Tips on Volumetrics

The Volumetrics diet is based on eating foods that are low in energy density so you can eat more foods while consuming fewer calories. Since you are eating a greater volume of food, you are likely to feel more full than you would on other diets that limit the amount of food you eat.

What to Eat

Eat more fruits and vegetables, as well as whole grains and low-fat protein sources such as beans, fish and low-fat dairy and poultry. Concentrate on eating foods that contain a lot of fiber and water, since these components of food increase volume without increasing calories, making foods less energy dense. Soups and salads are good examples. Eating a broth-based soup before you meal may help you to reduce the amount of calories you consume during your meal, according to a May 2007 article published on ScienceDaily.com.

What to Limit

On the Volumetrics diet, you want to eat fewer foods that pack a lot of calories per gram. This includes foods that are high in sugar, fat or both. Decrease the amount of butter and fats that you use, and replace some of the more energy-dense foods in your typical meals with larger portions of fruits and vegetables. You don't have to totally eliminate foods, such as olives and nuts, that are energy-dense as they are rich in heart-healthy unsaturated fats. Just watch your portion sizes, keep total fat less than 35 percent and eat fats that are unsaturated.

Considerations

Don't plan your diet entirely based on the energy density of foods. Some foods that have low energy density are also low in nutrients and some foods that are more energy dense are filled with vitamins, minerals and healthy fats and protein. Consider both energy density and nutrient density when planning your diet.

Keeping Things Simple

Although you can calculate the energy density of all of your foods by dividing the calories by the weight of the food in grams, you don't really need to do this. By choosing mainly fruits, vegetables, whole grains and lean protein sources you will likely be choosing foods that are low in energy density. Eat smaller portions of energy-dense foods that you enjoy, and add more fruits and vegetables to dishes you enjoy eating.