Volumematrix Weight Loss Plan


The Volumetrics Weight Loss Plan is often misspelled, as in the title of this article: Volumematrix Weight Loss Plan.

The Volumetrics Diet is described in the book “The Volumetrics Eating Plan” by Dr. Barbara Rolls, Ph.D., a nutrition researcher at Penn State University who has been studying and researching obesity for over 20 years.

This weight loss plan is based on the idea that the volume of the food we eat plays a crucial role in our sense of satiety, and that feeling full while keeping the calorie intake under control can help us lose weight – without feeling that we are actually dieting. Hunger pangs and a feeling of deprivation are common reasons why dieters give up restrictive diets. The Volumetrics Weight Loss Plan aims at preventing just that, while providing healthy food choices that are filling and low in calories.

According to Dr. Rolls, we tend to eat the same amount of food each day, regardless of the total calories consumed. By eating about the same volume of food, and at the same time reducing calories, you will able to lose weight without experiencing hunger – says the author.

Energy density

The Volumetrics Diet is a low calorie, high volume, low fat diet. It is based on the concept of energy density (or calorie density), referring to the amount of calories in a serving of food. The theory is that foods with a high energy density do not make you feel full quickly, and tend to have a high fat content. The author also suggests that we tend to eat until we feel full, so eating foods that are less energy-dense can help us control our calorie intake and therefore our weight.

Let us compare, for example, a fresh, ripe apple to a serving of chips: we could easily eat several servings of chips before we feel even remotely full, but could we eat the same amount of apples? Probably not – and even if we did, our calorie and fat intake would still be moderate.

The Volumetrics weight loss plan suggests that you examine your food preferences and make healthy choices and low-calorie substitutions: choose high volume, low energy density foods instead of low volume, high energy density foods.

Feeling hungry

It is perfectly normal to feel hungry before each meal, but you should not get so hungry that you feel dizzy and lightheaded, or you will lose control. While eating, your hunger should subside. When finished, you should feel satisfied, but not overly full.

How can you tell if you are hungry, or maybe just thirsty? How can you determine how much you should eat? You might have lost touch with your natural body instincts, and that is why it may be hard for you to stick to a diet plan.

For two days this week, ask yourself before each meal, “Am I hungry?” As you eat, periodically pause and ask yourself, “Am I still hungry?”

Food choices

To follow the plan, simply focus on eating low-calorie, high-volume foods that contain a lot of water and/or fiber, since both increase the sense of satiety. The Volumetrics weight loss plan is largely based on foods that contain much water, such as many vegetables and fruits, which are 80% to 95% water. However, drinking water isn’t enough: you will not be thirsty anymore, but you will still feel hungry.

Some examples of high volume, low calorie, low fat foods are:

  • Fruit and vegetables
  • Whole grains
  • Beans
  • Low-fat milk and dairy products
  • Low-fat fish, skinless poultry, lean meats
  • Light soup

Avoid high-calorie, dense foods such as regular cheese, candy, cookies, nuts, soda, alcoholic beverages and so on.

In the Volumetrics Weight Loss Plan, no food is completely banned. You can enjoy calorie-dense foods – such as chocolate – once in a while, as a treat, as long as you stay within your caloric recommendations.


The Volumetrics weight loss plan is nutritionally sound, as it emphasizes a healthy, balanced diet of fruits, vegetables, whole grains with a reduced fat intake.

It is fairly easy to stick to this weight loss plan for an extended period of time, as it is not overly restrictive and allows you to adapt it your own personal eating preferences. This diet may also appeal to dieters who have difficulties feeling full on a standard diet or controlling their portion size.

If the caloric guidelines and food recommendations are followed correctly, the Volumetrics diet is both effective and nutritious, and will help you achieve a gradual weight loss. The author also recommends that you incorporate some exercise into your lifestyle, to aid you in long-term weight management.


Dr. Barbara Rolls, Ph.D., “The Volumetrics Eating Plan”

The Volumetrics Eating Plan official website, http://www.volumetricseatingplan.com


Beau Giannini
Beau Giannini