Volumetrics Diet Concept

It is believed by Volumetrics proponents that most conventional diets may lead to development of chronic and debilitating illnesses such as diabetes and heart disease. Processed foods are avoided on the premise that they contain many additives and artificial ingredients which do not promote a healthy state of being while also adding many unnecessary calories and fats to the diet.

High fiber, low calorie, low fat, and non-processed foods are emphasized because it is believed that consumption of these foods will result in a feeling of fullness and will allow for absorption of many beneficial nutrients without all the potential negative effects of many foods typical to most diets in industrialized nations. To support the validity of the diet, advocates of the Volumetrics diet highlight the large number of studies which endorse a high fiber and low fat diet in combination with regular exercise as a means of staying healthy or managing many diseases linked to obesity.

Critics claim that the Volumetrics diet may encourage people to eat more often because lower-fat foods do not lead to a feeling of complete fullness for the same duration of time as a high fat food. Safety Author information This information has been edited and peer-reviewed by contributors to the Natural Standard Research Collaboration www. The Volumetrics Eating Plan: Diet Rather than suggesting that a person adopt a radically new diet, the Volumetrics eating plan suggests that a person examine their own food preferences and make healthy substitutions for some foods. For instance, low bulk high energy density foods may be substituted for high bulk low energy density foods.

The foundation of the Volumetrics diet is that its followers should learn about which foods they like to eat while still losing weight. In general, these foods contain a low energy density, so that a person can eat a lot of them while still losing weight. Therefore, people who choose to follow the diet tend to incorporate more fruits, vegetables, nuts, and low-fat alternative foods into their eating plan.

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The Volumetrics diet does not restrict portion size, provided that the foods consumed are high bulk and have a low energy density. Low bulk, high energy density foods such as crackers, chips, cookies, chocolate, candies, nuts, butter, and oils are consumed sparingly because a small portion of these contain as many calories as a large serving of a high bulk low energy density food. Therefore, low density high energy foods such as non-starchy vegetables, nonfat dairy products, and soup broths are consumed more often.

The Volumetrics diet often requires people to cook or create low-fat alternatives to their favorite high fat, high protein, and high carbohydrate foods.

Information on substitutions is available from the Volumetrics book, as well as nonprofit webpages such as the American Heart Association. Some followers of this eating plan choose to investigate the caloric content of everything they consume using the many charts and diagrams in the Volumetrics book. These charts detail the fiber and energy density of many foods and recipes.

However, most people simply follow the general premise that the caloric profile of a meal should always be on the very low end of the caloric spectrum. Very small amounts of a higher calorie food, such as a donut, are acceptable occasionally, provided that the person eating the food learns to control the amount that they eat. The way that a food is prepared is considered an important aspect of the Volumetrics diet.

Volumetrics diet - Lindberg Nutrition

In order to consume foods that are prepared according to lower fat methods, the Volumetrics diet requires adherents to prepare many foods at home. The Volumetrics diet uses fat and calorie cutting techniques in food preparation that may be familiar to previous dieters. For instance, skim milk, egg whites, yogurt, and applesauce may be used instead of vegetable oil, butter, margarine, eggs, and cream. The Volumetrics diet encourages the consumption of fish and lean meats, as these foods provide many essential vitamins and minerals while containing relatively fewer calories and fat than other animal products such as pork and red meat.

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Energy dense foods such as alcoholic beverages, sweets, and fats are not forbidden. However, the Volumetrics diet encourages moderation by restricting the frequency and size of portions of these foods. Exercise is a central aspect of the Volumetrics diet.

Individuals are encouraged to participate in any type of physical activity for at least 30 minutes on most days of the week. The Volumetrics diet attempts to convince individuals of the appealing nature of the eating plan by comparing and highlighting meals of equal caloric content but very different portion sizes. For instance, a lunch consisting of a chicken sandwich on whole grain bread, a few cups of vegetable soup, strawberries, and a few cups of soda contains the same number of calories as half of a regular fast food cheeseburger. The Volumetrics diet encourages people to keep record of what they eat and their level of physical activity.

The records indicate the individual's level of physical activity and caloric intake at the start of the diet, which serves as a "baseline" reference point to track progress while on the diet. Information is based on review of scientific research data, historical practice patterns, and clinical experience. This information should not be interpreted as specific medical advice. Instead, Rolls focuses on making smart food choices that fill you up with fewer calories.

You have to purchase the book. The latest version is The Ultimate Volumetrics Diet: It is available on Amazon. It includes a week diet plan and over recipes. Look for Barbara Rolls as author. There are other books written with similar titles. Unless you use a phone app to track your steps, you will also need to purchase a pedometer or step counter device.

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This is a do-it-yourself program. You would need to develop your own support system.

Eat Less, Feel Full: Does the Volumetrics Diet Plan Work for Weight Loss?

There is a Volumetrics Facebook page with some online chat available. This diet appears to be a common-sense, effective plan that focuses on fullness rather than deprivation, and guides people to focus on lower calorie, lower fat, higher fiber foods from all food groups. Diets are ranked according to ease of following, nutrition, safety, effectiveness, and protection against diabetes and heart disease.

The Volumetrics Diet does have research to back it up. A study , co-authored by Rolls in the American Journal of Clinical Nutrition AJCN , concluded that reductions in energy calorie density were associated with weight loss and improved diet quality. Another study , co-authored by Rolls, concluded that reducing energy density is an effective approach to managing body weight while controlling hunger.

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A study in the AJCN showed decreasing energy density is a way to prevent weight gain and obesity in both a short and long term time period. This program would be a good fit for someone who often feels hungry and wants to feel satisfied after eating meals and snacks. I would recommend this program for someone who often feels hungry and desires gradual, healthy weight loss.

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