University Park, PA — For those who want to stay fit and eat healthy this year, we recommend trying Volumetrics, the number one diet plan in the 2022 weight loss diet by the US News & World Report. To do.
Focusing on low-calorie foods, this project was developed by Barbara Rolls, Helen A. Guthrie Chair, Faculty of Nutrition, Pennsylvania State University. Volumetrics has been listed annually for the past 12 years.
Rolls, director of the Institute for Human Ingestion Behavior Studies at Pennsylvania State University, acknowledges a science-backed approach to planning for its continued popularity and success.
“Surveys show that most people have a fixed idea of how much to eat in different diets, so if the diet message is simply to’reduce the amount you eat’, many People will be hungry, “Rolls said. “The good thing about Volumetrics is that you can reduce calories and maintain a full plate. You get the usual amount and you eat a healthier diet.”
Volumetrics is based on Rolls’ many years of research on human nutrition and dietary behavior. This includes ways to increase satiety and achieve a high level of satiety while consuming foods that help people achieve and maintain a healthy weight.
According to Rolls, it’s important to focus on low-calorie foods, that is, low-calorie foods per bite. These include foods such as fruits and vegetables, soup-based soups, and low-fat proteins.
“It’s about the density of calories packed into the foods you eat, so if you choose foods that are very dry or have a high fat content, they tend to pack a lot of calories per bite. There is, “Rolls said. “If you want to manage calories on a full plate, including water-rich foods, such as your favorite vegetables and fruits, is the key to providing a satisfying portion. Herbs and spices increase calorie density. It’s a great way to customize your diet and add flavor to it, without having to. “
Rolls publishes three books on diet.
For those interested in starting a volume diet, Rolls said it’s a good place to start an “ultimate volume diet” that includes a 12-week plan.
“The book provides recipes and tips on how to fine-tune your favorite foods so that they taste good even with low calorie density,” Rolls said. “By taking the time to cook your own dishes, you will be able to manage each dish yourself.”
According to Rolls’ research, water-rich foods such as soups fill people while controlling calories and promoting weight loss. See the chicken tortilla soup recipe below for an example meal in the plan. The heat level is customizable and can be vegetarian by adding spicy salsa, jalapenos, or additional spices as needed. Each recipe is 2 cups for 4 servings.
Chicken tortilla soup recipe
- 1 tbsp (14 g) olive oil
- 1 onion (145g), peeled and finely chopped
- Two medium (238g) red peppers, sowed and finely chopped
- 1 piece of garlic (3g), peeled and finely chopped
- 1 cup of mild or medium salsa (264g)
- Two 14.5 oz (822 g) cans of reduced sodium chicken broth (or vegetable broth)
- 14.5 ounces (411 g) can be plain or seasoned fire-baked diced tomatoes
- 2 cups (280 g) of diced cooked chicken breast (or 1 can of 16 ounces of drained black beans)
- 1 cup (130 g) of fresh or frozen corn kernels
- 1 tablespoon chili powder (8g)
- Season with salt and freshly ground black pepper
- ½ lime juice (22g) (optional)
- Garnish with ½ cup (122 g) of fat-free plain yogurt or fat-free sour cream, 1 ounce (28 g) of crushed roasted tortilla chips (about 18), and 4 twigs (8 g) of fresh coriander. I can.
- Heat the oil in a pan over medium heat. Add onions, red pepper and garlic and fry for 5 minutes with occasional stirring or until tender. Add salsa, broth, tomatoes, chicken, corn and chili powder. When it boils, reduce the heat and simmer the partially covered soup for 15 minutes.
- Add salt and pepper to taste and add lime juice as needed.
- Cassotte in a bowl and decorate each with 2 tablespoons of yogurt and tortilla chips crumble and 1 tablespoon of twig coriander.
This year, Volumetrics was ranked 5th on an overall diet, 5th on a healthy diet, 7th on the simplest diet, 7th on a rapid weight loss diet, and up to 8th. Diet for diabetes.
