What is Volumetric Diet
It is normal to think that the less we eat the faster we will lose weight, but what would you say if I told you that the more you eat the faster you can lose weight? That is what the volumetric diet consists of, clearly it is about filling your plate with healthy foods, which provide few calories, but are nutritionally rich.
The volumetric diet was created by Barbara Rolls, an obesity researcher and professor of Nutritional Sciences at Penn State University.
This diet bases her theory on the fact that fat contributes nine calories per gram and carbohydrates and protein contribute only four calories per gram. That is, our plate can be full of carbohydrates and proteins and not necessarily get more calories.
The foods that you can overdo are foods rich in water, fiber and low in calories such as vegetables, fruits, lean meats and soups.
This diet does not tell you what foods you should and should not consume, it is more about the person to acquire healthy and conscious eating habits, but maintaining the low calorie regime, its creation expresses that you can lose up to 1 kilo per week.
Benefits of the Volumetric Diet
- Thanks to its satiating effect, you will feel less desire to “snack” outside of meals. Remember that nutritionists recommend eating at least 5 times a day of which 3 are the main meals (breakfast, lunch and dinner) between meals if you feel hungry you can eat fruits, cheese or a portion of vegetables.
- It is a healthy diet, since its consumption is based on foods with high nutritional value. Keep in mind that all foods provide calories, clearly some in a lower or greater proportion than others.
The key is to consume those foods that have a low caloric intake, but that in turn provide us with a high content of vitamins, minerals and antioxidants; for example, vegetables and fruits.
Although it also depends a lot on the way the food is cooked, food alone is often healthy; However, when we cook them, we add a lot of saturated fats that turn out not to be so healthy for our body.
In this sense, it is highly recommended to use healthier cooking techniques such as steamed, grilled or baked; try to avoid cooking with oils such as fried, in which case use olive oil or some of these healthier oils for cooking.
- Although it has a “slow effect” on weight loss, it is safer in the long run. Many diets promise to lose weight very quickly; And that in addition to being counterproductive for the body because it greatly restricts the contribution of nutrients, in the long term it is unsustainable because they are very restrictive diets.
- You design your plate yourself and serve yourself the amount you want, always keeping in mind that they are low-calorie foods. As for vegetables, there is no quantity restriction; on the contrary, with fruits it is recommended to take care of the portions and also consume the whole fruit and not in juice.
- The important thing is not to be hungry, but to eat until satiety but in a healthy way.
- It is one of the favorite diets of nutritionists.
Food Groups of the Volumetric Diet
The volumetric diet raises 4 group options, of which it advises that the first two we can eat mainly, the third we take care of the portions and for the fourth try not to eat them:
Group 1
Fruits, non-starchy vegetables (such as chard, peas, broccoli, squash, onion, cauliflower, artichoke, cabbage, asparagus, cucumber, bell peppers, radish, beet, tomato, cabbage, spinach, lettuce, or carrot), broth-based soup, and skimmed milk.
Group 2
Starchy vegetables (such as potatoes, bananas, corn, zucchini, and squash), low-fat meats, legumes, breakfast cereals, and pasta
Group 3
Bread, ice cream, cheese, pizza, salad dressing, French fries and cakes.
Group 4
Butter, oil, cookies, cold cuts, tuna in oil, nuts and chocolate candies
