Tips for the Volumetrics Diet

If you don’t know about the Volumetrics eating plan I have written an article where you can find more information. Long story short this is the number 2 diet in the USA because it is easy to do, it is sustainable, it encourages a healthy eating and you can eat as much food as you want. And a diet that doesn’t starve you is the key to sustained weight loss. Basically this diet focus on reducing the caloric density of what you eat by pumping your meals with low-calorie foods. Like vegetables, fruits and soups.

volumetrics eating plan




To fallow the Volumetrics eating plan you should focus on foods that have a lower energy density. These foods are low in calories and can be consumed in large amounts. I’m talking about foods that are high in water and fiber, like vegetables, soups and fruits. By consuming those foods you will feel full and satisfied instead of feeling limited and starved as you fell on a typical diet.

Add vegetables or fruits to your every meal. The more you add the fewer calories per bite that food will have. While you eat the same volume of food you will not eat the same amount of calories, you will eat fewer calories. To give an example you eat 300 grams of paste and that usually has 1000 Calories. Which is half of your daily calories requirement and you won’t be full.

If you add 50% pasta and 50% vegetables you will eat a total of 550 Calories. And you will be satisfied because vegetables will pump up the volume of your meal.  You will also eat healthier because vegetables are high in vitamins.

volumetrics eating plan

Start your meal with a soup, a salad, fruits or vegetables. This is what I do even when I’m going to my family or a friend’s house to have dinner. And it works like a charm. I know that my family is cooking foods that are high in calories so before going to them I eat at home some fruits, some vegetables or a salad. And at their house, the first dish is soup so you can imagine that after the soup I’m already full.

Funny! But it works every time!

When you are eating out it is not hard to respect this diet. You can order a soup and vegetables with grilled chicken. Or you can order a salad.



Eat healthily

Different colours vegetables and fruits will get you different vitamins. And if you eat only fruits and vegetables you get plenty of micronutrients (vitamins) but you won’t get enough macronutrients and because of that, you will be without energy and focus.

Your body also needs macronutrients, those are protein, fats and carbohydrates. Each with is own role in your body. Protein is helping you build and maintain muscle mass, carbohydrates are a source of energy that your body needs and fats are vital for life.

  • Foods that are high in protein: eggs, almonds, chicken breast, oats, cottage cheese, Greek yogurt, tuna, quinoa, lentils, turkey breast, Swiss cheese, meat in general.
  • Foods that are high in carbohydrates: whole grains, brown rice, sweet potatoes etc
  • Foods that are high in fats: avocados, fatty fish, nuts, chia seeds.

For a healthy eating, you need to combine this food with vegetables or fruits.


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Physical activities and The Volumetrics Diet

The authors of this diet recommend walking every day. Starting with 150 steps and adding another 150 per day until you will reach a target of 10 000 steps.

Basically, you can find opportunities to walk. You can park your car farther, you can get off the bus a stop earlier. You can go with the kids in the park, you can walk to a colleague’s office instead of calling or emailing.



Your weight loss journey

You will lose 2 pounds (almost 1 kg) per week when you follow the principles of volumetric. And from the point of accountability and sustainability, It is also recommended that you keep a food journal of everything that you eat. To track your progress it is recommended to weigh yourself in the morning at least once a week.

Also, another recommendation from the creator of this diet is to plan your meals so your total calories will be lower than what your body needs. This is not that easy to do, but you can do it after you become more advanced and accustomed to this diet.

volumetrics eating plan



The end

If you follow this diet, it can bring you a gradual weight loss that is safe and is ideal for long-term success. Because it is less likely to put that weight on, and it will make maintenance possible.

With the volumetrics eating plan you won’t feel hunger while eating healthy and your body will get enough nutrients.

This diet is for you if you are tired of hungering yourself on a new weight loss diet and thinking that you can’t sustain it for long.

There are some sacrifices that you have to make, you have to eat less of the foods that you like. This is the price that needs to be paid in order to lose weight and to be healthy. But because you are not starving yourself these sacrifices are easy to do.



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