The Volumetrics Eating Plan, created by Barbara Rolls, holder of the Guthrie Chair of Nutrition at Penn State University, is based on including more low-energy density foods in order to facilitate weight loss. Low-energy density foods refer to foods rich in water and fiber, which contain fewer calories per serving when compared to high-energy density foods, rich in sugar and fat. Following a meal plan based on the volumetrics principles is easy and can help you reach your weight goal.
Step 1
Start the meal with a vegetable soup or some leafy greens. Eating low-calorie soups, not cream-based soups, as a first course before the entree can reduce the total meal calorie intake by up to 20 percent compared to only eating an entree. A salad of leafy greens with a low-calorie dressing could have the same benefits of helping you feel fuller with fewer calories because of its high water and fiber content, thus facilitating your weight loss.
Step 2
Sneak vegetables into your meal. Adding them to your favorite recipes can make them volumetrics. For example, you can add spinach to a mac 'n cheese, load your homemade pizza with vegetables or serve your meals with large amounts of non-starchy vegetables. Vegetables will make any meal more satisfying and keep you full longer.
Step 3
Select whole grains. Replace refined grains, such as white pasta, white rice and white pasta, with the whole-grain version, such as whole-grain pasta, brown rice and whole-grain pasta. Because whole-grain foods contain more fiber in the same serving, they are more satiating, which is helpful for losing weight.
Step 4
Cut down on butter and other high-fat foods. Fats increase the energy density of foods, and this is why it is so easy to consume more calories than needed with fatty foods. Reduce the amount of butter, oil, margarine and cheese in your meals or favorite recipes to decrease the energy density and make it volumetric. This, too, will help you cut down on the calories in order to succeed with your weight loss.
Step 5
Avoid drinking your calories, except for low-fat milk. Caloric beverages do not contribute to satiety and they hinder weight loss. They should, therefore, be avoided to follow a volumetrics eating plan. However, low-fat milk is an exception because of its protein content. Choose water or tea to stay hydrated or add a cup of low-fat milk at your meal to increase satiety, but avoid soft drinks, juices, fruit cocktails and alcohol.
Tips and Warnings
- Talk with a dietitian for more tips on how to use the volumetrics principles to lose weight.
Member Comments