are satiating and you do not need to consume a large amount. When grocery shopping, you should look for:

• Chicken breasts
• Top sirloin steaks
• Tofu
• Lean ground turkey
• Extra-lean ground beef
• Tuna

What You Cannot Eat

You should avoid high-calorie, low-filling foods, and stay within your daily calorie limit. Foods to avoid are fried and sugar-sweetened treats as well as fat-laden proteins. According to the diet creator, these foods all provide little or no nutritional value and do not fill you mecidiyeköy escort up.

Fatty Meats

• Bacon
• Sausage
• Poultry with skin
• Red meats with high fat content

Processed Foods

Processed foods do not fit into this category because of the high calories, fat, and sodium. Items to avoid include:

• Sugary cereal
• Muffins
• Doughnuts
• Crackers

How to Prepare the Volumetrics Diet & Tips

The volumetrics diet divides foods into four groups based on their calorie and energy density. The International Food Information Council categorizes these foods as follows:3

• Group one: Foods that are low density, which include fruits and non-starchy vegetables, nonfat milk, and broth soups.
• Group two: Low-density foods, such as grains, unprocessed meats, legumes, fruits, and vegetables.
• Group three: Medium-density foods, which should get eaten in small servings. These foods are refined carbohydrates and high in fat and sugar, such as meat, cheeses, French fries, ice cream, and baked goods.
• Group four: High-density foods that should get consumed only every once in a while. These foods are higher in fat and carbs than group three foods, which include butter, nuts, crackers, candy, oil, and cookies.

Sample Shopping List

When preparing for the volumetrics diet, you will be shopping for a large amount of produce. But keep in mind that nothing is truly off-limits with this diet. Because the eating plan is flexible in terms of food choices, this is not a definitive shopping list. You may find other foods that work best for you should you choose to follow this eating plan.

• Lean skinless protein
• Tilapia
• Cod
• Fresh fruits and vegetables (apples, tomatoes, cucumber, and zucchini)
• Frozen fruits and vegetables (berries, cherries, peas, green beans)
• Whole grains
• Beans and legumes (black beans, kidney beans, black-eyed peas)

Sample Meal Plan

You can eat three meals a day, plus snacks, on the volumetrics diet. This is not an all-inclusive meal plan and if following the diet, you may find other meals that work best for you.

Depending on the calorie level of your diet, you can choose different meal plans. Modifying each meal plan to your specific caloric needs is also acceptable on this diet plan and portion sizes vary depending on calorie goals.

• Breakfast: Oatmeal with berries, almond milk, and pumpkin seeds
• Lunch: Garden salad with grilled tilapia, topped with a squeeze of lemon and drizzle of olive oil
• Dinner: Baked, skinless, chicken breast; boiled potatoes; sautéed spinach
• Snack: Low fat cottage cheese with apples and cinnamon

• Breakfast: Boiled eggs, steamed asparagus, and whole-grain toast
• Lunch: Chickpea and vegetable soup with a garden salad
• Dinner: Chicken breast, mushrooms, and bell peppers in marinara sauce with black bean noodles
• Snack: Low-fat Greek yogurt with berries

• Breakfast: Whole egg plus egg whites, scrambled with whole wheat tortilla, baby spinach and low-fat cheese
• Lunch: Tuna with avocado, cucumber, and lettuce on whole-wheat bread
• Dinner: Lean grilled steak; rice pilaf; grilled mushrooms, peppers, and onions
• Snack: Chickpea hummus with carrots, grape tomatoes, and whole-grain pita bread

Pros of the Volumetrics Diet

As one of the top-ranked diets for overall weight loss and healthy eating, you’ll find significant advantages to following the volumetrics diet.

• Provides Long-Term Healthy Eating: Recent peer-reviewed research demonstrated that dietary management using principles found in the volumetrics diet can help people not only lose weight, but obtain an eating pattern that they can sustain indefinitely.4
• Helps Manage Weight: A 2014 study published in the journal Obesity looked at 132 people participating in a number of weight loss diet plans. Researchers found that the volumetrics diet had the most superior outcomes and the best success at sustained weight off for at least 2 years.5
• Safe in Comparison to Other Diets: Popular fad diets restrict foods, whereas the volumetrics diet allows for all types of food. Researchers, in a review on dietary-related strategies, found this particular manner of eating as safe and effective in producing a gradual transformation to a lifelong way of eating.6
• Combats Obesity: The volumetrics diet can help lead to significant weight loss. A 2016 study that included more than 9,500 adults showed that when consuming low-density foods, body mass index (BMI) and waist circumference lowered, two methods doctors use to measure obesity.

Cons of the Volumetrics Diet

Following the volumetrics diet can come with disadvantages to consider, as they can disrupt your current lifestyle.

• Can Be Time-Consuming: Especially when you are new to the volumetrics plan, following the diet will take a significant portion of your time. You will need to analyze your food choices for density, keep track of what you are eating, count calories, and prepare food. For those who eat out often, this could impact your time management.2
• Lacks Online Support: Many diets have apps and online groups for support. But the volumetric diet does not offer much for those who need support in the digital world.2

Is the Volumetric Diet a Healthy Choice for You?

The daily calorie intakes suggested for weight loss on this plan are 1,600 calories for women and 2,000 for men, which should be a sustainable goal for most people. However, everyone’s diet needs can vary, depending on physical activity, age, and health issues.

You should speak with a medical professional if you have any questions about following the volumetrics diet and to ensure you get the nutrients needed.

Diet:Blogrind.com

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