The Volumetrics diet - Healthy Tips Daily

The Volumetrics Diet: Eat More, Lose Weight

The Volumetrics Diet is a science-based approach to weight loss that encourages eating low-calorie, high-volume foods to help you feel full and satisfied while reducing calorie intake. Developed by Dr. Barbara Rolls, it focuses on foods that are nutrient-dense but low in calories.

How the Volumetrics Diet Works

Eat More, Not Less – Focus on high-water, high-fiber foods to feel full
Low-Calorie Density – Choose foods that provide fewer calories per gram
Prioritize Whole, Unprocessed Foods – Fruits, vegetables, lean proteins, and whole grains
Limit High-Calorie, Low-Volume Foods – Processed snacks, fried foods, and sugary treats
Exercise & Healthy Lifestyle – Encourages physical activity

Food Categories in the Volumetrics Diet

Category 1 (Very Low-Calorie Density) – Eat Freely

Non-starchy vegetables (leafy greens, cucumbers, peppers)
Fruits (berries, oranges, melons)
Broths and soups
Low-fat dairy (Greek yogurt, skim milk)

Category 2 (Low-Calorie Density) – Eat in Moderation

Lean proteins (chicken breast, fish, tofu)
Whole grains (quinoa, brown rice, oats)
Legumes (beans, lentils)

Category 3 (Medium-Calorie Density) – Eat in Small Portions

Lean meats
Cheese
Bread
Healthy fats (avocados, nuts, olive oil)

Category 4 (High-Calorie Density) – Limit

Fried foods
Processed snacks (chips, cookies)
Sugary beverages
Desserts

Health Benefits of the Volumetrics Diet

Weight Loss Without Hunger: Encourages filling, low-calorie foods
Heart Health: Reduces saturated fats and processed foods
Better Blood Sugar Control: High-fiber foods help prevent spikes
Sustainable & Flexible: No strict rules, just smart food choices

Sample Volumetrics Diet Meal Plan

Breakfast: Oatmeal with berries and almonds
Lunch: Large vegetable salad with grilled chicken and vinaigrette
Dinner: Salmon with roasted sweet potatoes and steamed broccoli
Snacks: Greek yogurt, hummus with veggies, or an apple

The Volumetrics Diet is great for people who love eating large portions while still losing weight. Would you like meal prep tips or recipe ideas?