Volumetrics Diet Recipes: Eat More, Lose Weight

The Volumetrics diet emphasizes eating more of the right foods, rather than deprivation, to achieve weight loss and improve overall health. This approach, pioneered by Barbara Rolls, Ph.D., centers around the concept of energy density - the number of calories in a specific amount of food. By focusing on foods with lower energy density, individuals can feel full while consuming fewer calories.

Understanding the Volumetrics Diet

The core principle of Volumetrics is to prioritize fullness by choosing foods that are high in water and fiber content. These foods, such as fruits, vegetables, broth-based soups, whole grains, and beans, have a lower energy density, allowing for larger portions without excessive calorie intake.

Key Concepts

• Energy Density: Volumetrics uses the concept of energy density as the determinant of eating patterns. Energy density is defined as the number of calories found in a specific food. The goal is to choose foods with fewer calories per serving.
• Focus on Fullness: The diet aims to keep you full and satisfied, instead of always hungry and craving more.
• No Food Restrictions: Unlike many restrictive diets, Volumetrics does not eliminate any food entirely. It encourages mindful consumption and portion control, especially for calorie-dense foods.

How Volumetrics Works

The Volumetrics diet works by categorizing foods into four groups based on their calorie density. This categorization helps individuals make informed choices about what to eat in larger quantities and what to limit.

The Four Categories

• Category 1 (Very Low Calorie Density): These foods have a calorie density of less than 0.6. They can be used to bulk up meals and include:
  • Brothy soups
  • Fruits (apples, bananas, grapefruit)
  • Nonfat dairy products (unsweetened yogurt, skim milk)
  • Non-starchy vegetables (zucchini, broccoli, kale, beets)
• Category 2 (Low Calorie Density): These foods have a calorie density of 0.7 to 1.5 and should be eaten in moderation. They include:
  • Lean cuts of beef and pork, skinless turkey or chicken
  • Starchy vegetables (potatoes, corn)
  • Whole grains (quinoa, whole wheat pasta)
  • Legumes (beans, chickpeas, lentils)
• Category 3 (Medium Calorie Density): These foods have a calorie density of 1.6 to 3.9 and should be eaten in smaller portions. They include:
  • Refined carbohydrates (pasta, flour tortillas, white rice)
  • Ice cream, cheese, whole milk
  • Skin-on chicken and turkey, other fatty fish, & meats
• Category 4 (High Calorie Density): These foods have a calorie density of 4.0 to 9.0 and should be eaten sparingly. They include:
  • Fast food
  • Nuts and seeds
  • Candy and chips
  • Butter, oil, and shortening

Benefits of Following the Volumetrics Diet

The Volumetrics diet offers several potential benefits, including:

• Weight Loss: By focusing on low-calorie-dense foods, the diet promotes a calorie deficit, which is essential for weight loss.
• Reduced BMI: Studies have shown that individuals following a diet based on low energy density foods have a lower BMI and waist circumference.
• Improved Diet Quality: The diet encourages the consumption of whole, unprocessed foods, which are rich in micronutrients, vitamins, minerals, and fiber.
• Flexibility: No foods are strictly off-limits, allowing for a sustainable and enjoyable eating plan.
• Potential Reduction in Diabetes Risk: Research suggests that low energy density diets may improve fasting blood sugar levels, potentially reducing the risk of type 2 diabetes.

Sample Volumetrics Meal Plan

Here's a sample 7-day Volumetrics meal plan for weight loss, designed to provide a balance of nutrients and volume:

Read also: The Hoxsey Diet

Day 1

• Breakfast: Blueberry Oats Bowl (60g porridge oats, 160g Greek yogurt, 175g blueberries, 1 tsp honey)
• Lunch: Med Chicken, Quinoa and Greek Salad (100g quinoa, ½ red chilli, 2 chicken breasts, 1 garlic clove, 150g tomatoes, 1 tbsp olive oil)
• Dinner: Salmon with Potatoes and Corn Salad (200g baby new tomatoes, 1 sweetcorn cob, 2 skinless salmon filets, 60g tomatoes, 1 tbsp red wine vinegar, 1 tbsp olive oil)

Day 2

• Breakfast: Oatmeal made with skim milk, topped with apple slices or blueberries
• Lunch: Chicken tortilla soup with baked tortilla chips
• Dinner: Baby spinach salad with sliced chicken breast and tomatoes, Wild rice, Broccoli and cauliflower, Strawberries and Greek yogurt

Day 3

• Breakfast: Peanut Butter Oatmeal
• Lunch: Edgy Veggie Wraps (100g cherry tomatoes, 1 cucumber, 6 Kalamata olives, 2 large whole-wheat tortilla wraps, 50g feta cheese, 2 Tbsp hummus)
• Dinner: Quinoa and Stir-Fried Veg (100g quinoa, 3 tbsp olive oil, 1 garlic clove, 2 carrots, 150g leek, 1 broccoli head, 50g tomatoes, 100ml vegetable stock, 1 tsp soy sauce)

Day 4

• Breakfast: Chia Seed Pudding
• Lunch: Grilled Vegetables with Bean Mash (1 pepper, 1 aubergine, 2 courgettes, 2 tbsp olive oil, 400g haricot beans, 1 garlic clove, 100ml vegetable stock, 1 tbsp tahini)
• Dinner: Spiced Carrot and Lentil Soup (1 tsp cumin seeds, 1 tbsp olive oil)

Day 5

• Breakfast: Smoothie Bowl
• Lunch: Summer Vegetable Soup
• Dinner: Vegetarian chili (2 cups cooked pinto beans, onion, bell pepper, garlic, and celery)

Day 6

• Breakfast: Spicy Tomato Baked Eggs (1 Tbsp olive oil)
• Lunch: Tomato and Watermelon Salad (1 Tbsp olive oil, 1 Tbsp red wine vinegar, ¼ tsp chilli flakes, 1 Tbsp mint)
• Dinner: Quick Moussaka (1 Tbsp olive oil, ½ onion, 1 garlic clove, 250g lean beef, 200g chopped tomatoes, 1 tsp cinnamon)

Day 7

• Breakfast: Protein Yogurt Bowl
• Lunch: Panzanella Salad (400g tomatoes, 1 garlic clove, 1 tbsp capers, 1 ripe avocado, 1 small red onion, 2 slices of brown bread, 2 tbsp olive oil, 1 tbsp balsamic vinegar)
• Dinner: Moroccan Chickpea Soup (1 tbsp olive oil, ½ medium onion, 1 celery stick, 1 tsp cumin)

Volumetrics-Friendly Recipes

Here are a few Volumetrics-friendly recipes to incorporate into your diet:

• Spiced Carrot and Lentil Soup: This soup is packed with nutrients and fiber, making it a filling and low-calorie option.
• Summer Vegetable Soup: Made from low-calorie vegetables, this soup is a refreshing and nutritious choice.
• Moroccan Chickpea Soup: This flavorful soup combines chickpeas with various vegetables and spices for a hearty and satisfying meal.
• Vegetarian Chili: A hearty and fiber-rich chili made with beans, vegetables, and spices.
• Shakshuka with Tomatoes and Zucchini: A vibrant and flavorful dish with eggs poached in a tomato and zucchini sauce.
• Cannellini Bean Soup: A simple and comforting soup featuring cannellini beans, vegetables, and herbs.
• Edgy Veggie Wraps: These wraps are filled with fresh vegetables and feta cheese, providing a light and nutritious meal.
• Spicy Tomato Baked Eggs: A flavorful and protein-rich breakfast or brunch option.
• Blueberry Oats Bowl: A nutritious and filling breakfast made with oats, Greek yogurt, and blueberries.
• Carrot, Orange, and Avocado Salad: A refreshing and vibrant salad with a combination of sweet and savory flavors.
• Salmon with Potatoes and Corn Salad: A balanced meal with lean protein, healthy fats, and fiber-rich vegetables.
• Mixed Bean Salad: A protein-packed salad with a variety of beans and vegetables.
• Tomato and Watermelon Salad: A refreshing and hydrating salad perfect for summer.
• Panzanella Salad: An Italian bread salad with tomatoes, cucumbers, onions, and basil.
• Med Chicken, Quinoa, and Greek Salad: A protein-rich and flavorful salad with chicken, quinoa, and Greek-inspired ingredients.
• Quinoa and Stir-Fried Veg: A nutritious and customizable stir-fry with quinoa and a variety of vegetables.
• Grilled Vegetables with Bean Mash: A hearty and flavorful dish with grilled vegetables and a creamy bean mash.

Tips for Success on the Volumetrics Diet

• Start a Food Diary: Keep a food diary for a few days to track your current eating habits and identify areas for improvement.
• Incorporate Fruits and Vegetables: Begin at least one meal per day with a fruit or vegetable, or incorporate it into the meal.
• Be Mindful When Eating Out: When eating out, make smart choices by asking questions about how food is prepared and opting for nutrient-dense options.
• Stay Hydrated: Drink plenty of water throughout the day to help you feel full and satisfied.
• Exercise Regularly: Combine the Volumetrics diet with regular physical activity for optimal results.

Considerations and Potential Downsides

• Calorie Counting: The Volumetrics diet involves counting calories, which may not be suitable for individuals with a history of disordered eating.
• Digestive Issues: The high fiber content of the diet may cause digestive issues for some individuals, particularly those with IBS or IBD.
• Time Commitment: Preparing meals and calculating the energy density of foods can be time-consuming.
• Social Situations: Eating out may be challenging, as it requires careful planning and mindful choices.

Who Should Avoid the Volumetrics Diet?

• Individuals with a history of disordered eating
• Pregnant or breastfeeding women (without consulting a doctor)
• Underweight individuals
• Individuals with certain health conditions, such as kidney disease or eating disorders (without consulting a doctor)

Read also: Walnut Keto Guide

Read also: Weight Loss with Low-FODMAP

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