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What Foods Are Included in the Volumetric Diet?

The Volumetrics Eating Plan is the result of several decades of obesity and hunger research by Dr. Barbara Rolls. Its focus is achieving satiety while consuming fewer calories. Volumetrics involves foods that are low in calories for their mass. For example, a stick of butter weighing 1/4 lb. contains 810 calories and is more than 3/4 fat, while 1/4 lb. of grapes, which occupies far more volume, contains approximately 78 calories and is more than 3/4 water.

  1. Energy Density and Satiety

    • Like any diet, the Volumetrics Eating Plan gives followers tools to determine how which foods fit with the program. To figure energy density (ED), divide the number of calories in a food by its weight. There is no one rule on ED numbers, but lower ED foods are preferable to higher ED foods. Additionally, the Volumetric plan carries similar dietary fiber requirements as the USDA, 25 to 38 g per day. Fiber increases satiety. And like many diet plans, Volumetrics urges water consumption along with food. The diet urges a focus on foods that are not only low ED but also high in water content to promote feelings of fullness despite their lower calorie counts.

    Low ED Foods

    • Choose whole fruits and whole grains over fruit juices and refined carbohydrates. Consider both the fiber content and water content of vegetables. Choose lean proteins and low-fat dairy. Soups tend to be filling and are obviously high in water content. A more realistic comparison than the one between a stick of butter and a bunch of grapes: Dehydrate those water-heavy grapes and you'll get raisins -- and without that water you get to eat barely 1/8 as much to maintain the same number of calories.

    High ED Foods

    • While there are no foods expressly forbidden by the Volumetric Eating Plan, using the guidelines above will cause you to steer clear of some. Butter and other fats are extremely dense, calorically. Candy is not sating and also tends to be quite high in calories. Full-fat dairy and fatty meats are dense and caloric. Popcorn, chips, and pretzels tend not to sate -- think about consuming a potato chip bag full of brown rice and broccoli.

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