What is the volumetric regime? Basics and Benefits


Are you trying to lose weight but don’t know where to start? Have you tried diets that count calories and still haven’t seen results?

If so, the volumetric diet might be perfect for you.

The volumetric diet is a way of eating that involves 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 choose low-calorie foods with high “volume” but lower “density.” It’s about eating satiating foods like fruits and vegetables, which are low in calories but high in flavor.

What is a volumetric diet and how does it work?

The Volumetric Diet was designed by researchers at Penn State University to focus on satisfying people’s appetites without sacrificing good nutrition.

The diet emphasizes filling your plate primarily with low-calorie, high-volume foods like fruits and vegetables. As you incorporate these foods into your meal plans, you might be surprised to discover how easy it is to fill up without overeating. This means you can eat more low-calorie foods and feel fuller, which ultimately leads to weight loss.

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

• First category: This includes foods with the highest water content and the lowest amount of energy density. The more water there is in a food, the more you can consume. Non-starchy vegetables, fruits, and broth-based soups are some examples.

Category two: This includes foods with more caloric density that offer fiber, which makes you feel fuller. Whole grains, legumes, low-fat dairy products, and lean proteins are some of these foods.

• Category three: Many popular foods fall into the third category. You should consume foods from this category in smaller amounts than category two. You can still incorporate it into your diet in moderation. Whole dairy products, high-fat meats, and breads are examples of foods in this category.

• Category four: You should limit your intake of fried foods, baked goods like cakes and cookies, alcohol, and sweets on this diet. You can eat them, but the consumption of these elements must be very limited.

Sample meal plan with volumetric diet

There are various books available that describe the methodology of the volumetric diet as well as the dishes that work well for its followers. It’s really basic, and unless you want to dive in headfirst, you should be able to get a feel for it with some simple math.

Here’s an example of what a day on this diet might look like, with amounts based on your usual calorie intake before you started this diet.

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

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

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

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

For desserts, you can add sugar-free pudding, fruit crumble, or fruit to your diet.

This diet does not in any way attempt to restrict your food intake. In fact, he’s extremely generous in his advice on how often you should eat, advising you to eat three full meals and two snacks a day, plus an occasional dessert.


The Volumetric Diet offers tremendous benefits as one of the top-ranked diets for overall weight loss and good nutrition. Here are some of the benefits of the volumetric diet.

Long term healthy diet: Numerous studies and research have shown that dietary management based on this dieting principle can not only help people lose weight, but also establish a long-term diet plan.

Healthy Weight Loss: The researchers found that the volumetric diet had the best results and was the most effective in maintaining weight for at least two years.

Safer compared to other diets: Unlike other diets, the volumetric diet allows all types of food, while popular fad diets limit meals. Researchers found this particular method of eating to be safe and effective in generating a gradual transition to a lifelong way of eating in a study of diet-related interventions.

Should you try the volumetric diet?

If you feel like your diet is lacking in healthy foods, the volumetric diet may be worth a try. The diet focuses on adding more whole grains, fruits, and vegetables to your diet for better overall health.

It can be a great diet 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 don’t support weight loss and long-term maintenance. term.

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

You just need to rearrange the amount of food you eat to start the volumetric diet. There are no meetings to attend or materials to purchase; just organize your next grocery run around the basics of what you plan to eat, and you’ll be good to go.

Q. Do you track your calorie intake?

Nope; I am an intuitive eater

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