What is Volumetrics Diet Plan?

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.

The creator of Volumetrics diet plan is a nutritionist Barbara Rolls. In comparison with many diets which make you deprive of food, this kind of diet, as Barbara claims, doesn’t work like that. What she wants to point out is that if you decide to lose your weight drastically, it will not give desirable results in the long run. What will happen, in fact, is that you will stay hungry and very soon you will get back 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.

Robert A. Barnett and Rolls, made this diet plan with The Volumetrics Weight-Control Plan in 2000. In 2005, Rolls created The Volumetrics Eating Plan that restates the basics of the diet and gives a wide range of 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.

Well, Rolls doesn’t make a classification of foods in terms of the good and the bad. However, the whole Volumetrics Diet relies on the concept of evaluating foods in relation to their energy density. In fact, energy density denotes the number of calories found in a specified amount of food. Some foods, especially fats, have a high energy density and if you eat only such kind of foods, it means that you will get calories fast. Therefore, make sure you eat less energy dense foods, if you want to get fewer calories.

In general, Volumetrics is based on foods which contain much water, like many vegetables and fruits do. They don’t contain many calories and still they make you feel full. But, it is not enough just to drink water, Rolls says. You will not be thirsty anymore, but you will not feel full.

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.

In addition, Rolls suggests that you should eat foods with filling fiber, along with adequate portions of lean protein and some healthy fats from fish and other sources. Of course, energy-dense foods like sweets, fats, and alcohol is still allowed, just cut down on them a little bit.

However, if you want to lose 10 pounds in a week, you should know that The Volumetrics eating plan isn’t such a kind of diet. What Rolls advises, instead of that, is to try to lose 5% to 10% of your current body weight, losing a pound or two per week.

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. Try to exercise for about 30-60 minutes on most days. Any activity that suits you will be of great help. Rolls suggests you should walk and use a pedometer, as well.

Keeping records of the foods you eat and the amount of physical activity you get. As Rolls claims, this is very important in order to achieve long-term results. If you first record food and exercise on an average week, you will get a baseline. Actually, this can be very helpful, as it will show you where you need to make improvements. Furthermore, check your weight at least once a week and not more than once a day, in order to proceed 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.

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