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  • Writer's pictureBrooke Evans

Eat More, and Still Lose Weight: Volumetrics Diet

Updated: Mar 31

eat more and still lose weight: volumetrics diet

Are you a “volume-eater” like us here at Catalyst Nutrition and Training?

The volumetrics diet can help you eat more food through monitoring portion sizes and focusing on high-water content foods. With the guidance of a registered dietitian, the volumetrics diet might be the right choice for you and your health.

Below, we’ll discuss exactly what the volumetrics diet entails, what the benefits are, and how to follow the diet correctly. We’ll also give tips to maximize the health benefits. Let’s dive in!

Table of Contents: 

  • What Is the Volumetrics Diet?

  • Benefits of the Volumetrics Diet

  • How to Follow the Volumetrics Diet

  • Tips for Volumetrics Diet Success

  • Conclusion

What Is the Volumetrics Diet? 

The volumetrics diet focuses on consuming low-calorie, nutrient-dense foods. The diet also encourages people to limit their consumption of processed and high-fat foods, as they are higher in calories and tend to provide fewer nutrients. 

This diet is founded on the idea that eating a higher “volume” of lower-calorie foods will help you feel full for longer. The main goal of the volumetric diet is to help you feel satisfied and full after meals while still reducing overall calorie intake and losing weight.

When following this diet, focusing on portion control and mindful eating habits is most important. Instead of higher-calorie fried and processed foods, choose lean proteins, whole grains, fruits, and vegetables. A good practice is to fill half your plate with non-starchy vegetables at each meal, as they are packed with essential vitamins and minerals and are a low-calorie option that you can “volume eat!”

Monitoring your fat intake is another crucial part of the volumetrics diet, as fats provide the highest number of calories per gram, compared to carbs and proteins that are lower in calorie. Opting for healthy fat sources such as nuts, seeds, or avocados will help to keep you full and provide other beneficial nutrients like vitamin E and fiber.

Don’t forget about exercising in addition to your nutrition plan! Incorporating physical activity with the volumetrics diet plan will compound your benefits by burning extra calories, helping you to reach your goals faster. REMEMBER: small changes have the power to lead to BIG results, even if you don’t see progress right away! 

a salad with grilled chicken

Benefits of the Volumetrics Diet

One of the main advantages of the volumetrics diet plan is that it encourages you to focus on nutrient-dense foods. Because of the low-calorie nature of these foods, you are able to eat MORE, while still staying within your calorie goals and losing weight!

As we discussed above, foods such as lean proteins, whole grains, fruits, and vegetables will allow you to eat more and worry less about gaining weight or feeling hungry throughout the day. 

Choosing nutrient-dense, low-calorie foods provides another benefit: lowering your risk for developing chronic diseases such as diabetes, heart disease, and more! Research has shown that opting for a diet full of plant-based foods can decrease inflammation in the body, which contributes to the development of chronic diseases.

Additionally, consuming fiber-packed fruits and vegetables will help stabilize your blood sugar levels all day, keeping your energy levels up!

The volumetrics diet promotes overall health by providing you with essential vitamins and minerals, helping your body function optimally!

  • Calcium from leafy greens can help support bone health

  • iron from your lean protein aides in transporting oxygen to the cells

  • vitamins A and C from fruit boost immunity

  • B vitamins aid in energy production

  • magnesium and potassium from fruits and vegetables support nerve function

  • zinc and selenium from lean proteins

  • legumes are antioxidants for the body

These are not just important – they are crucial for maintaining health for our whole lives.

containers of prepped meals

The volumetrics diet can offer you improved health through weight loss, increased energy levels, and improved overall well-being. Now we know what the benefits are, but how do we follow the diet?

How to Follow the Volumetrics Diet 

The phrase “low-energy density foods” means that these foods possess fewer calories per gram. These foods also tend to be “nutrient dense” and include fruits, vegetables, whole grains, and lean proteins. Focusing on these types of foods will keep you full for longer, without overeating. 

When following the volumetrics diet, it’s important to fill at least half your plate with fruits and vegetables. These are nutrient-dense options that provide the many vitamins and minerals we examined above. Make sure to include a lean protein, such as chicken or fish, at each meal to stay satisfied all day.

Higher-Energy Foods

Now, just because we are focusing on lower-energy foods for the volumetrics diet doesn’t mean high-energy-dense foods are out for good!

When you reach for energy-dense items such as nuts or cheese, pay attention to your portion size. Check out the nutrition label to see what the recommended serving size is. Then, measure out the portion to ensure you stay within your calorie goal. You can get all your nutrients from these higher-calorie foods while still maintaining or losing weight! 

Limit Calorie-Dense Foods

When following this diet plan, it’s important to limit intake of processed and high-fat foods. Processed snacks tends to contain high amounts of saturated fats and added sugars, which may lead to health problems when consumed in excess.

When reaching for these foods, portion out one serving of your calorie-dense snack and pair it with a nutrient-dense option, like fruits or veggies, to balance your snack-time. Remember that balance is key when subscribing to any diet plan, even the volumetrics diet.

It’s vital to focus on nutrient-dense foods, but allowing yourself the freedom to eat your favorite snacks here and there will turn this healthy eating plan into a lifestyle, not just a “diet.”

Tips for Volumetrics Diet Success

Meal Prepping

Meal prepping and planning can help take the stress out of following the volumetrics diet! At the beginning of each week, take some time to plan out what you’d like to have, and prep some healthy meals to have on-hand when hunger strikes during the week!

Planning ahead ensures that you aren’t forced to reach for foods that don’t get you closer to your goals, and also saves you time during the week because all your cooking is already done.

Meal prepping can be as simple as making large batches of grains such as rice or quinoa, pre-chopping fruits and veggies, or marinating proteins in the fridge until you are ready to cook them! 

Physical Activity

Pairing your diet plan with physical activity will also help to further your success. Exercise does more than just promote weight loss; it also boosts energy levels and improves all aspects of health. Spending just 30 minutes a day moving your body – whether it’s walking around your neighborhood or taking a yoga class – is enough to see improvements in your overall health. 


Don't forget about staying hydrated! Drinking plenty of water throughout the day will help keep cravings at bay and make sure that you feel energized enough to tackle any task thrown your way.

Drinking adequate amounts of water each day will ward off cravings and keep you energized through all of your daily tasks. Aim for a minimum of 8 glasses of water a day (or more depending on your activity level!).

If plain water just isn’t cutting it, slice up lemon or add little bits of mint to your water to get some flavor! Herbal teas are also a great way to increase flavor taking in extra sugars or calories.

jars of water infused with fruit


The volumetrics diet is an effective and safe way to improve your health and overall wellness.

This diet focuses on nutrient-dense foods that are lower in calories but that you can eat in volume! When eating energy-dense snacks, the diet recommends paying attention to portion sizes to ensure you are consuming them in moderation. Eating this way helps you feel fuller for longer and provides essential nutrients to your body.

Following the diet may improve energy levels, aid digestion, provide weight loss, and decrease risk for chronic disease development. By staying consistent, you can start seeing results while still eating your favorite delicious foods and feeling full. 

Are you feeling like the volumetrics diet might be for you? We’d love to help you on your journey! We offer in-person and online nutrition counseling and online nutrition coaching and fitness coaching.

Get in touch with Catalyst Nutrition and Training today to make an appointment!


Rolls, B., & Herman, M. (2013). The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off. William Morrow.

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