The Volumetrics Diet was created with the intention of supporting those who wanted to eat more food and still lose weight. The main concept of this dieting approach is that every food carries an energy or calorie composition, and if you eat certain foods, such as meats, cheeses and nuts, that have a high number of calories per serving, you are not able to eat very much before you begin to add weight. In contrast, other foods, such as fruits and vegetables, are low in calories, and they can be enjoyed in abundance. In simple terms, the Volumetrics Diet promotes eating in volume.
Step 1
Eat a low-calorie soup or salad appetizer, so you'll consume fewer calories while eating your meal. The density of the ingredients in the broth or salad will provide a feeling of satiety, and the minerals and vitamins within the salad can stimulate hormones within the brain to signify fullness.
Step 2
Make soup a meal of its own. Create soups that use lean meat or beans and lots of veggies. This will help you feel satisfied while packing in nutrients, flavor and color to your diet.
Step 3
Use whole wheat pasta, as opposed to bleached flours. Whole wheat is rich in fiber and provides the feeling of being full, as well as carrying food through the digestive system and out of the body in a timely fashion. The recommended serving of cooked pasta is 1/2 cup, which is about 100 calories. You can go up to a full cup if you are still hungry, but also add bulk to your bowl by adding vegetables and lean proteins.
Step 4
Eat breakfast every morning. Don't assume you're saving yourself calories by skipping it. This meal is essential to proper metabolic function and preventing overeating at lunch and dinner. Research shows people who skip breakfast end up eating more later in the day, when the body is winding down and preparing for sleep, suggests Rachel Grumann, with VolumetricsEatingPlan.com.
Step 5
Make simple adjustments with dieting options, such as choosing non-fat milk over whole milk, or plain yogurt with berries, instead of flavored yogurts with large amounts of sugar. Non-fat milk has the same amount of calcium, but it has 64 fewer calories per 8-oz. glass.
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