Diet Discovery

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

To complete this How-To you will need:

Foods with low energy density
A journal
Daily physical activity
A copy of _The Volumetrics Eating Plan_

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.

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