What Is the Volumetrics Diet?

Find out how to eat as much food as you want and still lose weight!

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The Volumetrics Diet is a plan that was created by nutritionist Dr. Barbara Rolls. It is focused on helping you live a healthier lifestyle with the added benefit of weight loss along the way. Use the information below to find out exactly what the Volumetrics Diet is, and if it’s right for you.

Volumetrics 101

The Volumetrics Diet is based on the concept that you should be focused on the volume of food that you consume on a daily basis. The idea is that by consuming high volumes of low-calorie foods, you will feel full and satisfied instead of feeling limited and starved because you’re on the diet. Volumetrics is all about changing your eating habits and lifestyle and helping you make healthy choices that will ultimately lead to weight loss.

Watch: Dr. Oz’s Diet Guide

What Can I Eat?

The diet’s main component is a focus on energy density, otherwise known as calorie density, which is the number of calories found in a certain food. Low energy density foods are those that are low in calories and can, therefore, be consumed in larger amounts. Foods that contain a lot of water or fiber are the most common low-energy-density foods. On this diet, you can eat unlimited fruits and vegetables, as well as low-fat dairy proucts and fish, beans, skinless chicken and turkey, lean meats, and whole grains.

How Do I Get Started?

The success of the diet is determined by the foods that you eat, so the first step would be to make a list of low-energy-density foods and create meals and snacks based on your list. The diet is generally started by adhering to a 1,600-calorie diet, so plan your food for each day accordingly.

You also need to set up a food and wellness journal in order to log your foods eaten, your calorie amounts, your exercise, and your weight loss.

More: What Diet Should You Try?

Are There Other Components to the Diet?

Aside from keeping track of your progress in a journal, 30 minutes of daily exercise is recommended as a supplement to your new healthy eating plan. Exercise doesn’t have to be high-intensity to be effective, try walking or low-impact strength training exercises to start off.

When Will I See Results?

Since the Volumetrics Diet is focused on changing your eating lifestyle, you will not see changes until you can completely follow the low-energy-density eating plan. After you have been strict on the plan, you should start to lose one to two pounds a week. While this does not sound like a lot, it is healthy amount to lose — plus, losing weight at a slower pace means it is less likely to creep back on, making maintenance possible. 

Weighing yourself from time to time is a great way to track your progress. But because you are losing weight at a slower, healthier rate, do not weigh yourself more than once a week.

After you have maintained your weight loss at a consistent pace for six months you can restart the plan — and adjust your calorie count — to lose any additional weight.

More: 100 Smoothies for Weight Loss

Does the Diet Have Any Setbacks?

Volumetrics is a great way find balance in your eating life. It encourages you to train yourself to eat only when you’re hungry, and that it’s okay to eat foods in high volume as long as they are nutritional. But while the Volumetrics Diet seems to be a healthy long-term solution, it requires a lot of prep work and dedication.

You need to be committed to prepping and planning your meals on a regular basis. Additionally, you have to be careful when dining out because that could potentially derail your progress. If you do want to eat out, make sure you eat high-volume, low-energy-density food like fruits and veggies before going out so that way you will only eat part of your entrée.

While you may think indulging in dessert, alcohol, and other unhealthy foods is not only a setback but also forbidden on the plan, that’s not true. Volumetrics allows you to eat these things as long as they are in moderation and you stick to your calorie count. Remember, though, food and drinks like that are high-calorie dense, meaning you can’t eat a lot of them and you’ll probably still be hungry afterward. Eventually, you and your body will realize that you like being able to eat more food, and before you know it you’ll be saying good-bye to high-calorie foods altogether. 

More: How to Eliminate High-Density Foods From Your Diet

How Do I Know if the Volumetrics Diet Is Right for Me?

The Volumetrics Diet is a nutritional eating plan that is right for you if you’re…

  • Interested in losing weight at a healthy rate.
  • Looking for a long-term solution for weight loss.
  • Committed to making a life change and want to eat healthier (regardless of if you lose weight).
  • Tired of starving yourself on the newest fad diet and not seeing results.

Learn More About Other Diets:

The Day-Off Diet

The 3-Day Juice Cleanse Plan

The 28-Day Shrink Your Stomach Challenge