What if you could eat as much as you want and still lose weight? Every day, new diet plans are developed, and one interesting one is the “volumetric diet.” This diet is particularly effective because it promotes sustainable weight loss by allowing you to eat large, satisfying amounts of food for a small number of calories.
Nutritionist Keisha Black said focusing on low-energy-dense foods that are rich in water and fiber, such as fruits, vegetables and whole grains, can help you feel full without drastically reducing your food intake.
“This approach reduces feelings of hunger and deprivation, making the diet more likely to be sustainable in the long term,” she explains. “Furthermore, the focus on balanced nutrition and mindful eating supports overall health and well-being, making the Volumetrics Diet a practical, holistic weight management solution.”
Created by Dr Barbara Rawls, an American professor of nutrition, this diet plan focuses on eating foods with low energy density – the number of calories in a given amount of food. Low energy dense foods have a large portion but low calories, so you can eat enough to feel satisfied without consuming too many calories.
The main principles of the diet are:
Fill yourself up with low-calorie foods: Emphasize eating foods that are high in fluids and fiber, such as fruits, vegetables, soups, and whole grains. This will help you feel full on fewer calories.
Include hearty foods: Foods that take up more space in your stomach help you feel full and satisfied. This includes salads, soups, and fruits and vegetables with high water content.
Balanced nutrition: While there is an emphasis on low-calorie foods, a balanced intake of protein, healthy fats and carbohydrates is also recommended to ensure overall nutrition.
Mindful eating: Paying attention to hunger and fullness cues and making conscious food choices are key components of this plan.
Regular physical activity: Incorporating exercise into your daily routine is recommended to support weight management and overall health.
“By following these principles, the Volumetrics Diet aims to help people lose weight or maintain a healthy weight without feeling deprived or hungry,” Black said.
