To optimize fat loss, prioritize foods that are voluminous but low in calories (low energy density) rather than drastically reducing your portion sizes, while still including your favorite foods.

noli's read

This approach, often called volumetric eating, rests on particularly solid scientific foundations. A 2023 meta-analysis encompassing 38 randomized controlled trials shows that prioritizing foods with low energy density naturally decreases energy intake by approximately 302 kcal per day in adults. Another meta-analysis from 2022 also indicates that this reduction occurs without the body attempting to compensate by eating more at subsequent meals. Furthermore, a 12-week randomized clinical trial published in 2025 confirms that a volumetric diet achieves fat mass reductions comparable to intermittent fasting. A slight nuance remains regarding long-term adherence, as this trial noted that it can be somewhat more difficult to maintain due to the necessary meal planning. Finally, a transition that is too rapid toward very large volumes of foods rich in water and fiber can sometimes occasionally disrupt digestive comfort.

the sources

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