What Foods Are Allowed In The Volumetrics Diet?

Penn State University obesity researcher Barbara Rolls developed the Volumetrics diet after her research demonstrated that foods that contained a lot of water and/or fiber satisfied people while providing fewer calories. Rolls classified food according to its energy density. To compute energy density, divide the number of calories in a serving of a food by the weight in grams of that serving. The lower the food's energy density, the better, according to Rolls. To follow the Volumetrics diet, eat more of foods with a low to medium energy density

Fruits

Choose whole fruits over fruit juices. The fiber in whole fruit makes it more filling. For example, the energy density of an apple is less than one. Pears, berries, melons, apples and bananas all have low energy densities. Rolls suggested slicing fruit into desserts and salads as well as enjoying fruit in snacks.

Vegetables

Most vegetables also have a very low energy density. The Volumetrics diet suggests adding vegetables to sandwiches and casseroles to provide more volume and replace higher calorie foods. For example, Rolls' macaroni and cheese recipe adds lots of fresh vegetables. The Volumetrics diet also suggests eating vegetable soups and salads, both high-volume dishes with low energy densities.

Grains

Whole grains offer more fiber and lower energy densities than refined grains. Brown rice and whole wheat bread and pasta will fill you up more, meaning you can consume less and still feel satisfied. Serve these items with lots of fresh vegetables.

Beans

Beans provide good fiber and are low in calories. You can eat beans as a main dish, add them to soups and salads, or puree them for a dip. Use spices, onions, peppers and tomatoes to season beans to add flavor without a lot of calories or fat.

Meats and Seafood

Choose low-fat, high-protein meats such as skinless chicken or turkey and fish. Prepare these without a lot of added fat by broiling, grilling, baking or broiling. Rolls suggests using small servings of meat and replacing part of the meat called for in recipes with vegetables.