Volumetrics diet emphasizes on eating the right foods and not starving the body. The goal of the volumetrics diet is to keep a person satisfied by eating healthy yet filling foods. People are advised to eat foods that contain high water content, be it vegetables or fruits. These foods help in making a person feel full. According to the volumetrics diet, dieters should try to reduce the intake of sugars and fatty foods slowly. Research has found that the volumetrics diet is an excellent long-term diet that helps with weight loss in a healthy way. Let’s look at a sample menu based on the volumetrics diet plan.

Foods to have under the volumetrics diet
Fresh fruits, frozen vegetables with wheat pasta, beans and legumes, low-fat fish and animal protein, fiber-enriched breakfast, skinless chicken, and fresh water are some foods that a person can have under the volumetrics diet.

• Breakfast: One can have oatmeal with milk or almond milk. To add some flavor, top the oatmeal with bananas, apples, cinnamon powder, and some brown sugar. If hunger persists even after this, one can have half a cup of coffee, half a grapefruit, and nonfat milk or dairy substitute if you are lactose intolerant.
• Lunch:  One can have whole wheat bread with grilled chicken salad, topped with some fresh lettuce, bell pepper, blue cheese, and walnuts. Add blueberry or strawberry to this for an added punch.
• Dinner: Chicken steak with curry, green leafy vegetables, onions, sundried tomatoes, sweet corn, and diced cantaloupe.

Benefits of volumetrics diet

• Volumetrics diet is backed by science, which means that if one follows it properly, they’re sure to lose weight.
• Volumetrics diet emphasizes concepts like eating fresh fruits, vegetables, and healthy foods till the time one feels full. So, this diet does not make a person feel like they’re starving, and they’re less likely to succumb to breaking the diet as well.
• There are no strict rules about making rapid changes in the diet. So, people who’re following this diet can take their time to make adjustments to the diet and reduce the consumption of processed food and dairy products.

Drawbacks of the volumetrics diet

• The volumetrics diet insists on home cooked food and not processed food. The idea is that people should make their meals by themselves. So, this diet might be hard to follow for people who have a busy schedule.
• The volumetrics diet does not have any strict rules, and this could be a disadvantage. Some people find it comfortable to have a set of do’s and don’ts that they need to follow to lose weight. The volumetrics diet only provides a set of guidelines and suggestions about eating for satiety. As there are no definitive guidelines, people may tend to not remain disciplined about following it.
• This diet would not work for people who tend to overeat due to factors like depression even if they are feeling full.