Comparing volume eating and keto: What’s best for weight loss?

Deciding on the right diet for weight loss can feel overwhelming with all the options out there. Two popular choices that often come up in discussions are volume eating and the ketogenic (keto) diet.

While both have their enthusiasts and success stories, they’re fundamentally different in approach and execution.

This blog aims to offer a clear, side-by-side comparison of these diets to help you determine which might be the best fit for your weight loss goals.

Understanding these diets’ core concepts and their potential effects on your body is crucial in making an informed decision.

Whether you’re looking to revamp your eating habits or fine-tune an existing regime, getting to grips with these popular diets is a great starting point.

What is volume eating?

Volume eating is a unique approach to dieting that focuses on consuming large portions of low-calorie foods.

This method is particularly appealing to those who want to lose weight without feeling restricted or hungry. Here’s a comprehensive look at what volume eating is all about.

Understanding volume eating

Volume eating is a straightforward and effective approach to weight loss that emphasizes eating larger quantities of low-calorie foods [1]. Here’s what you need to know:

  • Focus on low-calorie foods: This diet is all about filling your plate with foods that are low in calories but high in volume. Think leafy greens, cucumbers, and broccoli. These foods allow you to eat more while consuming fewer calories.
  • Feel full, eat less: The idea is to feel satisfied without overeating. High-volume, low-calorie foods take up more space in your stomach, making you feel full and reducing the likelihood of snacking on high-calorie foods.
  • Nutrition is key: While it’s about eating more, it’s also crucial to focus on nutritional value. In order to get essential nutrients while maintaining a low calorie intake, it is recommended to incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your diet.
  • Hydration matters: Drinking plenty of water is an integral part of volume eating. It helps maintain fullness and aids digestion.
hydration matters

Foods to focus on

When you’re embracing volume eating, choosing the right foods is crucial. These foods are not only low in calories but also high in nutrients and, importantly, satisfying. Here’s a list of foods to focus on:

  • Vegetables: Your best friends in volume eating. Go for leafy greens like spinach, kale, and lettuce. Bell peppers, broccoli, cauliflower, and zucchini are also great choices. They are filling, low in calories, and packed with nutrients.
  • Fruits: Opt for fruits that are high in water content. Watermelon, strawberries, oranges, and apples are excellent picks. They offer natural sweetness, essential vitamins, and help keep you full.
  • Whole grains: Include grains like quinoa, brown rice, and oats. They are more filling and have higher fiber content than their processed counterparts, which helps in keeping you satiated.
  • Lean proteins: Foods like chicken breast, turkey, fish, tofu, and legumes are not only low in fat but also crucial for muscle maintenance and overall health.
  • Soups and broths: Broth-based soups are a great way to start a meal. They help you feel full [2], ensuring you eat less of higher-calorie foods later.

Benefits beyond weight loss

Volume eating, while primarily aimed at weight loss, brings a host of other benefits that contribute to overall health and well-being. Here are some key advantages:

  • Improved nutrient intake: This approach naturally steers you towards nutrient-dense foods like fruits, vegetables, and lean proteins. You’re not just cutting calories but also enriching your diet with essential vitamins, minerals, and fiber.
  • Enhanced digestive health: High intake of fruits and vegetables, especially those rich in fiber, can improve your digestive system function. This can lead to better gut health and potentially alleviate issues like constipation.
  • Stable blood sugar levels: By focusing on whole foods and complex carbs, volume eating can help maintain more stable blood sugar levels. This is particularly beneficial for those with diabetes or at risk of developing it.
  • Long-term sustainability: Unlike restrictive diets, volume eating is more about making healthier food choices rather than cutting out food groups, which can lead to a more sustainable lifestyle change.

Volume eating is a refreshing approach to dieting that emphasizes abundance rather than restriction. It allows for a wide variety of food choices and encourages a healthy, balanced diet.

This method can be a sustainable way to lose weight and maintain a healthy lifestyle as long as you focus on nutrient balance and portion control.

What is basically a keto diet?

The ketogenic, or keto diet has gained immense popularity in the world of health and wellness, especially among those looking to lose weight.

So, what exactly is this diet, and what makes it stand out? Let’s break it down in a way that’s easy to understand and relatable.

The basics of the keto diet

The keto diet, a buzzword in the world of nutrition, revolves around a simple principle: high fat, low carb [3].

This diet shifts your body’s energy source from carbs to fats, leading to weight loss and other health benefits. 

A typical keto diet consists of about 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

This ratio is critical to entering and maintaining ketosis, the metabolic state where your body burns fat for energy instead of carbs.

The diet heavily relies on fats and oils (like olive and coconut oil), fatty meats, fish, cheese, nuts, and low-carb veggies (think leafy greens, broccoli, cauliflower). It’s all about finding nutritious, high-fat foods you enjoy.

Wave goodbye to bread, pasta, sugar, and high-carb fruits. The goal is to keep carb intake low to stay in ketosis. When your body runs low on carbs, it turns to stored fat, breaking it down into ketones for energy.

Each body reacts differently. It’s crucial to listen to your body and adjust as needed, ensuring you get enough nutrients while sticking to the keto guidelines.

What to eat on a keto diet

Navigating the keto diet means knowing exactly what to eat to maintain ketosis, the state where your body efficiently burns fat for energy. Here’s a straightforward guide to Keto-friendly foods:

  • Fatty proteins: Think of meats like steak, ground beef, and pork. Salmon and mackerel are excellent options to consider. They’re not just protein-rich; they also provide healthy fats.
  • Eggs and dairy: Eggs are a keto staple. Full-fat dairy, like cheese, butter, and heavy cream, also fits well within the diet’s guidelines [4].
  • Healthy fats and oils: Olive oil, coconut oil, and avocado oil are great for cooking and dressing. Don’t forget avocados themselves – a source of natural, healthy fats.
  • Low-carb vegetables: Green leafy vegetables like spinach and kale, along with broccoli, cauliflower, and zucchini, should be your go-to. They offer essential nutrients without the carbs.
  • Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are great for snacking or adding crunch to salads.
  • Berries: Most fruits are high in carbs; berries like strawberries, raspberries, and blueberries can be enjoyed in moderation.

Benefits beyond weight loss

The keto diet, while primarily known for its weight loss benefits, offers a host of other health advantages that are worth considering [5]. Here’s a look at some of these additional benefits:

Improved brain function

Many people on keto report enhanced mental clarity and focus. This is possibly due to ketones being a more efficient fuel source for the brain than glucose.

Stable blood sugar levels

By drastically reducing carb intake, the keto diet helps stabilize blood sugar levels, which is particularly beneficial for individuals with Type 2 diabetes or those at risk of developing it.

Increased energy levels

After the initial adaptation phase, many find that the keto diet leads to a more consistent energy level throughout the day, without the spikes and crashes associated with high-carb diets.

Better heart health

When followed correctly, the keto diet can lead to improved cholesterol levels and reduced risk factors for heart disease, thanks to the high intake of healthy fats.

Reduced inflammation

The diet’s anti-inflammatory properties can be a relief for those with chronic inflammation issues, potentially alleviating symptoms of certain autoimmune diseases.

Appetite control

High-fat diets are known for their satiating effect, which helps in reducing overall calorie intake and snacking, making diet management easier.

The keto diet is more than just a weight-loss trend; it’s a lifestyle change that involves a significant shift in your eating habits.

By understanding the basics, benefits, and challenges, you can make an informed decision about whether this diet is right for you. 

Comparing volume eating and keto: What's best for weight loss?

Bottom line: Volume eating vs. Keto

To provide a comprehensive comparative analysis of the keto and volume eating diets, it’s essential to explore and expound upon various aspects of each diet. 

Effectiveness for weight loss

  • Volume eating: This diet promotes a gradual and steady weight loss by reducing overall calorie intake while maintaining satiety. It’s less restrictive, which can make it easier to follow long-term.
  • Keto diet: Keto is often associated with rapid weight loss, primarily due to initial water loss and the body’s efficient fat-burning in ketosis [6]. However, the restrictive nature of the diet can make it challenging for some to adhere to in the long term.

Sustainability and lifestyle impact

  • Volume eating: This approach is generally more sustainable since it encourages a balanced intake of various food groups, which can be easier to integrate into different lifestyles.
  • Keto diet: The Keto diet can be restrictive and might require significant dietary changes, which can be challenging to maintain over long periods. 

Overall health impact

  • Volume eating: By focusing on high-fiber, nutrient-rich foods, volume eating can improve digestive health, provide a variety of essential nutrients, and promote overall well-being [7]. It’s a diet that aligns closely with general dietary guidelines for health.
  • Keto diet: Beyond weight loss, the Keto diet has been linked to improved blood sugar control and may benefit certain neurological conditions. However, concerns exist regarding its long-term effects on heart health due to high saturated fat intake.

Closing thoughts

Both the keto and volume eating diets offer unique pathways to weight loss, each with its own set of benefits and challenges. The choice between them depends on your personal health goals, dietary preferences, and lifestyle.

The journey to better health is not just about losing weight; it’s about finding a sustainable way of eating that nourishes your body, suits your lifestyle, and makes you feel your best.


Is keto the most effective weight loss diet?

The effectiveness of the Keto diet varies by individual; while it can lead to rapid weight loss for some, others may find different diets more sustainable and effective in the long term.

Is volume eating good for weight loss?

Yes, volume eating can be effective for weight loss as it allows you to eat larger portions of low-calorie foods, helping you feel full while maintaining a calorie deficit.

What diet works better than keto?

The effectiveness of diets, including Keto, depends on individual factors such as lifestyle, food preferences, and metabolic health; no one diet is universally “better,” as it varies from person to person.


Photograph: colnihko/Envato
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