The Volumetrics Weight-Control Plan was published in 2000 to much acclaim from doctors and the public alike. In 2007, a follow up book was published: The Volumetrics Eating Plan. Both books emphasize the importance of eating large quantities of low energy density foods. Energy density is the number of calories in a given amount (volume) of food. Foods that are high in volume and low in calories have a low energy density, and it is these foods that are encouraged on the Volumetrics plan.
Background
The Volumetrics Diet takes advantage of the the body's satiety signals. The body's feeling of fullness is not related to calories consumed; rather, the body signals the brain to feel full when a certain volume of food has been consumed. By eating large volumes of low-calorie food, dieters are able to consume fewer calories while still feeling satisfied. Over time, this creates a calorie deficit and eventual weight loss. Because dieters on the Volumetrics plan feel full and satisfied at all times, the diet has a high rate of long-term success.
Specifics
The Volumetrics diet divides foods into four categories. Foods in Category One are extremely high in volume and low in calories and can be eaten as often as desired. Examples of Category One foods include broth-based soups, skim milk, and non-starchy vegetables and fruits. Foods in Category Two are healthful but contain greater amounts of calories per volume unit. These can be eaten on a daily basis in controlled portions. Category Two foods include starchy vegetables/fruits, grains, and beans. Category Three foods contain high amounts of densely-packed calories. These foods can be eaten on a weekly basis and include meat, cheese, and other full-fat dairy products. Finally, Category Four foods are unhealthy and extremely energy dense. Category Four foods, such as chips, candy and butter, should be eaten very sparingly.
Benefits
The Volumetrics plan allows dieters to lose weight without feeling hungry. No foods are forbidden; any food can be eaten in moderation. The foods encouraged on this plan are healthy, including fresh fruits, vegetables and whole grains. In addition to weight loss, this results in overall health improvement. Weight loss is achieved at a healthy rate of one to two pounds per week.
Drawbacks
Satiety is relative. Even when eating healthful, low-calorie foods, some people may be capable of over-consumption. Low-calorie, high water-content foods may leave some people hungry shortly after eating, even when consumed in large quantities. Those who do not enjoy eating vegetables, fruits, and other healthful, low-calorie foods will find this plan difficult to follow.
Author
The author of the Volumetrics diet is Dr. Barbara J. Rolls. Dr. Rolls received her Doctorate in physiology from the University of Cambridge in England. She is the Guthrie Chair in Nutritional Sciences at Pennsylvania State University and has conducted research in the field of nutrition for over two decades. She has served as the President of the North American Association for the Study of Obesity and received the International Award for Modern Nutrition in 2001.
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