WHAT if you could eat to your heart’s desire and still lose weight? There’s a host of diet plans being developed daily, and one interesting one is the Volumetrics Diet, which is particularly impactful because it promotes sustainable weight loss by allowing individuals to eat large, satisfying portions of food while consuming fewer calories.

Nutritionist Keisha Black said by focusing on low-energy-dense foods rich in water and fibre, such as fruits, vegetables, and whole grains, it helps people feel full and satiated without the need to drastically reduce food intake.

“This approach reduces feelings of hunger and deprivation, making it easier to adhere to the diet long-term,” she explained. “Additionally, the emphasis on balanced nutrition and mindful eating supports overall health and well-being, making the Volumetrics Diet a practical and holistic weight management solution.”

Developed by Dr Barbara Rolls, and American professor of nutritional sciences, the diet plan focuses on eating foods with low-energy density. Energy density refers to the number of calories in a given volume of food. Foods with low-energy density provide fewer calories for a larger volume, allowing people to eat satisfying portions without consuming too many calories.

Key principles of the diet include:

Filling up on low-calorie foods: Emphasises eating foods high in water and fibre, such as fruits, vegetables, soups, and whole grains, which help you feel full with fewer calories.

Incorporating high-volume foods: Foods that take up more space in your stomach can help you feel full and satisfied. This includes salads, broth-based soups, and water-rich fruits and vegetables.

Balanced nutrition: While focusing on low-calorie foods, the diet also encourages a balanced intake of protein, healthy fats, and carbohydrates to ensure overall nutrition.

Mindful eating: Paying attention to hunger and fullness cues, and making conscious food choices, are integral to the plan.

Regular physical activity: Encourages incorporating exercise into your daily routine to support weight management and overall health.

“By following these principles, the Volumetrics Diet aims to help people lose weight or maintain a healthy weight without feeling deprived or hungry,” Black said.