Full Volumetrics Diet Food List (Printable PDF)

Today we’re going to talk about a volumetrics diet food list selected by leading experts. The volumetrics diet is one of the best diets for healthy weight loss. This diet claims you will lose 2.20 lbs per week, in a healthy way.

Let’s Learn All About the Volumetrics Diet Food List

Volumetrics diet food list

All about the volumetrics diet food list

The theory of the diet is that people do not need to worry about the calories of the foods they eat, instead they eat the same amount of food each day. However, foods with the same amount and less density contain fewer calories. Vegetables and fruits are ideal for this. In this diet, which was developed to support weight loss in a balanced way, foods are divided into 4 groups;

The first group consists of low-density vegetables, fruits, skimmed milk and broth and soup. The second group are foods such as starchy fruits, vegetables, cereals, and low-fat meat. The third group, medium density, includes meat, cheese, pizza, french fries, salad dressing, bread, ice cream and cakes. The last group consists of high density crackers, chips, chocolate, cookies, butter, nuts and oil.

The diet is focused on the first and second groups, while attention is paid to the portions of those in the 3rd group, and the 4th group is consumed at the lowest level. The most important feature of the diet is that it focuses on foods containing water. Soup contains 85 to 90 percent water, fruits and vegetables 80 to 95 percent, yogurt 75 percent, and pasta 65 percent.

Volumetrics diet food list

Volumetrics diet food list – Does it help you lose weight?

So does it help you lose weight? The answer is yes! Studies have revealed that diets consuming low-density foods are effective for losing weight. The Volumetrics diet fits this rule very well. A study conducted in 2007 found that a diet following the Volumetrics diet plan lost about 13.23 lbs after 1 year.

This diet is also heart-healthy. Whole grains, vegetables and fruits protect the heart. Volumetrics also helps protect against diabetes, as being overweight is a risk factor of diabetes. It does not pose a health risk and can be recommended for adolescents and children.

Is This An Easy Diet to Follow?

Volumetrics diet food list

Volumetrics diet food list – How is the Volumetrics diet applied?

Since you can consume snacks during the day, you will not be tired and you will not feel hungry. If you follow the diet, you can also eat out and consume alcohol. However, start with a salad or soup. Alcohol is limited to 2 glasses a day for men and 1 glass for women. In the non-restrictive Volumetrics diet food list, you can stay healthy by choosing a low-fat cheese pasta instead of regular cheese pasta, for example.

30-minute walks are recommended on most days of the week. However, the main point of the diet consists of making a healthy eating plan. You can eat your pancakes with fruit instead of butter. So you eat more and get fewer calories. Likewise, consume pasta with vegetables instead of cheese and never eat junk food. In this diet, you need to create a point system for yourself. The system works as follows:

Point System

The sum of the points you get in each section below is equal to what you can spend during the day.

  • Gender

Male = 15 points
Female = 7 points

  • Age

18-20 years old = 5 points
21-35 age = 4 points
36-50 years = 3 points
51-65 age = 2 points
65 years and over = 1 point

  • Weight 

Decimals are based on points. For example, someone with 78 kilos gets 7 points, someone with 105 kilos gets 10 points.

  • Height

Below 1.60 centimeters 1 point
1.60 centimeters and above 2 points

  • Daily Activity

Almost all day sitting = 0 points
Both standing and sitting = 2 points
For those who are always standing = 4 points
Tiring and very active workers = 6 points

Volumetrics Diet Food List

Volumetrics diet food list

What foods does the volumetrics diet food list include?

1 slice of bread = 2
1 slice of toast bread = 1
1 teaspoon of peanut butter = 1
2 teaspoons of jam = 0.5
Milky desserts = 2
Chocolate pudding = 3
1 teaspoon of butter = 1
1 teaspoon of vegetable oil = 1
300 grams of trout = 6
1 tablespoon of tuna = 1
1 meatball = 6
120 grams skinless chicken wings = 2
Vegetables and fruits = 0
Coffee without milk = 0
1 portion of pasta = 2
1 egg = 2
1 cheeseburger = 6.5
1 hamburger = 5

Printable (PDF) Volumetrics Diet Food List

Foods Points
1 slice of bread 2
1 slice of toast bread 1
1 teaspoon of peanut butter 1
2 teaspoons of jam 0.5
Milky desserts 2
Chocolate pudding 3
1 teaspoon of butter 1
1 teaspoon of vegetable oil 1
300 grams of trout 6
1 tablespoon of tuna 1
1 meatball 6
120 grams skinless chicken wings 2
Vegetables and fruits 0
Coffee without milk 0
1 portion of pasta 2
1 egg 2
1 cheeseburger 6.5
1 hamburger 5

See Also:

1500 Calorie Meal Plan With Normal Food (7-Day Printable)