By: Paige Valentik, MPS, RD, LDN

Volumetrics: a lifestyle approach to healthy eating that emphasizes consuming foods with low energy density to manage weight and improve overall health. Have you heard of volumetrics before? It was developed by Barbara Rolls, a nutrition researcher at Penn State (WE ARE!), volumetrics focuses on filling up on foods that are high in volume but low in calories (think fruits and vegetables) while minimizing intake of high-calorie, low-volume foods (think sweets and fried foods).

If you’re one of the people that has ever asked me what the secret to weight loss is, I may not have used the term volumetrics specifically, but I most likely said something like this: eat when you’re hungry and stop when you’re pleasantly full. Unlike restrictive diets that limit food choices and/or portion sizes, volumetrics encourages individuals to eat until they feel satisfied. Doesn’t that sound like something that you can sustain for the long-term? By prioritizing foods that have a high water and fiber content, such as salads, soups, and whole fruits, volumetrics allows individuals to eat larger portions while consuming fewer calories, leading to weight loss without feelings of deprivation.

A key concept of volumetrics is the energy density of foods, which refers to the number of calories per gram of food. Low energy density foods, such as vegetables, fruits, and lean proteins, provide fewer calories per bite compared to high energy density foods like fried snacks and desserts. By choosing foods with a lower energy density, individuals can eat larger portions without exceeding their calorie intake. This promotes feelings of fullness and satisfaction while still achieving weight loss or weight maintenance goals.

One thing I personally love about volumetrics is that it encourages mindfulness and awareness of hunger and fullness cues, helping individuals develop a healthier relationship with food. Rather than relying on strict meal plans or calorie counting, volumetrics encourages intuitive eating, where individuals learn to listen to their bodies and eat in response to hunger and satiety signals. This approach promotes a more balanced and sustainable way of eating, free from guilt and anxiety often associated with common dieting methods.

One thing my husband probably loves about volumetrics is that it also emphasizes the importance of regular physical activity and stress management in achieving overall health and well-being. While nutrition plays a significant role in weight management (duh), incorporating regular exercise and stress-reducing activities can further support weight loss efforts and promote overall health. So, once again, there is no one secret answer to how to lose weight. It HAS to combine nutrition and exercise in a sustainable way.

There’s an awesome U.S. News article about volumetrics written in January 2024 that you can read here. There are 5 tabs under the title labeled Overview, Health & Nutrition, Recipes, Do’s & Don’ts and Expert Reviews. Check it out for more information, a sample day meal plan and specific recommendations on how to follow volumetrics.