Health Insights

I used to believe that losing weight meant eating less — as in fewer bites, smaller portions, and constantly feeling hungry. I’d “be good” for a week, only to give in to cravings and undo all my hard work.

It wasn’t a lack of willpower — it was a lack of strategy.

Then I discovered volumetrics.

This way of eating flipped everything I thought I knew about dieting on its head. I learned that you can actually eat more food (in volume) and still lose weight — without feeling deprived or obsessed with every calorie. And the kicker? It works because it’s grounded in science, not gimmicks.

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What Is Volumetrics, Really?

Volumetrics is based on the concept of energy density — the number of calories per gram of food.

• Low-energy-dense foods: High in water, fiber, and nutrients but low in calories (think fruits, vegetables, broth-based soups).

• High-energy-dense foods: High in fat, sugar, and calories but low in volume (think chips, candy, cheese).

When you fill your plate with foods that have fewer calories per bite, you naturally eat more volume without overeating calories. That means a huge salad topped with grilled chicken can be more filling — and far fewer calories — than a small slice of pizza.

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The Shift That Changed Everything

Before volumetrics, I used to grab a sandwich and chips for lunch. The portion was “reasonable,” but I was starving two hours later.

Now? My lunch might be:

• A massive bowl of mixed greens

• Colorful vegetables like cucumbers, bell peppers, and cherry tomatoes

• Lean protein (grilled chicken or tuna)

• A light vinaigrette

• A side of fresh fruit

The portion is huge — it fills an entire dinner plate — but it keeps me full for hours. I’m not fighting hunger all afternoon, so I snack less and naturally eat fewer calories overall.

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Why It Works (And Why You’ll Feel Fuller)

Here’s why volumetrics is a game-changer:

1. Water Content
   Foods high in water (like watermelon, cucumbers, zucchini, soups) add volume without adding calories.

2. Fiber
   Fiber slows digestion, keeps blood sugar steady, and triggers satiety signals.

3. Visual Satisfaction
   Your brain sees a full plate and feels satisfied before you even take a bite.

4. Hunger Control
   When you fill up on low-calorie foods first, you naturally eat less of the high-calorie extras.

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What a Day of Eating Volumetrics Looks Like

Here’s a real snapshot of one of my days:

Breakfast:

• A huge veggie omelet (egg whites + one whole egg)

• A side of fresh berries

• A slice of whole-grain toast

Lunch:

• A giant salad with leafy greens, roasted vegetables, grilled chicken, and light dressing

• A side of melon slices

Snack:

• Air-popped popcorn (3 cups)

• A sparkling water

Dinner:

• Stir-fried mixed vegetables with tofu over cauliflower rice and a small portion of brown rice

• Broth-based miso soup

By volume, these meals are massive, but the calories stay in check — leaving me satisfied and still in a calorie deficit.

How Portions Master Makes It Easier

One of the hardest parts when starting volumetrics is figuring out if your portions are truly balanced. That’s where the Portions Master app became my secret weapon.

• The plate visualizer shows me exactly how much of my plate should be vegetables, protein, and carbs for each meal.

• I can snap a photo of my food, and the AI instantly estimates portion sizes and calorie density.

• The Cart-to-Recipe feature turns my grocery list into low-energy-dense meals automatically, so I’m never guessing.

It takes the math and guesswork out of volumetrics so I can just enjoy my food.

Tips for Success with Volumetrics

If you want to try this approach, here are my biggest takeaways:

1. Front-load veggies and fruit – Start meals with a big salad or fruit to curb hunger.

2. Swap high-calorie condiments – Go for herbs, spices, salsa, or light dressings instead of heavy sauces.

3. Use bigger plates — strategically – Fill them with low-calorie, high-volume foods first.

4. Stay hydrated – Sometimes thirst feels like hunger.

5. Track your portions at first – Even with volumetrics, it’s easy to go overboard on higher-calorie foods.

The Bottom Line

Volumetrics isn’t about restriction — it’s about abundance. It’s about looking at your plate and thinking, Wow, that’s a lot of food, and still knowing you’re working toward your goals.

By focusing on the energy density of my meals, I’ve been able to eat more, weigh less, and feel better without obsessing over every bite.

And with tools like Portions Master guiding my plate sizes and helping me make smart swaps, it’s easier than ever to stick with it.