Sample Volumetrics Diet Meal Plan
In this diet, you are encouraged to have three meals, plus two snacks every day. It sounds a lot for a weight loss diet, but that is the whole point of the program, to make you feel full while eating fewer calories.
- Vegetable omelette with a side of whole-wheat toast
- Smoothie with skim milk, banana and berries
- Homemade soup with chickpeas and vegetables; garden salad as a side dish
- Low-fat cottage cheese with apples and cinnamon
- Baked cod with spiced vegetable couscous
Pros and Cons of the Volumetrics Diet
Now that you know what you should focus on eating in order to lose weight, according to the volumetrics diet, it is time to weigh in the pros and cons of it.
- Accessible and easy to shop – you do not need to go to a special vendor or local market to be able to buy ingredients and prepare your next meal that follows the volumetrics diet. Soups, casseroles, stews, fruit-based desserts will be the bulk of what you eat and you can get these in any supermarket.
- Flexible – if you enjoy cake, you can eat it, but know that it might force you to eat less calorie-dense food to keep your daily intake within your objective.
- Sustainable – as the volumetrics diet does not restrict any food, you can see it as a long-term lifestyle change, instead of just another diet before your wedding.
- It promotes exercises – unlike usual diets, this one tells you to do some form of exercise at least 30 minutes a day, which is doable and an added bonus to losing weight.
- Time-consuming – three meals and two snacks a day can take a while to cook, even if you do meal prep in advance. For those with limited free time on their schedule, this diet might be harder to follow.
- Healthy fats are reduced – nuts, seeds, oils. These are healthy fats, but are high in calorie and should be limited to rare occasional moments. Avocados, butter and whole eggs are also considered medium to high-calory foods, although they are incredibly rich in monounsaturated and polyunsaturated fats, which reduce chronic conditions like heart diseases.
- Only do it if you like soup, vegetables and fruits – if you do not enjoy any of these, then the volumetrics diet will be incredibly hard for you to follow, as it relies heavily on vegetables and legumes, which you could make soups, and fruits as snacks and dessert.
Volumetrics Diet Is Good If You Can Maintain It
Justin Romaire is not happy every time he hears the word “diet” as it usually implies a short-term solution to a long-term problem. According to him, the most difficult thing about following a diet is the aftermath.
“The problem is when people start to think about the concept of diet in a short time frame and not build the habits and things that they need, but rather that it’s just a means to an end for them losing weight. They have no game plan for after their diet.”
Is the volumetrics diet advisable then? Well, if you can stick to the plan, then yes. And eventually, you will not call it a diet any longer, but just your new eating habit.
“The volumetrics diet teaches people to pay more attention to calorie intake. It is like a learning curve for most people,” Justin concludes.