Volume eating is a popular weight loss trend. A person eats large amounts of bulky, low-calorie foods to feel fuller and avoid hunger. The theory is that by being physically full from eating foods filled with water, fiber or air, a person will be less hungry.
Volume eating is sometimes called the Volumetrics Diet. Foods like red and fatty meats, nuts, oils and ultra-processed snacks are not included in the diet. Popcorn and plain rice cakes are ideal snacks while the main diet is based on fruits and vegetables, along with broths, legumes, lean proteins, low-fat dairy and whole grains.
Dietitian Karen Chong said some people are very successful while following the diet. “This is because the diet features whole grains, beans, legumes, fruits and vegetables, which are all high in fiber, so you don’t have to eat much to feel satisfied. This may help reduce hunger and food cravings. Overall, you’re taking in fewer calories without feeling like you’re depriving yourself.”
As volume eating is a style of eating rather than a strict diet, it can be much easier to follow for some people. “I like to eat a lot of food,” said registered dietitian Beth Czerwony. “I don’t like to feel deprived or hungry. I want to be full, and I also want to be satisfied. With volume eating, you hit all of these.”
But volume eating can be potentially dangerous when done incorrectly. The body needs many different nutrients. When a person starts to focus on eating foods based on their fiber content and what they lack, rather than what they contain, they may miss essential components like protein and carbs.
“Both of these are essential for long-term health, but, as long as you make sure your diet is balanced and includes all the food groups in the right proportions, you shouldn’t experience any nutritional deficiencies,” said dietitian Catherine Hermant.
Ms. Chong pointed out that a lack of healthy fats from sources like nuts, fish, olive oil or avocado could be a problem. And both women said it might not be a good fit for someone who has struggled with disordered eating in the past.
Like fibermaxxing, this diet can cause an upset stomach if a person is unused to the high levels of fiber it recommends. And, the diet could possibly backfire. A person following the diet eats a lot of low-calorie food to feel full. That can stretch the stomach and make it harder for a person to feel satisfied when they stop following the diet.
