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How to Lose Weight on the Volumetrics Eating Plan

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


  • : 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.
  • FACT: In the U.S. 66 percent of adults are overweight or obese.

You Will Need

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

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