The volumetric diet is a weight loss method based on the idea that it is the volume of a food ingested, and not the number of calories consumed, that brings a feeling of satiety to the body. The procedure foresees that by consuming foods that leave the body satisfied with few calories, the person will be able to lose weight without greater suffering due to feeling hungry or thinks that he is being deprived of some food.

The weight loss plan uses the term “energy density” to refer to foods that may or may not be eaten. Those that have low energy density are indicated, due to the fact that they provide a feeling of satiety. On the other hand, those that are considered more energy-dense, with more calories or that require the body to ingest large amounts to be satisfied are not recommended.

The diet is found in a book called The Volumetrics Weight-Control Volumetric Weight Control Plan, free translation), written by Barbara Rolls, who is PHD and nutrition researcher at Penn State University and by Robert Barnett, a writer from the nutrition area.

HOW DOES IT WORK
To understand how the volumetric diet works, it is necessary to keep in mind that the energy density of a food refers to its number of calories per gram. Bulky foods are those that contain lower energy density for their weight. They are generally rich in fiber and / or water, which helps to provide the body with a feeling of fullness and that is why they should be preferably consumed.

FOOD CATEGORIES
In the book, the authors classify foods into four categories. The first is with those that can be ingested at any time such as fruits, vegetables such as broccoli, tomato and mushrooms and soup broth.

Category number two includes those that should be eaten in moderation: whole grains, lean proteins, vegetables, and low-fat dairy products.

In the category of three, it includes foods that should be eaten in small portions such as breads, desserts, salty, roasts, cheeses and meats with a higher amount of fat.

The fourth category brings together foods that should be eaten rarely, such as fried foods, sweets, cookies, nuts, and fats.

To work, the volumetric diet must be accompanied by the daily practice of 30 to 60 minutes of exercise per day.

CALCULATION OF THE ENERGY DENSITY OF FOODS
To calculate the value of the energy density of a food, it is necessary to find the weight, in grams, of the portion. This number can be found on the food packaging. Still on the label, look for the calories contained in one serving of this food. Just divide the number of calories by weight, in grams.

For example, a food with 50 calories in a 100 gram serving has the number 0.5 energy density.

MENU
The volumetric diet menu provides that the person has three meals, snack and dessert per day. For example, a diet with the intake of 1,600 calories a day allows coffee to consume 400 calories at lunch 500, at dinner more than 500 and 200 in London. The number of calories ingested daily depends on the specific issues of each individual who is carrying it out. This amount can be established with the guidance of a nutritionist.

MENU 1
In the morning coffee, the advice is to prepare an omelette with vegetables. To accompany, a measure of melon and about 240 ml of low-fat milk.

For lunch, you can have a pumpkin soup, a roast beef sandwich, a tangerine and a half measure of sugar-free chocolate pudding for dessert.

For dinner, the menu includes a fruit, a spinach salad, poached salmon, broccoli and half a cup of brown rice.

During the aperitif, approximately 240 ml of low-fat strawberry yogurt can be ingested.

MENU 2
Consume a slice of papaya and a bottle of skimmed yogurt with a tablespoon of oatmeal and a dessert tablespoon of crushed flax seeds in your morning coffee. In the interval until lunch, it is allowed to have a cup of skimmed milk with coffee, without sugar or sweetener.

At lunch, the suggestion is to eat two tablespoons of lentil soup, 100 grams of grilled lean steak, a salad with curly lettuce, tawny tomato and fresh basil at will, three tablespoons of cooked pumpkin soup and three tablespoons of brown rice. For dessert, suck on a fruit popsicle.

During the aperitif, eat three apricots and two Brazil nuts.

For dinner, the menu lays down a salad of curly lettuce, grated carrot and tomato, two tablespoons of brown rice and a 100-gram piece of chicken stewed with tomato.