The Volumetrics Diet - Calorie Density Basics, Satiety Science, and A Sample Day
Links:
Summary
Volumetrics is a simple idea with strong staying power. You build plates around foods that have a lot of water and fiber relative to calories, like vegetables, fruit, broth based soups, legumes, and yogurt, and you keep higher calorie density foods smaller. People choose it because it reduces hunger without strict rules and works well with everyday cooking and social eating.
Core Principles of the Volumetrics Diet
Group foods by calorie density and bias your meals toward the lower end.
• Very low density: non starchy vegetables, most fruits, broth soups.
• Low density: legumes, intact whole grains, potatoes, yogurt, fish.
• Medium density: lean meats, whole grain breads, denser casseroles.
• High density: fried foods, candies, pastries, oils, nuts and nut butters.
Build most of your plate from the first two groups, use the third in moderation, and keep the fourth small. Add water rich sides like salad, fruit, or soup to increase fullness. For adjacent patterns that pair well with Volumetrics, see the plant forward Mediterranean Diet, blood pressure focused DASH, and behavior led programs like Noom. If you want points style structure, compare Weight Watchers (WW).
Health and Practical Considerations
Lowering calorie density lets you eat larger portions for the same calories, which helps control hunger while improving diet quality. Clinical research and public health guidance consistently link higher fiber, more fruits and vegetables, and fewer ultra processed foods with better weight and cardiometabolic outcomes. Keep protein present at each meal so fullness lasts, and favor minimally processed carbs and healthy fats to cover micronutrients.
Practical tips
• Start meals with a salad or broth soup, then a high fiber main with a clear protein source.
• Use intact grains, beans, and potatoes for staying power.
• Flavor with herbs, spices, citrus, and vinegar to limit added fats and sugars.
• Keep nuts, oils, and sweets as small accents rather than the base of the plate.
• For sustainability, borrow recipes from Vegetarian or Plantstrong, and use WW or Noom tracking if you like structure.
A Day on the Volumetrics Diet
Breakfast (7:30 AM):
Greek or soy yogurt parfait with berries, oats, chia, and sliced kiwi. Coffee or tea.
Lunch (12:30 PM):
Large vegetable and bean soup with tomatoes, carrots, celery, spinach, and cannellini beans. Side salad with olive oil and lemon, plus a small slice of whole grain bread.
Snack (4:30 PM):
Apple and a few walnuts, or carrots with hummus.
Dinner (7:30 PM):
Stir fry of mixed vegetables and tofu over brown rice, with plenty of non starchy veg. Herb tea after the meal.
Beverages:
Water, sparkling water, unsweetened tea, or coffee. Keep sugary drinks low.
