What is the Volumetrics Diet? Basics and Benefits

Andara Puchino

Are you trying to lose weight but not sure where to begin? Have you tried diets that count calories and still haven’t seen results?

If so, the Volumetric Diet could be perfect for you.

The Volumetric Diet is a way of eating that focuses on eating as much as you want from a wide variety of foods without counting calories or increasing exercise.

This diet helps you create a plan to pick low-calorie foods with a high ‘volume’ but lower ‘density.’ It’s about eating filling foods like fruits and vegetables, which are low in calories but rich in flavor.

What Is Volumetric Diet & How Does It Work?

The volumetrics diet was designed by researchers at Penn State University to focus on keeping people’s appetite satisfied without sacrificing good nutrition.

The diet emphasizes filling your plate mostly with low-calorie, high-volume foods like fruits and vegetables. As you incorporate these foods into your meal plans, you might be surprised to find out how easy it is to fill up without overeating. This means that you can eat more low-calorie food and feel full, ultimately leading to weight loss.

To further break down the diet, there are four main categories:

• Category one: This includes food with the highest water content and the least amount of energy density. The more water in a food, the more you can consume it. Non-starchy vegetables, fruits, and broth-based soups are some of the examples.

Category two: This includes food with more caloric density that offers fiber, which makes you feel satiated. Whole grains, legumes, low-fat dairy, and lean proteins are among these foods.

• Category three: Many popular food items fall into the third category. You should consume food from this category in smaller amounts than category two. You can still incorporate it into your diet in moderation. Full-fat dairy, higher-fat meats, and bread are examples of food in this category.

• Category four: You should limit your intake of fried foods, baked goods like cake and cookies, alcohol, and candy on this diet. You can eat them, but the intake of these items has to be very limited.

Sample Meal Plan with Volumetrics Diet

There are various books available that outline the Volumetrics diet’s methodology as well as the dishes that work well for its followers. It is really basic, and unless you want to plunge in head first, you should be able to get a feel for it with just a few simple calculations.

Here’s an example of how a day on this diet may look, with quantities based on your usual calorie intake before you started this diet.

In the morning, have oatmeal and a piece of fruit (for eg :grapefruit) or a vegetable frittata.

At lunch, have a salad with some chicken or bean soup.

In the evening, you can eat poached fish with brown rice and greens or chicken with fruits or vegetables.

Other snacks that are healthy include low-fat yogurt or fruit and whole grain crackers with hummus.

For desserts, You can add in some sugar-free pudding, a fruit crumble, or fruit to your diet.

This diet does not attempt to restrict your food intake in any way. In fact, it is extremely generous with its advice on how often you should eat, advising you to consume three complete meals and two snacks per day, plus dessert on occasions.


The volumetrics diet offers considerable benefits as one of the top-ranked diets for general weight loss and good eating. Here are some of the benefits of the volumetrics diet.

Long-Term Healthy Eating: Many studies and research has shown that dietary management based on this diet principle can help people not only lose weight, but also establish a long-term eating pattern.

Healthy weight loss: Researchers discovered that the volumetrics diet had the best results and was the most successful in keeping weight off for at least two years.

Safer as compared to other diets: In contrast to other diets, the volumetrics diet allows for all types of food, whereas popular fad diets restrict meals. Researchers found this particular method of eating to be safe and successful in generating a gradual shift to a lifelong way of eating in a study of dietary-related interventions.

Should You Try Volumetrics Diet?

If you feel like your diet lacks healthy food items, the volumetrics diet may be worth trying. The diet focuses on adding more whole grains, fruits, and vegetables to your diet for increased overall health.

This can be an excellent dietary option for those who tend to fall off the wagon when it comes to weight loss diets or who struggle with other types of diets that do not support long-term weight loss and maintenance.

Overall, there are many benefits to this diet, making it a popular choice among those looking to lose weight.

You only need to reorganize the quantity of items you eat to begin the Volumetrics diet. There are no meetings to attend or materials to buy; just organize your next grocery run around the basics of what you plan to eat, and you will be good to go.

Q. Do you keep count of your calories intake?

No; I am an intuitive eater


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