There is one fundamental thing Volumetrics Eating Plan is based upon: people enjoy eating food and if they can choose between eating more and eating less, they’ll take more almost each time.
Contrary to diets that are based on deprivation, the Volumetrics diet plan doesn’t follow this natural preference. Its creator is a nutritionist Barbara Rolls, PhD, who claims that losing your weigth drastically won’t work in the long run. You’ll just stay hungry and you will soon get back to your old habits.
Rolls’ idea is to help people find types of foods that they can eat in big portions while still slimming down. So, she advises to focus on satiety, the feeling of fullness. She adds that because of the amount of food they eat people feel full -not because of the number of calories or the grams of fat, protein, or carbs. So, people should eat foods that aren’t full of calories. Rolls claims that in some cases, following Volumetrics eating plan you will be allowed to eat more not less than you do now, while still losing weight.
In 2000 Rolls, with co-author Robert A. Barnett, created this diet plan with The Volumetrics Weight-Control Plan. In 2005, Rolls made The Volumetrics Eating Plan, which restates the basics of the diet and gives further recipes.
Rolls has excellent qualifications. She is a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She has also written more than 200 research articles. Volumetrics is mostly based on her work done in the laboratory.
What are you allowed to eat if you are on the Volumetrics Diet?
Rolls doesn’t classify foods in terms of the good and the bad. However, she advises people to evaluate foods in relation to their energy density. This is a crucial concept to the whole Volumetrics Diet. Energy density denotes the number of calories found in a specified amount of food. Some foods, especially fats, have a high energy density. It is a different thing with water since its energy density is zero. If you eat foods with high energy density, you get calories fast. If you choose less energy dense foods, you can eat more and get fewer calories.
Very low-density foods include:
* Soup broths
* Non-starchy vegetables
* Nonfat milk
Very high-density foods include:
Volumetrics is based, in large extent, on foods that contain much water, such as many vegetables and fruits, which are 80% to 95% water. They fill you up without adding many calories. However, drinking water isn’t enough, Rolls says. You will not be thirsty anymore, however, you will still feel hungry.
Rolls’ books contain various recipes, including many for foods with a lot of water -like soups, stews, casseroles, and fruit-based desserts. The recipes also use a lot of tricks which low-fat diet veterans used: cutting the oil, butter, eggs, cream, and using skim milk, egg whites, yogurt, and applesauce instead.
Besides, Rolls proposes eating lots of foods with filling fiber, along with adequate portions of lean protein and some healthy fats from fish and other sources. Of course, it is still allowed to consume energy-dense foods like sweets, fats, and alcohol.You just have to cut down on them a little bit.
How Does the Volumetrics Diet Work?
The Volumetrics eating plan isn’t a kind of diet that will help you lose 10 pounds in a week. Instead, Rolls points out that your goal should be to lose 5% to 10% of your current body weight, losing a pound or two weekly.
Some of the elementary points of the Volumetrics diet are:
* Eating foods with low energy density. Rolls says that, for most people, counting calories is a tough job. Instead, she suggests you learn which types of foods contain more or less calories so that you can make more sensible choices. In order to help you, she provides a great number of recipes and meals for people who are trying to take between 1,600 or 2,000 calories daily. A recently published book, The Volumetrics Eating Plan, provides a complete three-week plan of eating.
* Increasing your physical activity. Start slowly, but you have to try to exercise for about 30-60 minutes on most days. It is advisable to practice any activity which suits you. In that sense, she suggests walking and also recommends using a pedometer.
* Keeping records of the foods you eat and the amount of physical activity you get. Rolls says that this is important if you want to acquire long-term results with the help of volumetrics eating plan. First, you record your food and exercise on an average week so you get a baseline. This will be good for you as you may find out where you need to make improvements. Also, Rolls suggests that you check your weight at least once a week and not more than once a day in order to continue with your progress.
* Finding out how to calculate energy density in foods so that you can eat and buy more wisely. At the end of the book there are loads of charts, which give you the energy density and calories of various foods by weight.
In general, the Volumetrics eating plan presents a well-researched approach to weight loss. It doesn’t guarantee anything in advance, and advises you to follow it gradually. However, some people would be tempted to quit it as they may find it hard to spend so many hours in the kitchen. But for people who want to lose weight slowly, paying attention to their health above all, the Volumetrics diet is certainly the best option.