OverviewThe Volumetrics diet shows you how you can eat a lower-calorie diet that helps promote weight loss, but still eat satisfying portions of food. The concept of Volumetrics is that by eating foods that are low in calories but high in density, you can eat larger amounts of food. This diet was developed by Barbara Rolls, PhD, a professor at Penn State.
How Is This Diet Supposed to Work?The premise of this diet is that many diets fail because they don’t satisfy or control hunger. With the volumetrics diet, however, you can eat larger portions of food. The key is minimizing the energy density of your meals, which you can do through techniques such as increasing fiber content, cutting back on sauces or sweeteners, choosing fresh foods, and so on.
What’s Involved?Volumetrics involves eating a diet that is made up primarily of lower energy density foods. Energy density refers to the amount of calories per gram contained in a particular food. The following chart provides some examples of different energy density levels.
|Very Low-Energy-Dense Foods||Low-Energy-dense Foods||Medium-Energy-dense Foods||High-Energy-Dense Foods|
|(0-0.6 calories/gram)||(0.6-1.5 calories/gram)||(1.5-4.0 calories/gram)||(4.0-9.0 calories/gram)|
|Load up on: ||Start monitoring portion size of: ||Control your portion size of: ||Limit your intake of: |
- Adding water-rich ingredients (fruits and vegetables)
- Incorporating high-fiber ingredients (Fiber is a form of carbohydrate that cannot be fully digested, so it does not contribute many usable calories.)
- Reducing the amount of fat (from butter, oil, meat)
- Protein—Eating a bit of lean protein with your meals can help promote satisfaction and fullness.
- High-fiber, whole-grain cereals—Eating high-fiber cereal at breakfast is associated with eating fewer calories at lunch.