The Volumetrics diet, developed by Barbara Rolls, Ph.D., emphasizes eating food that fills you up but is relatively low in calories. Rolls conducted years of research at Pennsylvania State University on the topic of satiety---what makes people feel satisfied. She determined that people who ate food that filled them up felt satisfied even if that food was lower in calories. The Volumetrics Diet emphasizes fruits, vegetables and high-fiber dishes---foods with a low Energy Density. To determine the ED of a food, divide the calories in one serving by the weight of the serving in grams.
Breakfast
Oatmeal, high in fiber and low in calories, makes a good breakfast for Volumetrics. Pair with whole fruit, not fruit juice. The fiber in whole fruit helps you feel fuller.
Try a vegetable omelet made with egg whites and lots of vegetables, with a slice of whole grain toast.
Or whip up a smoothie, which has a lot of fiber from fruit, plus plenty of liquid. Rolls' research showed that foods with high water content fill you up and help you feel satisfied.
Lunch
Soup and salad make the ideal Volumetrics lunch. Soup contains a lot of water, so it's filling. Salads are very low in calories and offer extra fiber. Use a variety of greens and vegetables in your salad. Skip fattening additions such as nuts and fruit, and use a low-calorie or oil and vinegar dressing. Have a piece of fruit for dessert.
Choose whole wheat bread or pita pockets for sandwiches, and pile on plenty of lettuce, tomato, sprouts and other vegetables. Use low-fat dressing for your sandwich, and choose low-fat cheese.
Dinner
Start with soup for dinner. Rolls found that research subjects who ate soup as a first course consumed fewer calories during the meal than those subjects who skipped the soup. For the main course, choose lean meat, chicken or fish cooked with little added fat. Add herbs for seasoning, and pile on plenty of vegetables.
Enjoy pasta, but choose high-fiber whole wheat noodles and add chopped tomato, peppers, onion, broccoli and other vegetables to the sauce.
Make fajitas with plenty of grilled vegetables, lean meat and whole-wheat tortillas.
Snacks
Rolls suggests snacking on a cup of soup, a smoothie or sliced fruit or vegetables with low-fat dip.
References
- The Volumetrics Eating Plan; Barbara Roll; 2005
- Penn State University: Eat Water, Lose Weight
- "Appetite"; Foods With Different Satiating Effects in Humans"; B Rolls, et al; October 1990
- Newsweek: Filling Up With Less
- Northwestern University: Nutrition Fact Sheet--Volumetric Diet
Member Comments