Eat a lot more food, never skip meals and consistently lose weight. This is the dream of many dieters and the scientific basis behind volumetric diets. For people used to thinking that losing weight means deprivation at the dinner table, this may fly in the face of logic. The principle is a sound one, though, and is based on the idea that if your meals provide you with so much food that you feel very full, you are less likely to snack on fattening foods afterward.
Energy Density
A food's energy density is based on the amount of fiber and water that it contains. High energy density foods provide very little volume for the amount of calories that they contain. Foods low in energy density give you, in essence, more bites per calorie. Volumetric diets concentrate their meal suggestions on low energy density foods, creating very filling meals for fewer calories.
Foods With High Energy Density
Carbohydrates and fats top the list for energy dense foods. These include foods known for containing "empty calories" like potato chips, cookies, candy and baked goods. Fats like butter and sour cream are also very energy dense. These foods give you a large amount of calories compared to the actual volume of food that you consume. Think crispy, crunchy or creamy when classifying these foods.
Low Energy Density Foods
Foods with low energy density are those that will fill you up sooner while providing fewer calories. Fruits and vegetables top this list, as they are full of water as well as fiber. Broth-based soups, fiber-rich beans and whole grains are important parts of a diet low in energy density. When finding foods with low energy density, think of juicy and moist textures for a starting point.
Water
Water is the basis for the energy density in foods, and it is a crucial part of any volumetric diet. Diet planners recommend drinking water with every meal and between meals, consuming at least eight glasses of water per day. These additional beverages will help to keep you feeling full and reduce the urge to snack between meals.
Meals
Plan your meals around low energy density foods as the main courses, and use those foods with higher density as accents. Instead of a plate of pasta with a small salad, eat a salad with 3 cups of lettuce and assorted vegetables, a small amount of lean chicken or shrimp and a 1/2 cup serving of pasta on the side. Skip the nachos and eat steak fajitas filled with peppers and onions. Fill up in the morning with oatmeal and cups of fresh fruit instead of donuts and coffee, and snack on fresh fruit and vegetables.
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