A volumetrics diet is based on eating more high-water volume foods. Foods with more water fill you up naturally and can therefore help you lose weight as you naturally eat fewer calories.

This premise is sound, as it leads to people eating more nutrient-dense foods like fruits and vegetables without increasing calorie intake.

The bulk of the diet consists of low-calorie, high volume foods. Typically, these are foods that contain lots of water and fiber.

These kinds of foods have high satiety, meaning they keep you fuller for longer with fewer calories. Because of this, many studies find that eating more water and fiber help long-term weight loss.

.For example, there are studies show that fiber can automatically reduce a person's calorie intake, leading to weight loss . Fiber may also promote the release of satiety hormones that help regulate how full you are .

Drinking water too has been shown to help with weight loss. For example, one study of middle-aged, overweight and obese people lose 44% more weight than the control when they drank water before a meal .

Other studies have also found that drinking water can help boost your metabolism. One found a boost of 30% within 60-90 minutes of drinking water .

Generally, the types of foods you should eat more of are as follows:

Fresh fruits
Fresh or frozen vegetables
Beans and legumes
Whole grains
Fiber-rich cereals
Low-fat fish
Poultry
Lean meats
Minimal added sugars
Water (rather than sugary drinks

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