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You have seen at least one photo comparing calories to volume in two different foods. You know these – a huge pile of broccoli next to a tiny biscuit The underlying message is that you can get more for your money with the broccoli. Use this principle to create a diet plan for weight loss, and you have the Volumetrics diet. The premise is that eating large amounts of low calorie foods (eg broccoli) and smaller portions of high calorie foods (eg cookies) will make you feel full while consuming less calories. (See also: This diet and exercise plan will help you achieve your goal weight in 80 days ̵
What is Volumetric Diet?
Volumetrics is a diet plan developed by dr. Barbara Rolls was created. She has published three guides, The Vol. Umetrics Weight Control Plan (2005), The Volumetrics Eating Plan (2007) and The Ultimate Volumetric Diet (2013), each explaining the reasons for the diet with tips on eating lists and recipes. The golden rule of the Volumetrics diet is that you should eat larger portions of low calorie foods such as vegetables and fruits, and hold back when it comes to high calorie foods like dairy and meat. In The Ultimate Volumetrics Diet Rolls uses water as a "magic ingredient" to lower the calorie density of a meal. This means: Adding water to a meal adds density (or volume) without calories, so soups and smoothies and foods that contain lots of water (think of cucumbers and watermelons) are encouraged.
What rules apply to volumetry? Diet?
Rolls recommends eating low-calorie fruit and vegetables with each meal, eating a lot of salads and broth soups, and limiting snacks, desserts and other high-fat foods. In 19459004 The Ultimate Volumetrics Diet she divides food into four categories according to calorie density. Category 1 includes low-calorie foods, such as fruits and non-starchy vegetables, which you say you can eat freely. Category 2 includes whole grains, lean proteins and low-fat dairy products and should be consumed in "reasonable portions". Category 3 includes bread and greasier meat and dairy products that should be consumed in smaller portions. The foods with the highest calorie density in category 4 should be the most limited: desserts, roasted nuts and fatty meat. In addition, the book suggests eating protein throughout the day and including whole grains.
The idea of giving priority to low-calorie foods is certainly not limited to the Volumetrics diet. WW (formerly Weight Watchers) also uses a scoring system where lower calorie dense foods cost less "points". Noom, a weight loss app that targets millennials, also divides food into green, yellow, and red categories from lowest to highest calorie density. The Kroger OptUP app takes calorie density as well as saturated fats, sugars and sodium into account to rate grocery retailers from 1 to 100. (Associated: The Best Free Weight Loss Apps)
What are the pros and cons of the Volumetrics diet?
One big benefit of the Volumetrics diet is that the foods you can eat in abundance with the Volumetrics diet are also among the healthiest. "Focusing on fruits and vegetables means you get the vitamins, minerals, and phytochemicals that your body and mind need," says Samantha Cassetty, RD (Low-calorie products are high in fiber – the most important nutrient in your diet.) And the volumetrics Diet can be an effective way to promote weight loss without feeling hungry, says Cassetty.
On the other hand, it also encourages you to save high-calorie foods that are good for you. "Limiting healthy fats is not ideal," she says. "Foods such as nuts, nut butters and avocados are not low in energy density (calories), but they keep the meals delicious and satisfying, and from my experience I find that balanced meals containing healthy fats help people stay longer So, you're just going to get fed up with fruits, vegetables and broth soups. "In addition, healthy fats contain compounds that help reduce inflammation that can help with weight loss, she says. A recent study of nearly half a million people found that diets of any kind restricting whole food groups (in this case healthy fats) can actually lead to a shorter lifespan.
In addition, The Ultimate Volumetrics Diet highlights the principle of calories in calories that many nutrition experts regard as simply simplifying the way our metabolism works. As a result, foods such as non-fat ranch dressing, which has often added sugar, fall under category 2, while more nutritious avocado and eggs are listed in category 3 and olive oil in category 4. Seems weird that a healthy, mediterranean food would be on the diet foods like olive oil "limited" category 4 scale, right? Experts agree: even when it comes to losing weight, focusing on food quality can be effective, rather than counting calories.
What's an example of a Volumetrics diet plan?
Here's an example of a day after the volumetrics According to Cassetty, the diet might look like this:
- Breakfast: oatmeal with grated zucchini, chopped apple and cinnamon
- Lunch: Salad with vegetables, grilled chicken, chickpeas and light dressing
- Dinner: pasta with seasoned broccoli and cauliflower, black olives and marinated sugar sauce
- Dessert or snack: berries with yoghurt