Nutrition
Volumetrics
Focuses on food energy density, eating large volumes of low-calorie foods to feel full. Categorizes foods by calorie density per gram.
- Type
- Weight Loss
- How hard to stick to
- Easy
- Protein / carbs / fat
- 20 / 55 / 25%
The short version
People usually choose it for weight loss and people who like eating large portions.
Meals: 3 meals plus snacks, large portions of low-density foods.
What you eat
- Broth-based soups
- Salads
- Fruits
- Vegetables
- Whole grains
- Lean proteins
- Beans
- Low-fat dairy
- Water-rich foods
What you cut back on
- Crackers & chips
- Cookies
- Nuts (limit portions)
- Butter & oils (limit)
- Candy
- Full-fat cheese
A day of eating
One day built from the Volumetrics recipes in the For The Reps app. It comes to about 1,141 calories and 87 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Smoothie Bowl with Banana and Berries | 287 | 20 g |
| Lunch | Japanese Soba Noodle Salad with Edamame | 312 | 17 g |
| Dinner | Grilled Salmon with Roasted Vegetables | 384 | 32 g |
| Snack | Mixed Berry and Cottage Cheese Cup | 158 | 18 g |
Macros
Roughly 20% of calories from protein, 55% from carbs and 25% from fat.
On 2,000 calories a day that is about 100 g of protein, 275 g of carbs and 56 g of fat.
Before you start
Great for people who feel hungry on diets. Science-backed approach. Flexible and sustainable.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
