Volumetrics Diet
Description:
The idea behind volumetrics is simple – the more volume of food you eat, the more you will feel full. Most dieters feel hungry because they are eating small portions of “high density” foods. The way to lose weight and still eat large amounts of food is to choose foods that are low in calories and contain mostly water.
The authors rank all foods according to their “Energy Density” (ED). They advise dieters to avoid foods with high EDs, such as crackers (4.0), cheddar cheese (4.0), potato chips (5.4), cookies (4.9), granola bars (4.3), and pecans (6.6). The ideal foods for dieting have ED numbers under 1.0. These include most fruits and vegetables; for example, cucumbers (0.1), mushrooms (0.3), strawberries (0.2), oranges (0.5), and grapes (0.7). The authors point to research that backs up their volumetrics theory, including longitudinal studies of people who have kept off any weight they lost.
Dr. Rolls does not believe in the Atkins concepts that certain people are insulin-resistant or that eating grain-based carbohydrates makes you fat. She points to Japan, China and other parts of the world where people eat high-carbohydrate, grain-based diets and yet remain slim.
The volumetrics menu plan includes a 400-calorie breakfast, a 500-calorie lunch, and a 600-calorie dinner with 100-calorie snack options. One key recommendation is to eat broth-based soups, because research indicates that having soup before a meal reduces your caloric intake at the meal. Dieters can have between 1,600 and 2,400 calories per day, depending upon a person’s weight, height, BMI, and activity level. The volumetrics plan includes a daily regime of exercise.
Created:
2000
Categories:
High Fiber, Low Calorie
Website:
Meetings:
No
Books:
Yes
Sample Menu:
Here is a typical daily menu providing 1,600 calories:
BREAKFAST
-1 1/3 cups oatmeal made with water
-1 cup low-fat milk
-½ grapefruit, plus ½ apple added to oatmeal
LUNCH
-Any 100-calorie soup
-One vegetarian burger cooked without fat and served with one ounce mozzarella cheese, one piece romaine lettuce, 2 slices tomatoes, 1 tablespoon barbeque sauce and one whole wheat bun
-80 calories of fruit such as ½ banana and ½ apple
DINNER
-Grilled chicken breast made with lemon juice, 2 teaspoons olive oil, and rosemary
-2/3 cup brown rice
-1 cup each steamed broccoli and carrots
-1 small whole-wheat dinner roll
See: Rolls, Barbara (PhD) and Robert Barnett. Volumetrics (New York: Harper Collins) 2000.
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