What Is The Volumetrics Diet?

If you love to eat, but would also like to lose weight, the Volumetrics diet could be the eating plan for you. The Volumetrics diet is based on the concept that chowing down on heaping helpings of food can actually help you shed weight -- if you choose the right foods.

Description

The Volumetrics diet is based on the 2005 book titled "The Volumetrics Eating Plan" by Penn State University researcher Barbara Rolls, Ph.D. The central theme of the diet is that eating low-calorie foods that fill you up can aid weight loss. Many of the foods on the diet are high in water or fiber or both. "Water and fiber provide a sense of satiety, which staves off hunger," explains registered dietitian Sari Greaves, a spokesperson for the American Dietetic Association. By filling up on satiety-boosting foods that are low in calories, the Volumetrics diet promises weight loss without rabbit-sized portions, starvation or feelings of deprivation.

Features

On the Volumetrics diet, you'll be allowed fruits, vegetables, lean meats, poultry, fish, whole grains, beans and low-fat diary products. Having soups and salads frequently is encouraged. Because many of the foods on the Volumetrics diet are high in water and low in calories, portions can be generous enough for the Jolly Green Giant. The Volumetrics diet promotes the use of fresh ingredients, unprocessed foods and home-cooked meals. Menu plans for a 1600-calorie and 2,000-calorie diet are provided in the book, along with over 125 recipes. You're advised to record everything you eat in a food log or diet journal. The eating plan also recommends 30 minutes of exercise as many days as possible.

Pros

The Volumetrics diet is a sensible eating plan that isn't overly restrictive. "Unlike some fad diets, this eating plan provides enough vitamins, minerals, proteins and other essential nutrients to sustain good health," Greaves says. Additionally, a number of recommendations of the Volumetrics diet are backed up by studies in peer-reviewed medical journals. Another plus: exercise. Greaves notes that research shows regular physical activity is important for achieving and maintaining weight loss. "Because the eating plan is varied and provides satiety, it would be fairly easy to stick to this diet for an extended period of time without feeling deprived," Greaves adds.

Cons

The Volumetrics diet can be time consuming because of the emphasis on homemade meals and cooking. "Not everyone can spend hours in the kitchen every day preparing meals," Greaves says. Grocery shopping for the fresh ingredients can also be time consuming. And don't expect quick weight loss. The goal of the Volumetrics diet is the loss of 1 to 2 lbs. per week. Slimming down slowly with a sensible diet is the best way to achieve long-term weight loss, but patience is required on this diet, Greaves acknowledges. Although this is not a vegetarian diet, the eating plan is heavy on fruits and vegetables, so those who don't love produce may be out of luck.

Tips

To slash calories and feel satisfied after a meal, start with a bowl of soup. In one of Rolls' studies published in the journal "Appetite," consuming soup before lunch reduced total meal calories by 20 percent. Alternatively, switch out soup for a pre-meal salad. Another study co-authored by Rolls demonstrated that a large salad consumed before a main course of pasta reduced total meal caloric intake by 12 percent. The Volumetrics diet recommends adding vegetables to dishes that don't normal have veggies, such as macaroni and cheese. This allows you to eat more of your favorite foods without blowing your diet. The bottom line: For those willing to put in the time and effort in the kitchen, the Volumetrics diet can be a hunger-free way to achieve long-term weight loss.