What if I tell you that you can eat plenty of food and still shed some weight? Isn’t that great news? I suppose it is. That’s how volumetrics diet work. This diet was developed by a Ph.D. professor by the name of Barbara Rolls and has been named as one of the best weight loss diets.

This is due to its effectiveness when it comes to the shedding of weight. On the other hand, it is a very safe diet since it is not accompanied by health hazards even over an extended period. Volumetrics diet was ranked as number five (5) among forty (40) other types of diet by a panel of health experts.

Components of a volumetrics diet

Although a volumetrics diet menu is not primarily focused on any specific type of food, it mainly concentrates on those foods that have low-calorie content. These foods are mostly vegetables, fruits, and other low-fat dishes. A volumetrics diet[1] menu is composed of four groups of food:

  • First group: These are mainly fruits and vegetables that are highly rich in starch. Also, they also include low-fat milk and broth-based soup as well.
  • Second group: The second group comprises grains, low-fat meat, and dishes such as spaghetti and chili.
  • Third group: These include foods such as meat, pizza, French fries, cakes, ice-cream and even bread.
  • Fourth group: The fourth group includes food such as chips, cookies, nuts, butter and even oil.

Every individual on a weight loss plan should consider eating food in the first and second group. Although no specific diet is off limits, meals in the third and fourth groups should be consumed minimally.

Is the diet effective?

According to research from the appetite for health, there was a high correlation between low-energy density foods and weight loss. Volumetrics diet being a low-energy-density diet has a high probability of enhancing weight loss.

Keeping in mind that this diet was voted as the second best weight loss diet[2] in the United States of America, you can never doubt its capability. 70% of obese women placed on this diet for 3 months showed to have lost an average weight of 15 pounds.

Also, according to Lisa Davis, a chief nutrition officer, if you strictly follow the volumetrics diet, you can expect to lose an approximate weight of 2 pounds in every week. However, since you still eat a huge volume of food under a volumetrics diet menu, you should ensure that you control your desire to eat food outside the diet. This is a precaution that would ensure that the diet is entirely adequate for you.

Can the diet help in weight loss?

Of course! To back this up, according to a study published by obesity research in the year 2005, this diet facilitates quick weight loss. This is because the food has low-calorie content and is very rich in nutrients that help in quick weight loss.

However, although there are no limits to any group in the volumetrics diet list, strictly following a diet of fruits and vegetables increase the probability of attaining a quick weight loss. On the other hand, low-energy density foods are also a speedy way to shed weight faster. It also contains a huge advantage when it comes to your long-term health since they have a low-fat content and are also rich in nutrients.

Does volumetrics diet have any disadvantages?

There are no disadvantages associated with this diet. In fact, if you strictly follow the low-energy-density diet, there are a lot of advantages to being attained. A study conducted in 2015 by the national xxxx showed that, out of 23 interviewed respondents, 57% of them said that volumetrics diet was their best choice of weight loss diet since it had huge advantages compared to other foods.

The first and second group foods are primarily vegetables and fruits which have high water content. This is exceptionally healthy for your body since no fats are found in the diet. However, although there are foods with high-calorie content, not all calorie-rich foods are bad for your health.

For instance, foods rich in calories are essential and good for your health. They include nuts, seeds, fatty fish and even avocado. Although this diet is not found in restaurants, there are no limits to any food that you should take. This includes food with both low and high-calorie content.

Limitations in a volumetrics diet

Although there are no limitations to the volumetrics diet, you should always keep a close eye on high-density foods. Substantial scientific research[3] conducted in the year 2003 by Bolaric and Sataric show that low-energy-density foods are great and lead to a quick weight loss as compared to high-energy density foods.

Since there are recipes that can guide you on how to calculate the energy[4] density, there should be no need to worry about the energy density in the food you are eating. However, according to experts on health matters, you should always ensure that you give priority to fruits and vegetables in your diet.

This is because they are not only low in their calorie content, they are also accompanied by other benefits that will keep your body fit and in perfect health.

Healthy diet plan

The best healthy diet plan in a volumetric diet would be to buy your product over the weekend and prepare it for the whole week. This diet contains some great combinations of soup such as broth-based soups. These soups are low-energy density and should be eaten before a meal to help you reduce the amount of food that you eat.

As I have stated before and will repeat, having a healthy diet plan for your meals early in advance is a very significant advantage. By getting high volume and convenient foods, your diet plan will be almost complete since all you have to do heat your food.


For all those who like to lose weight[5] without reducing their daily amount of food intake, this diet provides the best solution for you. This is because the menu allows you to enjoy all the types of food you wish but still achieves the most desirable goal of weight loss. Please give it a try and thank me later.