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7 Dietitian-Recommended High-Volume Foods for Effective Weight Loss

Press Release: Eat More, Weigh Less: The Volumetrics Diet Explained

New Guidelines from Nutrition Experts Highlight High-Volume, Low-Calorie Foods for Weight Loss

In a fresh approach to weight loss, the "volumetrics" diet encourages individuals to consume larger portions of low-calorie, nutrient-dense foods, allowing for increased food intake while staying within calorie limits. Reviewed by Dietitian Kelly Plowe, this diet ranks third on U.S. News and World Report’s 2025 list of best weight-loss diets.

Dietitian Alexandria Hardy emphasizes the benefits of high-volume foods, noting that they are often high in water and fiber. "These foods signal satisfaction visually, making it easier to adhere to weight-loss goals," she states. Here are some top picks supported by experts:

  1. Cucumbers (15 calories per cup) are refreshing snacks. Enjoy them with hummus or use them as a bread substitute.

  2. Strawberries (49 calories per cup) are hydrating and nutrient-rich, beneficial for inflammation and cholesterol levels.

  3. Air-Popped Popcorn (31 calories per cup) is a satisfying snack packed with fiber; flavor it with olive oil and herbs.

  4. Mushrooms (15 calories per cup) are versatile and rich in vitamins, lending themselves to various recipes.

  5. Grapefruit (69 calories per cup) is a classic weight-loss fruit when paired with protein like cottage cheese.

  6. Leafy Greens (as low as 7 calories per cup) are nutrient powerhouses that enhance meals with little calorie cost.

  7. Broccoli (31 calories per cup) is not only low-calorie but also packed with fiber and cancer-fighting compounds.

Dietitian Mandy Enright warns that while these options are filling, they can be low in protein. It’s essential to balance meals with protein sources, ensuring a nutritious and satisfying diet. Embracing these principles may help you enjoy meals while successfully achieving your weight-loss goals.

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