Volumetrics
Focuses on food energy density — eating large volumes of low-calorie foods to feel full. Categorizes foods by calorie density per gram.
Goal of the plan
Source best-for note: Weight loss, people who like eating large portions.
Who it is for
The source category is Weight Loss, with difficulty marked Easy.
Example meals and foods
The source macro split is 20% protein, 55% carbohydrate, and 25% fat.
Meal timing: 3 meals plus snacks, large portions of low-density foods.
- Broth-based soups
- Salads
- Fruits
- Vegetables
- Whole grains
- Lean proteins
- Beans
- Low-fat dairy
- Water-rich foods
Foods to limit or adapt
- Crackers & chips
- Cookies
- Nuts (limit portions)
- Butter & oils (limit)
- Candy
- Full-fat cheese
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionGreat for people who feel hungry on diets. Science-backed approach. Flexible and sustainable.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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