To lose body fat, the physical quantity (volume) of food consumed matters less than the total calories ingested versus expended. Prioritizing foods with low caloric density but high volume allows you to remain satiated while maintaining the necessary caloric deficit.

noli's read

The creator’s approach, often referred to as 'volume eating' or volumetric dieting, is based on particularly solid scientific foundations. A benchmark meta-analysis published by Robinson et al. (2022) confirms that reducing the energy density of meals naturally decreases daily caloric intake by limiting dietary compensation. Furthermore, another 2016 meta-analysis shows a direct and significant link between the consumption of low-caloric density foods and weight loss in adults. A recent randomized controlled trial (RCT) from 2025 compared the volumetric approach to intermittent fasting, showing that both strategies lead to a similar and equal reduction in body fat while preserving muscle mass. This assimilation phenomenon is explained by the activation of stomach receptors sensitive to physical distension caused by the water and fiber in voluminous foods. Although the 2025 RCT notes that long-term adherence to this volumetric diet may be a challenge for some, the physical principle presented by the creator is fully validated by research.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009