Volumetrics Diet and its Benefits
December 8th, 2009
Volumetrics Eating Plan is based upon one elementary thing: people enjoy eating food and if you would like to hear their opinion on what they will choose between eating more and eating less, they would reply -more almost every time.
Unlike many various diets that make you deprive of food, the Volumetrics diet plan doesn’t rely on this natural preference. The author of Volumetrics diet is a nutritionist Barbara Rolls, PhD. She claims that losing your weight drastically is not a good solution in the long run. In fact, you will be hungry all the time and you will soon return to your old habits.
However, Rolls wants to help people consume only those types of foods which can be eaten in big portions while still losing weight. Actually, what she recommends is that you should focus on satiety, the feeling of fullness. Also, it is not the number of calories or the grams of fat, protein, or carbs, she adds, what makes people feel full; it is rather the amount of food they take. Therefore, people should eat only foods with small number of calories. Due to that, Volumetric diet appears to be an excellent kind of diet as, in some cases, you will be allowed to eat more not less than you do now, while still slimming down.
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 is a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. Besides, she has written over 200 research articles. In the main, Volumetrics mostly arises from her work carried out in the laboratory.
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.
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 mainly contain recipes for foods with much water -like soups, casseroles stews, and fruit-based desserts. Also, you can find some very useful tricks which low-fat diet veterans used like cutting the butter, oil, cream, eggs, and using skim milk, yogurt, egg whites, 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.
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.
Eating foods with low energy density. As Rolls suggests, you should learn which kind of foods contain more or less calories and then it will be of great help to those individuals who are trying to take between 1,600 or 2,000 calories per day. In her recently published book, The Volumetrics Eating Plan, you can find complete three-week plan of eating.
Increasing your physical activity. You should start slowly, but make sure your daily exercise training lasts for about 30-60 minutes on most days. In fact, you can practice any activity that suits you. In that sense, she recommends walking and using a pedometer.
Keeping records of the foods you eat and the amount of physical activity you get. Rolls points out that this is very important if you want to attain long-term results. First of all, you need to record your food and exercise on an average week so that you get a baseline. This would be of great help to you as it will define where you should make improvements. In addition, as Rolls says, make sure you check your weight at least once a week and not more than once a day so that you could continue with your progress.
Finding out how to calculate energy density in foods so that you can eat and buy more wisely. You can find loads of charts at the end of the book. They provide you with the energy density and calories of a variety of 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.
Want to find out more about Volumetrics, then visit this site on how to choose the best Weight Loss plan for your needs.
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