Meet Volumetrics Diet, a simple and effective weight loss plan
The basic rules of weight loss are very simple: take less calories than you burn. And if you focus on naturally low-calorie foods, that’s much easier to achieve. That is exactly the philosophy behind the volume diet. The plan is to eat nutritious, low-calorie foods to reduce hunger and create a calorie deficiency.
Of course, volume diets aren’t for everyone, but according to registered dietitian and founder of fast food menu pricing, Harland Adkins, they don’t exclude food groups, so they’re generally balanced and sustainable. Approach.
Related: How to create a calorie deficiency without losing muscle
If you’re eager to drop a pound, but find that other diets are too restrictive (look at you, Keto), experts say this plan might be just right. say. Here’s what you need to know before trying a volume diet:
What exactly is a volumetric diet?
Volumetrics Diet was created by Barbara Rolls, a nutritionist and professor at Pennsylvania State University. Her book on dieting provides not only dieting guidelines, but also recipes and helpful tips for calculating the calorie density of foods. In addition to adjusting your diet, Rolls also adopts other healthy habits to support your efforts and keeps a diary to track your food intake and physical activity. Encourage. It is important to note that this diet is not aimed at a quick solution to weight loss, but at a long-term lifestyle change.
Volumetric diets aim to eat more energy-dense foods (for example, fruits and vegetables) while limiting energy-dense foods. Simply put, calorie density is a measure of the number of calories in a particular weight of a particular food.
“Low energy density foods contain a lot of water and fiber, which means you can get more with less calories,” said Jennifer Schlett, a registered dietitian and founder of the Kitchen Substitute. I will explain.
The standard diet plan allows 1,400 calories per day, but this can be tailored to your own needs.
Benefits of volumetric diet
By reducing calorie intake, Volumetrics Diet does help you lose weight, says Kristin Gillespie, MS, RD, LD, and Exercise With Style advisors.
Not only that, this diet focuses on fiber- and water-rich foods, which helps reduce inadvertent snacks between meals. A small study in 2004 found that eating high-calorie foods consumed 56% more calories, while another small study in 2018 found that a low-calorie diet was hungry. It turns out that it led to a decrease in feelings and thirst.
“The diet focuses on increasing the consumption of fruits and vegetables and essentially limits undernourished processed foods, improving the overall nutritional value of the diet and making it a permanent choice for food. It can have a lot of impact, “Gillespie tells Ask Men.
Studies have shown a link between eating processed foods and an increased risk of heart disease, cancer, and even premature death. Therefore, by eliminating most of these foods from your diet, this approach may help you live longer.
“Because of the great focus on food and the whole plant, we may also see chronic inflammation, mood and energy improvements,” said Trista Best, a registered dietitian at Balance One Supplement.
According to nutritionists, one of the greatest benefits of this diet is the absence of completely off-limits foods. By adjusting your calorie intake in other meals, you can gradually enjoy high-calorie foods such as nuts, pretzels, and chocolate.
Potential drawbacks of volumetric diets
A major drawback of volume diets is that it can take a long time to calculate the calorie density of a particular food and find the right recipe.
“Most of the food and treats need to be made at home, but for those with tight schedules, the restrictions can be too tight,” says Adkins.
Also, restaurants often cook high-fat butter and oil, so eating out is not an easy meal. This means that even seemingly healthy vegetable-based foods may be able to consume calories.
Emphasizing low energy density foods also means that you may miss healthy fats. Adkins is an example of a health food where nuts, seeds and avocados all have a lot to offer in terms of vitamins, minerals and fiber, but are excluded from the volume diet just because they contain calories. It states. These foods are also known to improve overall heart health and cholesterol while providing omega-3 fatty acids that your body cannot produce on its own, reducing the risk of inflammation, blood pressure, and heart disease. It has been.
“My main concern with this diet is that its sole focus is on calories,” says Gillespie. “Most of us know that nutrition isn’t as simple as looking at calories, it’s the overall nutritional density of food. Looking at calories alone, we lack the important nutrients our body needs. There is a possibility.”
Who should try the volume diet (and who shouldn’t)
According to experts, the best candidates for a volume diet are those who are overweight at moderate activity levels who have not been able to lose weight on other diets. However, Adkins emphasizes that this is a discouraged approach for athletes who require higher energy intake to refuel through intense physical activity. If you are very active and do not get enough calories, your body may start destroying muscle tissue instead of building it.
In addition, Schlett states that this diet may be suitable for diabetics.
“Eating large amounts of watery fruits and vegetables can be dangerous for diabetics because these foods are absorbed very quickly and blood sugar levels rise rapidly,” she explains.
Also, Volumetrics Diet is not suitable for people who have suffered from eating disorders in the past, as it can lead to dangerous and restrictive thinking.
“It’s nice to recommend a volume diet to people who always seem hungry,” says Wendy Road, a registered dietitian and consultant at Sensible Digs. “It’s useful for those who always feel they need a treat and really fight to control their calorie intake.”
Foods to eat (and not eat) on a volumetric diet
According to the Lord, foods fall into four categories according to energy density.
- Category 1—Very low density: Fruits, non-deep vegetables (asparagus, tomatoes, leafy vegetables, broccoli, peppers, etc.), fat-free dairy products, soup-based soups, and other foods high in fiber and water.
- Category 2-Low Density: High-fiber, low-moisture foods such as whole grains (auto wheat, quinoa, brown rice, etc.), legumes, legumes (lentils, chick beans, etc.), lean protein (lean protein, etc.) .. Skinless white chicken and turkey, shrimp, 92% lean beef, etc.)
- Category 3-Medium Density: Average amount of fiber and water, including refined carbohydrates (white bread and pasta), whole-fat dairy products, fatty fish (salmon, tuna, herring, mackerel), and skinned poultry. On foods including
- Category 4-High Density: Generally high in fat content, low fiber and water content, such as nut butter, seeds (hemp seeds, flax seeds, chia seeds, etc.), sweets (candy, ice cream, cookies), etc. Foods, etc.), processed snacks (chips, packaged cereals with added sugar, etc.), fast foods
This dietary diet mainly contains foods in the first and second categories, with less parts in category 3 and rare enjoyment in category 4.
Here’s an example of a meal one day:
- Breakfast: cinnamon and apple oatmeal
- Snack: Fat-free Greek yogurt
- Lunch: Garden salad with grilled chicken and vinaigrette
- Snack: Edamame
- Supper: Zucchini with tomato sauce and chicken meatballs
You may also dig:
..
