How to Lose Weight on the Volumetrics Eating Plan

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Ever think you could lose weight by eating a lot of food? Now you can with Volumetrics.

Warning
Consult your physician before beginning any diet or new exercise regimen.

Step 1: Understand the diet
Understand the diet. Created by a nutritionist, Volumetrics is based on the idea that you can eat more food and still lose weight. It's all about energy density.

Tip
Find more information about the diet in the book The Volumetrics Eating Plan.

Step 2: Use the energy density rating to find the right foods
Use the energy density rating to find the foods you can eat. Low-density foods are good for you and include many fruits and vegetables, which have high water and fiber content, are low in calories, and make you feel full.

Step 3: Avoid high-density foods
Avoid high-density foods such as fried foods, chips, candy, cookies, crackers, nuts, butters, and oils. These high-fat foods won’t fill you up and make it harder for your body to burn fat.

Step 4: Set your weight-loss goals
Set your weight-loss goals, and then eliminate 500 to 1,000 calories per day from your diet. Depending on your weight, this will help you lose between one and two pounds per week.

Tip
Do not eliminate too many calories or you’ll send your body into starvation mode.

Step 5: Keep records of what you eat
Keep daily records of your food intake. Log your daily physical activity and record your weight at least once a week to check your progress.

Step 6: Increase your physical activity
Increase your physical activity. Do at least 30 to 60 minutes of moderate intensity exercise per day.

Tip
If you’re new to exercise, start by walking, and gradually increase your pace and duration.

Step 7: Reward yourself
Reward yourself with something you love, even an occasional high-density food.

Did You Know?
In the U.S. 66 percent of adults are overweight or obese.