Volumetrics Diet ReviewThe Volumetrics Diet is a long-term weight management plan created by Barbara Rolls, PhD. The main point of this diet is to fill up on the right foods that satisfy your hunger for fewer calories. According to Rolls, people feel full because of the amounts and types of foods they eat and not because of the number of calories, grams of fat, carbs or protein they ingest. In essence, Volumetrics has been designed to help people find healthy foods that they can eat to feel full while still losing weight.

On the Volumetrics Diet, no food is off limits. Every day, you’ll eat three meals, two snacks and one dessert. That being said, what you need to keep in mind when selecting your food is “energy density.” This refers to the number of calories in a certain amount of food. Foods that have a high energy density are loaded with calories for not much food. However, low energy density foods have a greater volume with fewer calories.

To make it easier to know which foods will give you the most mileage with the least amount of calories, Rolls has broken Volumetrics down into four categories:

Category 1 is made up of “free” or “anytime” broth-based soups, fruits and non-starchy vegetables, (e.g. mushrooms, tomatoes, broccoli, etc.).

Category 2 is made up of reasonable portions of whole grains, including whole wheat pasta, brown rice, lean proteins, low-fat dairy and legumes.

Category 3 focuses on small portions of foods like breads, fat-free baked snacks, desserts, cheese and higher-fat meats.

Category 4 includes sparing portions of candy, cookies, fats, nuts and fried foods.

Basically, Volumetrics places a lot of focus on eating foods that contain a lot of water like soups and many fruits and vegetables. The reason is they fill you up without adding a lot of calories. According to Rolls, simply drinking water isn’t enough to satisfy hunger.

On a side note, you are allowed alcohol in moderation when following the Volumetrics diet. Just keep in mind that it is high in calories and it does not satiate hunger.

In term of exercise, Rolls recommends adding at least a 30 minute walk into your daily routine and making other little changes, such as parking further away from a store, getting off the bus a few blocks before your stop, etc. The ultimate goal is to eventually log 10,000 steps a day.

Overall, Volumetrics appears to be a highly sensible diet that is easy to follow, will keep you full, and shouldn’t cost you anything more beyond your regular grocery bill. Weight loss is also likely to occur if you can follow this diet as recommended. With that in mind, do not expect to lose weight quickly. This is a long-term plan. Weight loss will occur gradually and steadily.

Do keep in mind, as with any dietary change you make, if you are considering following the Volumetrics diet, it’s always a good idea to run this by your healthcare provider to make sure this plan is ideal for your current state of health.