The Volumetrics Diet Values Low-Calorie Foods. Does It Work, and Is It Safe?

While many diets these days, such as the paleo and keto diets, are focused on consuming large amounts of protein and fat, the Volumetrics diet is the exact opposite. It encourages dieters to fuel up predominantly on low-calorie — or high volume foods — to create a calorie deficit. But where Volumetrics differs from other calorie-restrictive diets is in using specific foods to help dieters to lose weight, while also feeling more full and less hungry.

“The volumetrics diet has gained traction on social media due to its practical approach to weight management,” Dr. Michelle Routhenstein, MS, RD, CDCES, CDN, a Preventive Cardiology Dietitian, Registered Dietitian Nutritionist, and Certified Diabetes Educator tells Woman’s World. “The Volumetrics diet emphasizes foods that are low in energy density, such as fruits, vegetables, and broth-based soups, for individuals to achieve and maintain weight loss goals without feeling deprived when reducing overall calorie intake.”

Social Media Has Helped Popularize Volumetric Eating

However, Dr. Paul T Jaeckel MS, RDN, CDN, LDN, Private Practice Dietitian at Paul Jaeckel Nutrition speculates it may have gained popularity due to a social media trend: “The likelihood of volume eating becoming so popular on social media and in general can stem from the “Mukbang” channels,” he tells Woman’s World.

“Mukbang is a Korean audiovisual broadcast of people eating larger quantities of food. This became super popular in the mid-2010s as hundreds of YouTubers and content creators began to really explode in views. As the Volumetrics weight control plan written by Dr. Barbara Rolls was published in 2000. It can be seen that her thinking pattern only had to wait a few years to get even bigger.

With the introduction of high-volume eating and the enjoyment of said eating people likely began to follow their favorite content creators’ footsteps in the way they could which was high volumes of lower-calorie foods that are much easier to eat.”

Volumetrics Resources

Program creator Dr. Barbara Rolls’ original book came out in 2000, with several updates since then. The basic idea is simple, but most people starting the diet will benefit from books about the Volumetrics diet, ass well as a cookbook or two so you don’t run out of ideas.

Volumetrics Diet Books

The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories

Price:$10

Volumetrics Cookbooks

The Optimum Volumetrics Diet Cookbook

Price:$12

Volumetric-Keto Diet Cookbook

Price:$9

Volumetrics Involves Eating an Abundance of Low-Calorie Foods

The Volumetrics diet, created by Barbara Rolls, PhD, focuses on always feeling full amid your weight loss journey, according to WebMD. It divides foods into four “categories,” which indicate how often you can eat them. Foods with low or no calories are considered “anytime” or “free” foods, as opposed to junk food, while junk food is meant to be eaten sparingly. It emphasizes that no food is off limits, but indicates how often dieters should be consuming different types of food.

Category 1 features foods with few-to-no calories, that can be eaten in excess (i.e. fruits, green vegetables and broth-based soups). Next is Category 2, which includes food that should be eaten in “reasonable quantities” (whole grains, lean proteins, legumes, and low-fat dairy). Category 3 should be eaten in small portions (such as breads, fat-free baked snacks, cheese and high-fat meats like beef). And finally, Category 4 includes foods that should be eaten sparingly — including fried foods, sweets, nuts and fats.

Dr. Routhenstein adds that calorie intake varies for everyone, depending on their approach of the diet: “Variations of the Volumetrics diet exist based on individual preferences and interpretations, generally emphasizing foods with high water content and low calorie density,” she says.

Permitted Foods:

• Unlimited amounts: Fruits, veggies, broth-based soups, fat-free dairy
• Reasonable amounts: Whole grains, lead proteins, legumes and low-fat dairy
• Smaller amounts: breads, Fat-free baked snacks, cheese and high-fat meats

Restricted Foods:

• Processed foods
• Sparing amounts: Fried foods, sugar, desserts and fats

In Theory, Eating Mostly Low-Calorie Food Will Lead to Quick Weight Loss

Weight loss on the Volumetrics diet can be quick: According to Diet Vs. Disease, people can see up to two pounds of weight loss per week. This is due to a number of factors: A caloric deficit of 500 to 1,000 calories per day; increased fiber intake; and a loss of water weight.

“Reducing your caloric intake of about 500 calories can lead to about one to two pounds of weight loss per week,” Dr. Jaeckel says. “This is the amount of weight that would be considered a healthy loss and has been seen to provide a better and longer-lasting weight loss. If a weight loss of one to two pounds each week is achieved it should be sustainable and feel comfortable without causing major concerns. This diet can absolutely lead to weight loss and when done correctly can be held in this perfect and healthy range for weight loss.”

Meanwhile, Dieters Are Kept Satisfied

Dr. Rolls, who created the diet, write that the diet largely focuses on keeping people full. Most diets home in on eating less, and that makes it harder to stick with. But, she says, large portions of low- and no-calorie foods, along with more substantial foods sprinkled in, makes the diet more sustainable: “Research has shown that most people have a set idea of how big portions should be at various meals, so if a diet’s message is just to ‘eat less,’ many people are going to end up being hungry,” Dr. Rolls stated. “The good thing about Volumetrics is you can still have a full plate, just with fewer calories. You get your usual portions and you end up eating healthier.”

More Fruits and Veggies Means More Fiber, Vitamins and Minerals

A fruit- and vegetable-heavy diet is generally healthiest not only for weight loss, but also because they are rich sources of vitamins and minerals. Baylor’s College of Medicine explains this makes the Volumetrics diet one of the healthiest, with antioxidants that can help stave off chronic illnesses such as heart disease and cancer.

“[Fruits and vegetables] are amazing for staying healthy, keeping up a high level of vitamin and mineral intake, and increasing daily fiber intake which is very beneficial,” Dr. Jaeckel explains. “The amazing part about a diet with all these groups in mind is that you can visually see the healthfulness of the meals prepared with the inclusion of so many colors from the variety of fruits and vegetables.”

Sample Volumetrics Shopping List

Category One:

• Romaine Lettuce
• Kale
• Broccoli
• Asparagus
• Apples
• Beef/Chicken Broth

Category Two:

• Whole Grain Cheerios
• Chickpeas
• Chicken Breasts
• Low-Fat Yogurt

Category Three:

• Whole Grain Bread
• Fat-Free Crackers
• Cheddar Cheese
• Steak

Category Four:

• Ice Cream
• Cookies
• Frozen French Fries

Volumetrics-Friendly Recipes:

Breakfast Recipes:

Lunch/Dinner Recipes:

Short-Term Side Effects May Include Tummy Troubles

Fiber is a key resource for weight loss and gut health. However, because the Volumetrics diet is so high in fiber, it may lead to a bit of discomfort, especially when you’re first starting out. According to Cleveland Clinic, the diet’s abundance of raw fruits and vegetables can lead to bloating and indigestion. To avoid this, it’s recommended to stick with low-FODMAP foods that won’t trigger as many uncomfortable symptoms. Long term, however, diets high in high fiber foods like whole grans and leafy green vegetables are linked to benefits including a lowered risk of heart disease.

“Too much fiber can cause a ton of GI distress,” Dr. Jaeckel explains. “We have bloating, gas, constipation, cramps, and reduced absorption of zinc, calcium, and iron as the large amount of phytates makes it hard to process. Normally, too much fiber is not something to worry about as most Americans get well below the recommended daily amount, but with a diet like this, it’s possible.”

Long-Term, Yo-Yo Dieting and Disordered Eating May Arise

Any diet comes with the risk of yo-yo dieting and disordered eating habits. Diets often encourage calorie restrictions, which can be hard to stick with. They can also mess with people’s ideas of what’s healthy, and what will lead to quick weight loss. Anne Richardson, the expert behind the blog The Eating Disorder Nutritionist explains that Volumetrics can be especially tricky. The diet solely promotes predominantly low-calorie foods, and often results in quick weight loss.

“Some may agree that restriction is bad and they may argue that volume eating is its anti-thesis so there’s no need to fret but 1) it’s not quite true (bear with) and 2) that sounds very black and white to me,” Richardson writes in a post titled Why Volume Eating Can Be Disordered.

“OK, restriction is bad so I’ll eat but I want to lose weight, so I’ll eat foods that contain the least amount of calories possible – that’s still restrictive, hence why not the anti-thesis of restriction. Slightly different scenario: I don’t want to gain weight but I want to feel full, so I’ll eat food with the least amount of calories possible so I get more bang for my buck – this is still restrictive because it makes abstraction of everything that isn’t filling and low calorie. Nutrients, sustainability, enjoyment etc. don’t matter anymore provided the food is filling and low calorie.”

Its Lack of Healthy Fats Can Be a Drawback

One thing the Volumetrics diet can lack: Omega-3s, or healthy fats. According to Healthline, a deficiency in omega-3s can be severely detrimental to our skin and hair, short-term. However, Dr. Jaeckel says forgoing fats long-term can result in malabsorption, inflammation and even lowered brain health and immunity.

“Our healthy fats are required in a good diet as many of our vitamins such as A, D, E, and K all require fat to be absorbed,” Dr. Jaeckel explains. Without healthy fats in the diet, much of the food we eat may not taste as good, be as satisfying, or keep us full.

Being able to consume our omega-3 fatty acids provides us with great benefits to brain health, joint health, reduction of inflammation, can help lower blood pressure and prevention of many other diseases. Fats in general help the body protect its organs, support immune health and support cell growth. So it’s clear to see that a diet without healthy fats can turn bad pretty quickly.

Dr. Jaeckel

Pros:

• Potential weight loss from caloric deficit
• Abundance of vitamins and minerals
• Always feeling full on weight loss journey

Cons:

• Lack of carbohydrates may lead to energy loss
• Lacking healthy fats, which are anti-inflammatory and promote brain health
• Difficulty to stick to may lead to yo-yo dieting
• Restrictiveness may lead to disordered eating habits

Adhering to This Diet May Require Some Supplements

As previously mentioned, deficiencies are a potential side effect of the diet, which can result in potential long-term risks. Therefore, Dr. Jaeckel says supplements are somewhat of a necessity — and oral supplements may not be enough. “Since the diet is heavily lacking in fats it would be important to make sure that you are supplementing for this,” he explains. “So things like fish oil or the vegan alternative of algae oil. Unfortunately even orally supplementing the A, D, E and K vitamins likely won’t result in beneficial outcomes. This means there’s a possible need for injections.”

The Volumetrics Diet and Weight Loss Drugs

In some cases, weight loss drugs compliment certain diets. Dr. Routhenstein feels its emphasis on nutrient-dense foods could ultimately lead to really solid results. “Combining a volumetrics diet with such medications may enhance weight loss efforts synergistically by further reducing calorie intake while promoting satiety,” she says.

However, Dr. Jaeckel doesn’t feel the diet would pair well with weight loss drugs: “Due to these types of weight loss medications causing a distinct decrease in appetite, the idea of eating a high volume likely is not there,” he says. “Much of the time people on these kinds of medications are not able to each much of anything which results in higher rates of weight loss. Many of the clients that I’ve seen or heard about often require calorie supplements to even get in some kind of food as eating can cause heavy nausea for some.”

Volumetrics May Mean a Higher Grocery Bill

Because most diets include healthy foods, they are often pricier than the average American diet. For tips on saving money on the Volumetrics diet, Dr. Routhenstein recommends abstaining from packaged foods: “A Volumetrics diet can be cost-effective if focused on whole foods such as fresh produce, grains, and lean proteins,” she explains. “Budgeting tips include planning meals in advance, buying in bulk when possible, and choosing seasonal produce or frozen options to save money without sacrificing nutritional value.”

Likewise, Dr. Jaeckel adds that fresh produce and meat can be expensive. So, he recommends opting for dried legumes whenever possible — they’re shelf-stable, cheap, filling and health: “A bigger focus on things like lentils, legumes, and beans would be the best route to reduce the cost,” he adds. “Since you can buy bags of dried shelf-stable products for a little at $2 with the potential for multiple big meals, it can become a great resource.”

A Plant-Forward Diet Like Volumetrics Is Great, but Fats Are Still Crucial

Similar to any diet, Volumetrics has its advantages and disadvantages. Consuming an influx of fruits and vegetables is great for antioxidants, vitamins and minerals. But the lack of healthy fats can pose a risk, and consulting a dietitian for supplements is advised. And even though Dr. Jaeckel says he most likely wouldn’t prescribe Volumetrics himself, he says that some may find success with it.

“Eating a high volume of low-calorie, high-nutritionally dense foods can be extremely helpful for weight loss which is likely the main reason for going on this kind of diet. But a diet is still a diet and they are not perfect for everyone,” Dr. Jaeckel says. “So always lead with caution and speak to your team of health professionals about what would be right for you in your journey to a healthier body and lifestyle.”

But what’s more, the Volumetrics diet can also promote long-term habits, for the possibility of obtaining long-lasting results, Dr. Routhenstein says. “[The Volumetrics diet] can encourage healthy eating habits that may support long-term weight management and overall health,” she says. This makes it a viable option for many individuals.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.