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.
Rolls\’ idea is to help people find types of foods that they can eat in big portions while still slimming down. So, she advises to focus on satiety, the feeling of fullness. She adds that because of the amount of food they eat people feel full -not because of the number of calories or the grams of fat, protein, or carbs. So, people should eat foods that aren\’t full of calories. Rolls claims that in some cases, following Volumetrics eating plan you will be allowed to eat more not less than you do now, while still losing weight.
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 has excellent qualifications. She is a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She has also written more than 200 research articles. Volumetrics is mostly based on her work done 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 contain various recipes, including many for foods with a lot of water -like soups, stews, casseroles, and fruit-based desserts. The recipes also use a lot of tricks which low-fat diet veterans used: cutting the oil, butter, eggs, cream, and using skim milk, egg whites, yogurt, and applesauce instead.
Furthermore, Rolls proposes consuming foods with filling fiber, along with sufficient portions of lean protein and some healthy fats from fish and other sources. Of course, you are still allowed to eat energy-dense foods like fats, sweets, and alcohol. Just take them in smaller amounts.
Still, you have to understand that The Volumetrics eating plan isn\’t a kind of diet that will help you lose 10 pounds in just one week. Instead of that, Rolls recommends losing 5% to 10% of your current body weight, losing a pound or two a week.
Eating foods with low energy density. Before you start with a diet, Rolls advises you tolearn which kind of food you can consume in order to make more reasonable choices. Her recently published book contains a large number of recipes and meals for people who are trying to take between 1,600 or 2,000 calories a day.
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. 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. At the end of the book you can find loads of charts to give you the energy density and calories of different types of foods by weight.
The Volumetrics diet plan is, in fact, a well-researched approach to weight loss. It doesn\’t give any guaranties in advance, and recommends you to follow it step by step. Yet, some people may find it hard to spend so many hours in the kitchen and they would be tempted to quit. But for those individuals who would like to slim down slowly, the Volumetrics diet is definitely the right choice.
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