Eating a High Volume Diet

A diet that involves eating MORE food!? Yes, please!

What is the Volumetrics Diet?
The Volumetrics Diet is an approach to nutrition that focuses on eating high-volume, low-calorie foods to help promote healthy weight loss and improved health. This diet is based on the idea that if you eat a higher volume of food with fewer calories, you will feel fuller longer without consuming too many calories. The goal is to reduce overall calorie intake while still feeling satisfied after meals.

Principles of the Volumetrics Diet

The volumetrics iet provides food categorization based on a unique approach - assigning each item an energy density rating. Eating more of the foods that rank lower can help you control calories while still enjoying abundant, delicious meals!

Food Categories

Very low-calorie density: These foods are naturally low in calories and provide a great deal of volume. Since they’re mostly composed of water, they can help you feel fuller for longer periods of time.

• Non-starchy vegetables

• Fruits

• Broth-based soups and vegetable stews

Low-calorie density: These foods are moderately low in calories and high in fiber. They have less water content than very low calorie density but still provided significant health benefits and contribute to satiety help you stay fuller for longer.

• Lean proteins

• Whole grains

• Beans and legumes

• Moderately starchy vegetables such as winter squash

Medium-calorie density: These foods carry more calories and less fiber. While their higher fat content can contribute to feeling fuller longer, less focus sohould be placed on these foods when seeking to consumer a larger volume of food.

• Full-fat dairy

• Oils and dressings

• Less lean cuts of meat

• Refined carbohydrates like crackers and white breads

High-calorie density: This category includes foods that are highly processed and are typically lower in fiber and higher in calories. Consumption should be kept to a minimum.

• Pizza

• French fries

• Chips

• Candy

• Pastries

I love this diet because it provides the ability to help people lose weight without sacrificing satisfaction or hunger levels. When you focus on high-volume, low-energy-density foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, you're able to fill up on fewer calories while still getting all the nutrients your body needs!