Volumetrics Diet Plan: Lose Weight With Filling Foods

The volumetrics diet was designed by nutritionist, Barbara Rolls. The diet suggests eating plenty of food that contains little fat and calories. Therefore, you’d feel full and adequatley satisfied, and at the same time, gradually loose weight.

The Essence of Volumetrics

Volumetrics is about eating enough healthy foods to make you feel full. The foods favored by this diet contain a lot of water and fiber, and have low fat and calorie density. By adjusting your dietary patterns, you can eat til you desire and still loose weight.

The author also recommends including at least 30 minutes of any physical activity into your daily routine. Another author’s recommendation is to keep food and exercise logs for tracking your success.

The essence of volumetrics is creating a change to a healthy lifestyle, which leads to a gradual weight loss. It is a chance to loose weight and keep it off long-term.

The Diet

The diet plan consists of low-calorie foods, which can be consumed in high volumes. The followings should be included into your menu:

  • Low-fat milk, yoghurt and other dairy
  • Low-fat fish
  • Lean meat
  • Non-starch vegetables
  • Fruit containing much water
  • Whole grains and beans
  • Non-creamy soups
  • Hot cereal

High-density foods and drinks mentioned below should be consumed in small amounts:

  • Cookies, crackers and pastry
  • Candy and chocolate
  • Nuts
  • Chips
  • Cream, butter and cheese
  • Oil
  • Soda
  • Alcohol

Note that there are no foods completely prohibited. High-density foods should be consumed seldom or in very small amounts.

You can design your own menu by calculating your required daily calorie intake (or the that you require to loose excessive pounds). The diet’s author suggests following the plan until you reach your desired weight. Afterwards, you should maintain healthy eating habits in order to avoid bouncing back to heavy foods and weight gain. If you manage maintaining your desired weight for six months, you can complete this diet again.

In addition to the diet itself, remember about physical activities. Exercise at least 30 minutes a day and, if possible, increase this time to one hour.

The Diet’s Benefits

This diet is quite flexible. You don’t even have to stick to a certain day-by-day menu. It is possible to diversify your diet with plenty of different foods that are not rich with fats and calories. This plan is designed rather as a healthy lifestyle program than a diet which would make you starve.

Further Considerations

Because this plan is not very strict, you might consider having some cookies or candy once in awhile. If you do so, don’t be tempted by volumetrics’ flexible nature. Stay aware of what you eat so that one cookie doesn’t turn into a whole pack at once.

In addition, stick to healthy lifestyle plan even at the times of stress. Instead of eating a chocolate which would bring a brief relief, devote time to your hobbies: reading, taking a walk or riding a bike.

Volumetrics promotes slow weight loss and your desired weight’s maintenance rather than loosing pounds quickly (and gaining them back after the diet is finished). This plan is a solution for those who wish to stick to a healthy lifestyle for the long term, rather than looking for a quick fix.


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