Volumize Diet

The Volumize Diet is based on Barbara Rolls and her team's nutrition research at Penn State University. Rolls says she believes that with easy food substitutions that increase your feelings of fullness and reduce caloric intake, Volumetrics can help you eliminate dieting forever.

Rolls found that "fat packs twice as many calories into a food as carbohydrates or protein. Water has weight and volume, but no calories at all. When you eat water-rich foods, you are getting a bigger portion with fewer calories." Her weight-loss plan is based on energy density -- basically, the amount of calories in a given volume of food. To put this into perspective, one half-cup of raisins has 260 calories, while one half-cup of grapes, a lower density food because of its high water content, has 50 calories. You would want to focus on the lower density foods, such as the grapes, to lower your caloric intake, while still feeling full. Volumetrics is based on the idea that you can lose weight by not cutting down on the types of food you eat, but rather the volume of food you eat.

Allowable

You can eat from any food group on Volumetrics, as long as you focus on low density foods, such as fruits, vegetables, whole grains, low-fat meat and low-fat dairy. Rolls suggests having broth-based soup before a meal, claiming you will consume fewer calories during the rest of the meal. Simply adding fruits and vegetables to a meal can add volume and increase satiety. Rolls' plan encourages healthier alternatives while affording you options and variety in your daily food choices.

Foods to Avoid

There are no forbidden foods with the Volumetrics plan, but it would be wise to choose lower calorie, more filling options to avoid feelings of hunger. Rolls says that you can eat chips or candy in moderation, but for those same calories and a higher level of satiety, you could eat a larger portion of a lower density food. By eating more low density foods, Rolls claims you will be satiated with fewer calories, and this difference can lead to weight loss.

Risks

Volumetrics relies on foods that contain more fiber, such as fruits, vegetables and whole grains. According to Carol Byrd-Bredbenner et al., in their textbook Wardlaw's Perspectives in Nutrition, fiber is important for regulating digestion, cardiovascular health and reducing your risk for some cancers, but increasing your intake can cause initial intestinal discomfort. Your body will naturally adjust to this change, but you might want to increase your fiber intake gradually. Consuming broth-based soups at meals could also increase your daily sodium intake, which could put you at risk of hypertension or other chronic diseases. Choose low-sodium alternatives.

Benefits

Volumetrics is not a diet of deprivation, but rather a plan to increase awareness of your food choices. he emphasis is on eating foods that will keep you satiated and aid in weight loss. The feeling of satiety is thought to be relative, however, so Volumetrics might not be ideal if you find that low density foods do not keep you feeling full long enough.

Before starting any weight loss program, talk with your health care provider to determine if it is a good option for you.