The Volumetrics Diet
Most of the popular diets today rely somewhat on portion control. However, one diet offers an alternative. The diet method is called Volumetrics and the premise is to encourage people to eat foods that are naturally low in calories due to high water content. Fresh produce, whole grains, good fats and low-fat dairy are all available food choices on the Volumetrics diet.
The benefit of Volumetrics is that one can potentially lose weight without decreasing their food portions. This can help eliminate the feeling of hunger that accompanies certain types of diets. The premise is that a full stomach will limit feelings of hunger and make the regimen feel less like a diet than other alternatives potentially leading to adherence.
Accordingly the primary focus of this diet is changing one’s food choices as opposed to meal reduction. For example, calorie dense foods like butter, cookies, oil and candy are to be substituted with foods that have fewer calories by mass and volume. However, that doesn’t mean you can’t still indulge in old favorites. For instance, macaroni and cheese can be made healthier by replacing the usual ingredients with whole-wheat pasta, no-fat milk, low-fat cheese and margarine. Food preparation is also optimized in this dietary plan through boiling and grilling as opposed to any type of cooking that requires oil.
Because the body stays hydrated during the Volumetrics diet it probably won’t appeal to those looking to shed quick pounds through the diuretic effect of low carbohydrate diets. Don’t expect to lose more than two pounds a week on this diet. It is not a quick fix. Like any diet your results will depend on obedience to the plan and maintaining an exercise regimen. However it might be just what you are looking for if you are opposed to reducing portion size but are willing to make different food choices.
A great cookbook on the subject is available from the best-selling author and nutrition professor Dr. Barbara Rolls entitled The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories (if Volumetrics is not your thing you can see more healthy cookbooks by clicking here). If you have had any luck (good or bad) with Volumetrics please let me know in the comments section below.