Volumetric Diet 

Volumetric Diet 

Looking for a diet plan that allows you to lose weight without cutting your favorite food? If yes, then the Volumetrics diet plan is just for you. In this diet plan, you need to limit your calorie count to a certain amount to lose weight without totally eliminating your favorite food. And you don’t need to buy expensive foods and follow complicated recipes for the Volumetrics diet plan. However, there are some cons too of a volumetric diet plan that might impact your decision.  

So, learn about the volumetrics diet in this article.  

Volumetrics diet plan 

This diet plan follows a fundamental principle of ‘volume matters’ in your diet to help you feel full even if you eat fewer calories. In this diet plan, you must eat nutrient-dense foods that are low in calories and high in water such as fruits, vegetables, and soups. And limit the calorie-dense foods in your diet such as cookies, candies, oils, nuts, seeds, etc. These types of restrictions make you feel fuller for longer periods and cut your calorie intake, which promotes weight loss.  

Unlike other diet plans, the Volumetrics diet focuses on developing healthy eating habits to build a long-term lifestyle change rather than a short-term solution.  

How does it work? 

This diet plan is divided into four categories. Each category is based on calorie density (divide the number of calories per serving by its weight in grams which is measured in a number between 0 to 9).  

If you try to lose weight with a volumetric diet, try to keep your calories below or equal to 1400 a day. Most of your eating should come from one or two categories, however, small indulgences from the three to four categories are acceptable too.  

  1. Category one (calorie density less than 0.6): This category of foods lay the foundation of your diet. In this category, foods contain high water content that keeps you full.  
  2. Category two (calorie density between 0.7 to 1.5): This category of foods is the healthiest if you consume them in moderation.  
  3. Category three (calorie density between 1.6 to 3.9): This category of foods is fairly healthy if you consume them in small portions.  
  4. Category four (calorie density between 4 to 9): This category contains processed, sugary, and fatty foods which should only be eaten cautiously.  

This diet plan also recommends getting at least 30 to 60 minutes of exercise per day. Track your physical activity record with your food intake in a journal to monitor your progress and notice the areas which need improvement.  


Its effectiveness depends on your requirements. It can be effective if you’re looking for a long-term diet plan to keep yourself healthy while losing some of your extra pounds. Losing pounds is also effective for certain other conditions such as diabetes, high blood pressure, heart diseases, sleep apnea, arthritis, and more. It can sustain your diet to healthy food choices by limiting your processed food choices.  

You can even follow this diet if you have any digestive issues such as irritable bowel syndrome. And this diet plan food can easily fit your regular budget for food product shopping.  

And it not only helps with weight loss and improves your diet but also your physical fitness by encouraging regular exercise of 30 to 60 minutes daily. This can decrease your stress, improve sleep quality, and keep your body and mind healthy.  

If you want to learn more about diet and nutrition, call us at 1-347-384-5690 to schedule a consultation. And if you’re in need of dietary advice, walk in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212.

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