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5 Things to Know About the Volumetrics Diet

Hey Angels and Alphas,

The volumetrics diet has essentially topped the list of U.S. News and World Report’s Best Diets for the year 2022, coming in at No. 1 for the Best Weight Loss Diet. 

So what exactly is this popular new diet, what do you need to know about it, and is it a good choice for you? Here are 5 things you absolutely have to know before you try out the volumetrics diet.


The premise of volumetrics has been more of a concept or nutritional approach than a strict diet plan. Food is never weighed, calories aren’t counted, and ingredients aren’t logged. Macros aren’t calculated. Emphasis is just placed on enjoying a high volume of fruits, veggies, beans, and other foods that are high in fiber and have a high ratio of water content.


As its name might imply, the focus of this diet is on foods that you can eat in maximum quantity for minimal calories. The volumetrics diet usually emphasizes foods that are high in volume and nutrient density but much lower in energy. Think fruits, grains, veggies, greens, and others that tend to contain lots of water and be much bigger in volume than their calorie and weight-equivalent of fats, meats, and processed foods.

The main idea is just to fill up on large amounts of nutrient-dense but low-calorie foods so you won’t get hungry. Three key components affecting this diet are water content, fiber content, and nutrient density.

Most plant-based foods will be about 80 to 90 percent water. We often mistake hunger for thirst, but when you replace a massive portion of your daily meals with veggies and fruits, you’ll get a much bigger bang for your calorie buck.

The more fiber something has, the more satiating it is. Fiber will not only keep you full for longer, but it will also help regulate your blood sugar and keep your insulin levels stable. Another bonus here is that fiber will feed the good bacteria in your gut, and a healthy gut will improve your immunity and help your digestion and cognition.


The first category in volumetrics is the very low energy density foods such as fruits and non-starchy veggies like onions, green beans, broccoli, nonfat milk, and dairy products. They’re considered “free” foods.

The second category is low energy density foods such as starchy veggies (carrots, sweet potatoes, butternut squash, beans, and low-fat proteins.

The third category is all about medium energy density foods such as cheeses, breads, high-fat meats, salad dressings, and fast food. These should be carefully portioned when consumed.

The fourth category high energy density foods such as fried foods, desserts, oil, cookies, candy, and more. These should be consumed in rare occasions only.


The volumetrics diet was first created by Dr. Barbara Rolls, a professor and nutrition science researcher who wanted to create a new approach to eating, one that emphasized healthy eating patterns instead of restrictive regimens. 

Her research has discovered consistently that people on a lower-calorie density diet may consume 1-2 pounds more food every day when compared to people who aren’t on a reduced-calorie density diet.


This diet has been the top-ranked diet in the country with good reason. Unlike countless extreme limitation diets such as Paleo, keto, etc, the volumetrics approach is consistently credited for its ability to be easily maintained. The diet was originally designed to create long-term weight-loss results by eliminating the deprivation that usually comes with dieting. In short, few people go hungry on the volumetrics diet. 

As a matter of fact, meta-analysis of more than a dozen studies has found there’s a common link between low-density foods and weight loss. One of the biggest reasons why people stop dieting or change their patterns of eating is that they get hungry. Volumetrics, by encouraging high volumes of certain foods, will have you rarely experiencing hunger or “hangry” mood swings.

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