Low and high caloric density foods
What to eat to lose weight on the Volumetrics diet
25 best foods: Foods with very low caloric density (0 to .6 calories per gram) in descending order, lowest first:
1. chicken broth (fat-free)
2. gelatin (fruit-flavored sugar free)
3. cucumber
4. celery
5. lettuce
6. tomato
7. asparagus
8. mushrooms
9. broccoli
10. strawberries
11. vegetarian vegetable soup
12. grapefruit
13. fennel
14. watermelon
15. green beans
16. cantaloupe
17. milk (non-fat)
18. chicken rice and vegetable soup
19. winter squash
20. carrots
21. peach
22. applesauce (unsweetened)
23. Italian dressing (fat-free)
24. orange
25. raspberries
25 worst foods: Foods with high caloric density (4 to 9 calories per gram) in descending order, least to most:
1. potato chips (baked)
2. onion rings (battered and fried)
3. white frosting
4. croissant
5. pie crust
6. plain doughnut
7. graham crackers
8. granola bar
9. caramel popcorn
10. parmesan cheese
11. chocolate chip cookies (homemade)
12. creme-filled chocolate sandwich cookies
13. cheese crackers
14. bacon
15. tortilla chips
16. peanut butter (reduced fat)
17. potato or corn chips
18. milk chocolate bar
19. roasted peanuts
20. ranch dressing (full fat)
21. creamy peanut butter
22. pecans
23. mayonnaise (regular)
24. butter
25. margarine (stick)
How to calculate caloric density
To calculate a food's caloric density, read the label and then divide the number of calories in a serving by its weight in grams. Best are foods with the same or fewer calories than grams. If a food has 100 calories and weighs 200 grams, its caloric density is only 0.5. Foods with a caloric density of 1 or less are preferred.
