The Volumetrics Diet is a dietary approach created by nutritionist Barbara Rolls. The diet encourages plentiful intake of low-calorie, nutrient-rich foods and limited intake of foods dense in calories. As a result, you can consume more food volume while losing weight. Since the recommended foods are rich in fiber and water, the diet also enhances satiation between meals. Obtain approval from your doctor prior to making dietary changes for best results.
Function
The Volumetrics Diet plan encourages you to consume nutrient-rich, low-calorie foods that enhance satiation, or fullness. According to Rolls's book, co-written by Robert Barnett, the Volumetics Diet allows you to eat plentiful amounts of food while managing your weight and improving your overall wellness. In other words, you can eat more food without feeling deprived and still manage to lose weight.
Basic Guidelines
Foods are not restricted from the Volumetrics Diet plan. Rolls does, however, indicate which foods you can consume plentiful amounts of--low-density foods--and which foods you should limit--high-density foods. In addition to basing your diet on low-density foods, also called low-energy foods, Rolls encourages regular physical activity, keeping a food log of all foods and beverages you consume and learning how to determine the energy-density of various foods. Realistic goal-setting is encouraged, such as gradual, steady weight loss.
Optimum Foods
Low-density foods, which contain rich amounts of water and/or dietary fiber, are encouraged by the Volumetrics Diet. Foods particularly low in density include non-starchy vegetables, such as leafy greens, celery, cucumbers, bell peppers, cauliflower, broccoli, mushrooms, green beans and asparagus, low-fat milk and broth. According to the Mayo Clinic, fresh fruits are prime low-density food options, as they contain high water and fiber content. Whole grains and legumes also fit well within the Volumetrics Diet, due to their rich fiber and nutrient content.
Limited Foods
The Volumetrics Diet involves modest or limited intake of high-density foods. According to Rolls, foods such as cookies, cakes, candy, soft drinks, crackers, nuts and butter provide relatively few nutrients and fail to satisfy your appetite. As a result, consuming high-density foods in hefty amounts tends to cause overeating and weight gain. Though healthy fats, such as nuts, olive oil, canola oil and fatty fish, are necessary for wellness, they provide rich amounts of calories per gram. To manage your weight and improve your wellness, Rolls suggests modest amounts of healthy fats at each meal.
Suggestions
The Volumetrics Diet can promote your wellness, whether or not you need to lose weight. To begin adapting to a low energy-density diet, the Mayo Clinic suggests increasing the amounts of fruits and vegetables you consume at each meal. For example, when eating pasta, reduce the amount of pasta you typically serve and double the amount of vegetables in your pasta sauce. Choose broth-based soups or salads when dining out, in place of bread, chips or deep-fried appetizers. When you desire second helpings, opt for additional portions of fruits or vegetables only. For specified guidance, discuss your goals and dietary habits with a qualified dietary or medical professional.
References
- "Volumetrics: Feel Full on Fewer Calories"; Barbara J. Rolls and Robert A. Barnett; 1999
- Mayo Clinic: Energy Density and Weight Loss
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