Volumetrics Diet Plan Focuses on High Volume Foods for Weight Loss

Understanding the Volumetrics Diet Plan and High Volume Foods for Weight Loss

Losing weight can be a challenge for many people. However, the Volumetrics diet approach focuses on eating foods that provide maximum satisfaction and fullness while controlling calories and promoting weight loss. The key is to incorporate plenty of high volume, low calorie density foods into your diet.

What is the Volumetrics Diet?

The Volumetrics eating plan was developed by Dr. Barbara Rolls, a nutrition researcher at Pennsylvania State University. Her research found that people eat roughly the same amount of food by volume each day, regardless of the number of calories. The Volumetrics approach takes advantage of this finding by focusing on foods that provide satisfaction and fullness with fewer calories.

By basing your meals and snacks around low energy density foods - those foods high in water and fiber but low in fat - you can fill up on larger portions while controlling calorie intake. This allows you to feel full and satisfied while facilitating healthy weight loss over time.

Understanding Energy Density and High Volume Foods

Energy density refers to the number of calories a food contains in a given volume. Foods with a low energy density provide fewer calories per bite or per cup in comparison to high energy density foods which pack in more calories per serving.

Some examples of low energy density foods include:

• Fruits and vegetables
• Whole grains
• Beans, lentils, peas
• Lean meats like chicken and fish
• Low-fat dairy products
• Soups and stews with lots of vegetables

High energy dense foods to limit include:

• Fried foods
• Baked goods
• Fatty cuts of meat
• Whole milk dairy
• Candy and desserts
• Crackers, pretzels, chips

Benefits of High Volume Foods

Filling up on high volume, low calorie density foods can provide many benefits:

• Increased satisfaction and fullness from meals
• Automatic reduction in calorie intake
• Weight loss over time without feelings of deprivation
• Promotion of overall health due to focus on fruits, vegetables, whole grains, and lean protein

Tips for Following the Volumetrics Diet

Here are some helpful tips for making the most of high volume foods in your Volumetrics diet:

• Fill half your plate with non-starchy vegetables at meals
• Enjoy fruit for snacks and dessert
• Choose whole grains like quinoa, brown rice, whole wheat pasta and bread
• Include fiber-rich beans and lentils regularly
• Use lean proteins like skinless poultry, fish, tofu and lean cuts of meat
• Cook with broth-based sauces instead of creams and oils
• Avoid drinking your calories - stick to water, unsweetened tea and black coffee
• Measure portions to stay aware of serving sizes

Sample Volumetrics Diet Meal Plan

Here is a sample one day meal plan focusing on low energy density and high volume foods:

Breakfast:

• 1 cup cooked oatmeal made with low-fat milk and topped with 1/2 cup blueberries and 1 Tbsp chopped almonds
• 1 slice 100% whole wheat toast with 1 Tbsp natural peanut butter
• 1 cup green tea

Lunch:

• Tuna salad made with 3 oz tuna packed in water, 2 Tbsp light mayo, diced celery, onion, carrots on top of 2 cups mixed greens and 1 slice 100% whole wheat bread
• 1 cup vegetable soup
• 1 medium apple

Dinner:

• 3 oz baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup wild rice
• Tossed salad with 2 cups lettuce, tomatoes, cucumbers, 1 Tbsp oil & vinegar dressing

Snack:

• 1 cup carrot sticks
• 2 Tbsp hummus

Making Volumetrics Work Long-Term

Like most diets, the Volumetrics approach requires commitment and lifestyle changes to produce lasting results. Try these suggestions for making high volume foods a regular part of your routine:

• Drink a large glass of water before meals
• Slow down your eating and enjoy the taste, textures and aromas of lower calorie density foods
• Incorporate more activity each day to allow for additional food intake
• Eat without distractions to increase awareness of portion sizes
• Get creative with herbs, spices, vinegars and cooking methods to keep flavor exciting
• Plan weekly menus focused on fruits, veggies, whole grains and lean proteins

The Bottom Line

The Volumetrics diet focuses on high volume, low calorie density foods to help you feel full while losing weight. By basing your diet around fruits, vegetables, whole grains, lean protein and low-fat dairy you can lose weight gradually and permanently without feeling hungry or deprived. Focus on low energy dense foods, watch your portions and get creative in the kitchen for lasting success.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.