The Volumetric Diet Food Pyramid | Top Best Diet Plans for Healthy Lifestyle

This summer to show off your silhouette you can practice the “volumetric diet”.

This way of eating, which must be temporary, serves to lose weight for those people who, being not obese, want to look “type” in good weather.

The principle of such a diet is to provide foods with a high water content, so that you feel full without a large consumption of calories.

Foods with a high percentage of water, satisfy the appetite but provide fewer calories; on the contrary, those with less water tend to have more calories.

This principle can be applied to countless foods and culinary recipes. If we take the example of potatoes, if they are fried in bags, in addition to the fat, being dry they provide little water, they fill little, but their calorie density is very high; If instead, we consume boiled potatoes, in addition to not providing fat, the water intake is increased, so that satiety is greater, and the caloric density is reduced; or also the option of making a soup or light puree of said potatoes.

In other words, more simply, the volumetric diet consists of diluting food with water to reduce caloric density, in order to satisfy the appetite without gaining weight. It is about discovering the perfect combination and making recipes that mostly include foods rich in water.

Another element that we have to increase in our intake is fiber, it is also satiating and helps regulate intestinal transit; As the fiber has to be taken with liquids, it inflates more and is more satiating.

At this point, the conclusion for this volumetric diet is to eat mostly vegetables, greens, fruits, light-fat soups, etc. In summer all these foods are tempting since we can take cold vegetable and vegetable mixtures: gazpacho, vichysoisse, cold creams of zucchini, asparagus, broccoli, etc. We can also prepare cold or ice infusions, natural juices reduced with water.

The volumetric diet food pyramid:

It is an inverted pyramid in the shape of a V where the foods that are most convenient are located at the top such as water, herbal teas, fruits, vegetables with a higher water content.

At the next lower level are fruits and vegetables with a higher volumetric value, also legumes and whole grains.

In the central area of this pyramid are foods rich in protein such as meat, fish, eggs, etc. Of these foods, a daily ration is enough.

And finely at the bottom of the pyramid are foods rich in calories that should be consumed in moderation or only occasionally: oils, chocolate, ice cream, concentrated juices.

Next, and as an orientation, I put a table of foods with their approximate water content in 100 grams of food:

Mushrooms-93%

Green salad-96%

Cucumber-96%

Peppers-91%

Tomato-94%

Cabbages-90%

Carrots-90%

Strawberries-90%

Oranges-87%

Peach-86%

Skimmed milk-89%