What is the Volumetrics Diet?
The volumetrics diet is a balanced weight loss plan created by renowned nutrition researcher Barbara J. Rolls, Ph.D. Volumetrics is based on the idea that you can eat a high volume of healthy, nutrient-dense foods and still lose weight. The benefit of healthy eating with volumetrics is that it puts the emphasis on eating rather than deprivation as a means to lose weight.
The volumetrics diet concentrates on consuming foods that will fill you up with fewer calories, which are foods with high water content and low-calorie density. According to volumetrics, foods that contain more water, like fruits and vegetables, are healthier for you because they have a lower energy density than other foods. Foods with a high energy density include fatty or sugary foods, like chips, cakes, and cookies.
What Can You Eat with the Volumetrics Weight Loss Diet Plan?
The idea behind the volumetric diet is that you can lose weight and still feel full by consuming a lot of low energy density foods. According to Rolls, foods with a high energy density contain a lot of calories but a small volume of food, leaving you unsatisfied and most likely overeating.
The volumetrics diet weight loss plan splits foods into four main categories:
- Category 1 includes very low-density foods such as fruits (apples, melons, berries, grapefruit, pears) and vegetables (tomatoes, broccoli, mushrooms, asparagus, brussel sprouts), broth-based soup, and nonfat milk.
- Category 2 includes low-density foods such as whole grains, legumes, and lean meats.
- Category 3 includes medium-density foods such as bread, desserts, cheese, and higher fat meats.
- Category 4 includes high-density foods such as fried and processed foods, candy, cakes, and cookies.
The volumetric diet relies heavily on foods in categories 1 and 2 because they contain a lot of water and help you feel full and satisfied. When following this weight loss diet plan, focus on filling your plate mostly with low-density foods, keep small portions for category 3 foods, and keep category 4 foods to a minimum.
Additionally, the volumetrics diet recommends eating frequently — three meals a day, including a snack or two throughout the day. After following the volumetric diet for a few days, you’ll quickly learn what foods fall into each category, and following the diet will become much easier.
Volumetrics Weight Loss Diet Plan
According to the CDC, diets loaded with low-energy-dense foods have been proven to promote fullness on fewer calories while also improving weight loss.
By focusing on mainly consuming low-density foods, you’ll feel full while also losing weight. It’s important to note that the volumetric diet is more of a long-term plan. You won’t lose a ton of weight in a hurry — however, if you stick with it consistently, you’ll sustainably lose weight. And in some cases, you’ll actually be able to eat more food while still losing weight.
The volumetrics diet weight loss plan was created by the head of nutritional sciences at Pennsylvania State University and largely based on the work done in a lab. The diet is backed by substantial scientific evidence and will lead to sustainable and long-term weight loss.
Benefits of Healthy Eating with the Volumetrics Diet
One of the main benefits of healthy eating following the volumetric diet is that you’ll lose weight without feeling deprived. By encouraging healthy foods low in calories and high in fiber, vitamins, and nutrients - the volumetrics diet can help to protect against nutrient deficiencies.
Additionally, the volumetrics weight loss diet plan does not exclude any specific foods or food groups. As a result, the volumetric diet is easier to stay consistent with over the long-term because of its flexibility.
Volumetrics and Exercise
Although the volumetric diet is an eating plan, the weight loss plan also encourages moderate physical activity such as walking for at least 30 minutes per day. Research also suggests that exercise paired with a healthy, balanced, and nutritious diet like volumetrics can improve overall health and weight loss results.
Final Thoughts
All in all, the volumetrics diet is a great, long-term, and balanced weight loss plan. This diet plan is not a quick fix but rather encourages a lifestyle change that will improve your overall health and help you lose weight in the process. By focusing on healthy, low-density foods such as fruits and veggies, you’ll feel full, satisfied and will sustainably shed a few pounds.
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