Full Volumetrics Diet Food List (Printable PDF)

Today we’re going to talk about a volumetric 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 healthily.

Let’s Learn 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, broth and soup. The second group is 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.

The soup contains 85 to 90 percent water, fruits and vegetables 80 to 95 percent, yogurt 75 percent, and pasta 65 percent.

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 for diabetes.

It is not a health risk and can be recommended for adolescents and children.

Is This An Easy Diet to Follow?

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 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.


Male = 15 points

Female = 7 points


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


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


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

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

1 slice of bread2
1 slice of toast bread1
1 teaspoon of peanut butter1
2 teaspoons of jam0.5
Milky desserts2
Chocolate pudding3
1 teaspoon of butter1
1 teaspoon of vegetable oil1
300 grams of trout6
1 tablespoon of tuna1
1 meatball6
120 grams skinless chicken wings2
Vegetables and fruits0
Coffee without milk0
1 portion of pasta2
1 egg2
1 cheeseburger6.5
1 hamburger5

See Also:

1500 Calorie Meal Plan With Normal Food

BRAT Diet Recipes

Optavia Diet Food List

Vertical Diet Meal Plan with Food List

Pancreatitis Diet Food List (Printable)

Anti Inflammatory Diet Food List PDF