Press Release: Embrace a Volumetrics Diet for Effective Weight Loss
EatingWell, with insights from dietitian Kelly Plowe, M.S., RD, emphasizes a game-changing approach to weight loss—the volumetrics diet, where choosing high-volume, low-calorie foods grants you the freedom to enjoy larger portions while still achieving your health goals. This diet ranks third in U.S. News and World Report’s 2025 evaluation of weight-loss diets.
“High-volume, low-calorie foods are crucial for weight loss as they enhance satisfaction with larger portions,” says Alexandria Hardy, RDN, LDN. Packed with water and fiber, these foods increase satiety without piling on calories.
Here are seven dietitian-approved volumetric staples:
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Cucumbers: At just 15 calories per cup, they’re perfect for snacking. Try slicing them with dips or using them in place of bread.
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Strawberries: With only 49 calories per cup, they’re a sweet treat loaded with health benefits, including reduced inflammation and improved insulin resistance.
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Air-Popped Popcorn: This snack is only 31 calories per cup and can be enhanced with herbs for a savory crunch.
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Mushrooms: Low in calories (15 calories per cup), they’re versatile and rich in B vitamins.
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Grapefruit: At 69 calories per cup, this citrus fruit is hydrating and fiber-rich, making it a favorite for weight loss.
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Leafy Greens: Dark leafy greens like spinach and kale are nutrient powerhouses, with kale providing 68% of the Daily Value of vitamin K at a mere 7 calories per cup.
- Broccoli: This fiber-rich vegetable contains only 31 calories per cup and boasts plant compounds linked to lower inflammation and cancer risk.
To balance your meals, consider pairing these foods with lean proteins or healthy fats. Embrace the volumetrics approach to enjoy satisfying, nutrient-dense meals that support weight loss without sacrificing quantity.
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