Reduce Body Fat Percentage with the Volume Diet | Hardworkout Magazine

Key takeaways

- The volumetric diet is built on assembling meals that give a large amount of food without a high calorie content, using vegetables, potatoes, legumes and lean protein sources.

- Fibre- and water-rich foods take longer to break down and fill the stomach, which makes a moderate calorie deficit easier to maintain day to day.

- The meal plan in this article consists of four meals a day totalling 2100–2200 calories, with the sample days adding up to 2120 and 2177 calories.

- Calorie needs are estimated by calculating basal metabolic rate with the Mifflin formula and multiplying it by an activity factor (PAL) ranging from 1.2 for bedridden people to 2.0–2.4 for physically demanding work.

- Carbohydrates and protein supply 4 calories per gram, while fat supplies 9 calories per gram.

The volumetric diet is perfect for those who want to reduce body fat percentage without eating small portions or going hungry. It’s about choosing foods that provide a lot of volume and few calories, so you actually feel full. This makes it much easier to maintain a stable deficit in your daily life.

In this plan, you will receive a practical and nutritious weekly menu that is well-suited for those who train.

This is why this plan works when the goal is a lower body fat percentage

Why does a high-volume diet work when the goal is a lower body fat percentage?

The volumetric diet is about choosing foods that provide a lot of satiety without high calorie content.

The meal plan is built around vegetables, potatoes, legumes, and lean protein sources.

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Having the same breakfast and lunch every day makes the plan easy to follow in a busy everyday life.

Varied dinners provide good flavors without unnecessarily increasing energy intake.

The snacks contribute protein, healthy fats, and extra nutrients between main meals.

The weekly menu provides structure and predictability without feeling monotonous.

The plan is well-suited for those who want to reduce body fat percentage without going hungry.

The meals are put together with consideration for both training and recovery.

What is the volumetric diet?

The volumetric diet is based on a simple principle: you assemble meals that provide a large amount of food without the calorie content being high.

Instead of small portions of energy-dense foods, meals are filled with ingredients that take up more space in the stomach – such as vegetables, potatoes, fruits, berries, and lean protein sources.

This significantly increases satiety because both fiber and water-rich foods cause the body to take longer to digest the meal.

When you fill up on foods that do not add too much energy, it becomes much easier to maintain a moderate calorie deficit in everyday life.

At the same time, you will feel full and have enough energy and surplus for training and other activities, while the body fat percentage decreases.

Why do fibre- and water-rich foods keep you fuller for longer?

Foods that contain a lot of fiber and water provide greater satiety because they fill the stomach well and take longer to break down.

Lean protein sources also play a role because protein helps to suppress appetite and provides a more stable feeling of fullness after meals.

This is why potatoes, vegetables, and fruits fit so well into the volumetric diet – they provide a lot of food for few calories and make it easier to stay full between meals.

The result is that you eat less overall, without feeling that the portions are small and unsatisfying.


What you should eat the most of

Vegetables in large amounts

Which foods should you eat most of on a volumetric diet?

Vegetables provide the most volume for the fewest calories. Fill half your plate with different types to increase satiety without increasing energy intake.

Potatoes, root vegetables, and whole grains

These provide good, filling meals that keep you full longer. They provide the carbohydrates you need for training and contribute to stable blood sugar levels.

Lean protein sources

Chicken, turkey, white fish, eggs, cottage cheese, and skyr are ingredients with high protein content and low calorie content. Perfect when you want to feel full and support your training at the same time.

Fruits and berries

Fruits and berries are an easy choice when you want something sweet that also provides some volume and fiber. They work well as snacks or as part of larger meals.

Foods that provide a lot of volume per calorie

Soups, stews, and large salads make it easy to create meals that satisfy without being heavy. Here you can adjust the portion according to your needs without overeating.

Calorie-free or low-calorie drinks

Water, sugar-free soda, sparkling water, coffee, and tea without sugar provide fluids without unnecessary calories. This makes it easier to keep track of total intake.

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Foods you should limit

Oils in large amounts

Which foods should you limit?

Oil provides a lot of energy in a small quantity. Use it as a flavoring, but do not let it dominate cooking if the goal is a calorie deficit.

Snacks, sweets, and other energy-dense foods

These provide little satiety and can make it difficult to keep track of intake. It is not necessary to cut everything out, but the amount should be moderate.

Large amounts of cheese and cream-based sauces

Cheese and cream quickly increase calorie content. Use smaller amounts and instead more vegetables or potatoes for better volume in the meal.

Energy-rich dressings and baked goods

Such foods contribute a lot of energy without being particularly filling. When you keep them to a minimum, it becomes easier to achieve the goal of a lower body fat percentage.

Nutritional benefits of the volumetric diet

- You get larger meals that satisfy well while keeping energy intake low.

- Energy remains steady throughout the day, making it easier to maintain intensity during training.