The Volumetrics diet is a meal plan formulated to support weight loss by making one fill up with low-calorie, nutrient-rich foods. This diet plan is intended to lessen feelings of hunger by opting for foods packed with water and low-calorie count. Additionally, it also fosters other healthy behaviours like getting regular exercise and maintaining a food journal.

The Volumetrics diet approach aids people to find wholesome foods that they can eat plenty, while still shedding weight. The main goal of Volumetrics diet is its attention to feeling satiated.

Read this article to know how the volumetrics diet plan helps in your weight loss goals.
Eat As Much As You Want - Volumetrics Diet

What Is Volumetrics Diet Plan?

The Volumetrics diet plan is purported to help a person feel satiated while eating lesser calories. This diet pattern is based on a book published by nutrition scientist Dr Barbara Rolls, that gives detailed guidelines, recipes, and information on how to calculate the caloric values of your foods.

The diet promotes one to eat nutrient-dense foods that are low in calories and high in water, including fruits, and vegetables, while it restricts calorie-laden foods like candies, cookies, nuts, and oils.

Stay Fit And Healthy, Shop From Our Extensive Range Of Fitness Supplements Right Here!

These diet restrictions may help you feel satiated for a longer time, cut calorie intake and support weight loss. It is distinct from other diets; the Volumetrics diet is meant to nurture healthy eating behaviour and it should be viewed as a long-term lifestyle modification rather than a short-term solution.

Also Read: Healthy Weight Loss Habits That Wreck Weight Loss

How Does It Work?

Basically, a Volumetric diet sets foods into 4 categories based on their calorie count:

  • Category 1 (very low-calorie density): Calorie density of lesser than 0.6
  • Category 2 (low-calorie density): Calorie density of 0.6–1.5
  • Category 3 (medium calorie density): Calorie density of 1.6–3.9
  • Category 4 (high-calorie density): Calorie density of 4.0–9.0

Calorie density is calculated by dividing the number of calories in a serving size by its weight in grams.

A regular volumetrics meal plan mostly consists of foods from category 1, as well as a few portions from category 2 to help round out the plate. Also, it lets you eat small servings of foods from category 3 and very minimal portions from category 4.

Food like broccoli, cucumber, and gourd varieties typically score very low in calorie density, as they are loaded with water, while refined and processed foods like chocolate, pastries and cookies are naturally calorie-dense. The diet standard menu plan offers around 1400 calories per day, but this can be modified to fit your calorie needs by adding extra snacks or increasing servings. This eating plan does not off-limits any foods, instead, you can add foods packed with calories by adjusting portion size and other meals.

Moreover, it encourages at least 30-60 minutes of exercise every day. You should keep track of physical activity and food intake in a logbook to evaluate your progress and identify areas that need to be improved.

Also Read: Calorie Free Foods: Eat These To Prevent Weight Gain-Infographic


The Volumetrics Diet emphasizes consuming foods with a low-calorie value and nurturing regular exercise, which are key strategies to promote weight loss and decrease hunger pangs and cravings.

  • Boost overall diet quality by increasing the intake of vital nutrients and averts nutritional deficiencies
  • Limits the intake of processed foods and lowers the risk of developing chronic disease
  • It is a more flexible and sustainable eating plan to be followed long term

Foods To Eat And Avoid

The Volumetrics Diet is split into four categories based on its calorie density.

Category 1

This category includes very-low-calorie-dense foods, and this forms most of your meals.

Fruits: Apples, oranges, pears, bananas, and berries

Fibre-Rich Veggies: Broccoli, cauliflower, carrots, tomatoes, and zucchini

Soups: Clear vegetable soup, chicken soup, minestrone, and lentil soup

Non-fat dairy: skim milk and low-fat yogurt

Beverages: Water, black coffee, and unsweetened tea

Also Read: Healthy Soups To Aid Digestion, Weight Loss

Category 2

This category allows low-energy-dense foods in moderate amounts:

Whole grains: Quinoa, barley, and brown rice

Legumes: Chickpeas, lentils, black beans, and kidney beans

Starchy Vegetables: Potatoes, corn, peas, and squash

Lean Proteins: Skinless poultry, white fish

Category 3

Foods in this category are medium calorie-dense and it’s essential to keep an eye on serving size, these include:

Meat: Fatty fish, poultry with the skin, and high-fat meat

Refined carbs: White bread, white rice, and white pasta

Full-fat dairy: Whole milk, full-fat yogurt, ice cream, and cheese

Category 4

This category includes high-energy-dense foods, and they should be eaten very rarely, including:

Nuts: Almonds, walnuts, and pistachios

Seeds: Chia seeds, sesame seeds, hemp seeds, and flax seeds

Oils: Butter, vegetable oil, olive oil, and margarine

Processed foods: Cookies, candies, chips, and fast food


This diet pattern needs more time and energy, which may make it unfeasible for some people. While the volumetrics diet also refrains from adding foods heaped in healthy fats, including nuts, seeds and oils. These foods offer monounsaturated and polyunsaturated fats, that may mitigate inflammation and protect against chronic health conditions.