The Volumetrics Diet Plan

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Feel Full Lose Weight with the Volumetrics Diet Plan

The Volumetrics Diet Plan originally conceived by Doctor Barbara Rolls, Ph.D. was perceived to allow people that wanted to eat lots of food to feel full, yet still, lose weight.

She first published her book, Volumetrics Weight-Control Plan in 2000 after years of research on hunger and obesity in her work as a nutrition scientist.

The Diet Plan

The gist of the Volumetrics Diet Plan is to know the energy density of the foods you eat. Foods with less energy density, like fruits and vegetables, will fill you up with fewer calories than energy dense foods like cheeseburgers.

Dr. Rolls believes that people get in the habit of eating a certain quantity of food each day, rather than a certain number of calories. She proposes finding the foods that fill you up with fewer calories, rather than counting calories, fat grams, or carbohydrates.

Because each person is different, the diet will not necessarily look the same for everyone.


Working out is incorporated into the Volumetrics Diet Plan. Dr. Rolls suggests starting off with 150 steps per day and building from there.This plan is not about losing a lot of weight fast, but rather changing your eating and exercise habits slowly. So the changes stick with you over time.

You will see the pounds come off slowly, and stay off, as you learn new habits.

The Volumetrics Plan, like many diets, claims that you can eat what you like. That is true if two bites of a cheeseburger are enough for you.

Food Categories

Dr. Rolls divides foods into four categories and emphasizes the need to be aware of the energy density of the foods you eat.

Free Food – Eat All You Want

The first category is made up of “free” foods that you can eat at any time of the day. These include fruits, nonstarchy vegetables like broccoli, celery, and cucumbers.  You can also have an unlimited amount of broth-based soups.

Grains/Proteins/Lowfat Dairy

The next category is made up of whole grains, lean proteins, legumes, and low-fat dairy products. So go ahead and have some brown rice, a grilled chicken breast, or a bowl of lentil soup – just make sure you are paying attention to the portion size.  Everything is in moderation.

Dessert/Cheese/High-Fat Meat/Snacks

The third category is where dessert comes in. But, it also includes bread, cheese, higher-fat meats, and fat-free baked snacks. The key to being successful on the Volumetrics Plan is to eat only a small portion of these foods.  Remember the two bites of a cheeseburger?

Nuts/Fried Food/Candy/Fats

Category fourth allows sparing portions of nuts, fried foods, candy, cookies, and fats.

Meal Allowances

The Volumetrics Diet Plan allows for three meals, two snacks, and one dessert each day. The plan built around consuming large amounts of water based food is the reason for its success. Eating lots of fruits and vegetables will fill you up more than just drinking water.  Water quenches thirst but does not satiate hunger.

It is helpful to follow a guide when beginning the Volumetrics Plan. It will teach you about basic food portions and how to balance your meals throughout the day according to the energy density of the foods you eat.  Once you have become familiar with the energy density of foods, and reasonable portions, you can adjust your diet accordingly on your own.

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