There are many different diet strategies out there, and people will have varying amounts of success with each strategy. Volumetric dieting is my favorite and works best for me because I don’t like to be hungry. I’m also not very pleasant to be around when I’m hungry (Trust me.. he is NOT. Think the angry hulk… or a sassy gorilla). Volumetric dieting involves eating foods that are high volume per calorie. It basically means you can eat a bunch of food as long as it is under your calorie goals. When you eat a high volume of food you will feel fuller, but since it is low calorie you don’t have to feel guilty!
It is also very easy for me to adjust my diet using volumetric dieting by trading out higher calorie foods with lower calorie foods, while maintaining the same food volume. I love hash browns and have them almost every day when I’m not cutting hard. When it’s time to kick it up a notch I switch out my hash browns for mixed vegetables. They are about the same volume, but my calorie consumption goes from 350 from hash browns to around 100 for vegetables. This way I don’t feel any less full, while reducing my calories. I use this general strategy for any higher carb foods in my diet.
The site below shows how different foods can make you feel more full than others
Another benefit of volumetric dieting is that it normally leads to higher micronutrient intake. Micronutrients are different vitamins and minerals that you need in your diet in small amounts. Typically you get more micronutrients when using this diet strategy because vegetables are usually used to replace less nutritious carbs. It is especially important to make sure you get plenty of micronutrients when dieting. When you diet and have a reduced food intake it is harder to get adequate amounts of micronutrients.
When I was in high school and wrestling I had to lose weight to make my weight class. I didn’t possess the knowledge that I have now, and I thought that as long as I was eating fewer calories I would get the same result. I decided to just eat junk food and a lot of food that was not very nutritious. This caused me to get anemia from not getting enough iron in my diet.
Since then I have been more focused on getting enough micronutrients in my food. I always feel better and recover more quickly from the gym when I reach my micronutrient needs and eat healthy foods.
Stay consistent out there,