What Is Volumetrics In Relation To Dieting?

One of the secrets to losing weight and being able to stick to a diet is to figure out how to feel full while eating fewer calories. An effective way to do this is applying the principles of volumetrics. Eating mainly foods that are high in volume and low in calories is the basis of this type of diet.

Features

Eating a volumetrics diet involves eating foods that are low in energy density. Your diet should consist mostly of foods that are high in fiber and water content and low in fat, according to MayoClinic.com. Broth-based soups, salads, fruits and vegetables and whole grains are major components of a volumetrics diet.

Significance

Because you can eat a greater volume of low-energy density foods for a small number of calories, you can lose weight while still feeling full. This helps make it easier to stick to the diet until you have lost the weight you are trying to lose. Sticking to this eating plan even after you lose the weight will help you to keep the weight off.

Theories/Speculation

Three studies published in the "American Journal of Clinical Nutrition" show that a volumetrics diet can be effective for weight loss. The first, led by B.J. Rolls and published in 1998, found that the volume of food affected satiety, regardless of energy density. A study led by J.H. Ledikwe and published in 2006 showed that those who ate a low-energy density diet ate a higher volume of food while eating fewer overall calories than those eating a high-energy density diet. Finally, a 2007 study led by J.A. Ello-Martin found that you can control hunger and lose weight by reducing the energy density of your diet by eating more fruits and vegetables.

Considerations

Although fat raises energy density in foods, it is an important part of your diet, so you need to consume at least small amounts. Some vitamins require fat to be present in order for them to be absorbed by your body, so use a little low-fat dressing rather than fat-free dressing on your salad, or eat something else containing healthy fat along with your meal.

Expert Insight

MayoClinic.com recommends that you start off your meals with a broth-based soup or a salad, and increase the amount of fruits and vegetables in your meals in order to increase the volume of food while decreasing the energy density. Have small portions of your favorite treats from time to time so you don't feel deprived.