Volumetrics Diet

Are there health risks?
No indications of serious risks or side effects have surfaced. And there are no specific age restrictions: Volumetrics is safe for children and teens, too.

Does it have cardiovascular benefits?
Yes. Volumetrics reflects the medical community’s widely accepted definition of a heart-healthy diet. An eating pattern heavy on fruits, veggies and whole grains but light on saturated fat and salt is considered the best way to keep cholesterol and blood pressure in check and heart disease at bay.

In the Obesity Review study mentioned in the above weight loss section, the 200 participants following a low-density diet all showed significant drops in blood pressure (high blood pressure increases the risk of heart disease). Average blood pressure decreased from an already-normal 116/77 millimeters of mercury to 111/73 millimeters of mercury six months later, where it stayed for the duration of the yearlong study.

Can it prevent or control diabetes?
Being overweight is one of the biggest risk factors for Type 2 diabetes. If Volumetrics helps you lose weight and keep it off, you’ll almost certainly tilt the odds in your favor. Most experts consider an eating pattern like what Volumetrics promotes to be the gold standard of diabetes prevention – it emphasizes the right foods and discourages the wrong ones. And because there are no rigid meal plans or prepackaged meals, you can ensure that what you’re eating doesn’t go against your doctor’s advice.

A study published in 2007 in Diabetes Care found that adults following an eating plan resembling Volumetrics had significantly lower fasting insulin levels than those whose diets emphasized high-energy-dense food. Low-density diets, the authors wrote, help prevent insulin resistance – a frequent precursor to Type 2 diabetes – in which the body doesn’t respond as it should to the hormone.

Does the diet allow for restrictions and preferences?
Anyone can follow Volumetrics – choose your preference for more information.

Supplement recommended? No.

Vegetarian or Vegan: The bulk of what you’ll be eating – fruits, vegetables and whole grains – are staples of both vegetarian and vegan diets. See all plant-based diets »

Gluten-Free: People who can’t tolerate gluten, a protein found in wheat, barley and rye, can easily adapt Volumetrics to fit their needs. See all gluten-free diets »

Low-Salt: It’s up to you to make sure your choices are low-sodium, but such a heavy emphasis on fruits and veggies (stick with fresh or sodium-free frozen) should make your job easier. It’ll also help that you’re eating meat and dairy – often high-sodium culprits – in moderation. See all low-salt diets »

Kosher: Yes, you have the freedom to use only kosher ingredients. See all kosher diets »

Halal: Yes, but it’s up to you to ensure your food conforms. See all halal diets »

Here’s a breakdown of the nutritional content of a day of Volumetrics meals, alongside recommendations from the federal government’s 2015 Dietary Guidelines for Americans.

Because this diet is highly individualized, these figures are approximations. Your actual intake will vary.

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