The Volumetrics Diet: Foods You Can and Can't Eat While on the Diet
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APPROVED FOODS TO EAT ON THE VOLUMETRICS DIET
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CATEGORY 1 (Extremely low-calorie density)
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FRUITS
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Apples
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Bananas
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Coconuts
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Oranges
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Pears
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Strawberries
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Raspberries
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Tropical fruits
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VEGETABLES (non-starchy)
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Asparagus
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Bell Peppers
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Broccoli
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Brussels Sprouts
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Cabbage
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Cauliflower
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Celery
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Chile Peppers
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Collard Greens
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Cucumber
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Eggplant
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Green Beans
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Kale
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Leeks
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Mushrooms
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Okra
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Olives (actually a fruit)
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Spinach
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Sprouts
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Shallot
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Snow Peas
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Squash
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Tomato
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Zucchini
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SOUPS (broth-based)
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Chicken noodle
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Lentil
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Minestrone
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Vegetable soups
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NON-FAT DAIRY
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Almond milk
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Cheese (low-fat)
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Coconut milk
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Low-fat cottage cheese
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Low-fat dairy
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Non-fat yogurt
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Skim milk
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Soy milk
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BEVERAGES
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Black coffee
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Unsweetened tea
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Water
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CATEGORY 2 (Low energy density foods)
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WHOLE GRAINS
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Couscous
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Oatmeal
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Quinoa
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Rice
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Tortillas (whole-grain)
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Whole-grain breads
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Whole-grain pastas
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BEANS
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Chickpeas
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Black beans
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Lentils
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Kidney beans
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Yellow split pea
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White beans
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LEAN PROTEINS
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Lean beef or pork
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Skinless chicken
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Turkey
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Whitefish
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CATEGORY 3 (Medium calorie density, eat in moderation)
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MEATS
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Chicken
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Turkey
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Beef
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Pork
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Seafood
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Veal
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REFINED CARBS
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Bread (white)
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Crackers
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White pastas
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White rice
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DAIRY (full fat)
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Cheeses
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Creamers
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Greek yogurt
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Ice cream
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Whole milk
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Yogurt
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CATEGORY 4 ((High-calorie density, eaten sparingly)
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NUTS AND SEEDS
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Almonds
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Capers
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Cashews
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Hazelnut
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Peanuts
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Pistachios
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Pine nuts
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Sesame seeds
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Sunflower seeds
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Walnuts
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OILS
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Butter
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Lard
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Margarine
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Olive oil
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Vegetable oil
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PROCESSED FOODS
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Cakes
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Candy
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Cookies
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Chips
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Pretzels
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Fast foods
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Sugary cocktails and drinks
