VOLUMETRIC DIET
One of the reasons that people abandon weight loss diets is because they spend the day feeling hungry. The false belief that by starving one loses more weight is what leads them to fail since it cannot be maintained for a long time. It is true that the daily control of energy consumption is what causes weight loss (ingesting less energy than is expended) but there are ways to achieve it without suffering. A useful way, especially for those who are eating large quantities, is the volumetric diet.
WHAT DOES IT CONSIST OF?
Basically it is about consuming foods with a low caloric density (little energy but a lot of volume). A clear example would be a plate of gazpacho: about a third of a liter that only contributes 100-150Kcal (depending on the recipe used). On the contrary, the foods to avoid are those with high caloric density where we find pastries, fried foods, recipes based on fatty sauces, those that contain a lot of oil … And it is not only important to look at what foods we choose but how we choose them. We cook or dress: if we compare the energy that a battered fish gives us with one that is grilled, we will see that it can triple its calorie content and, however, we do not have much greater feeling of fullness with the most energetic.
HOW CAN I CARRY IT OUT?
There are several tips to increase the feeling of fullness from meals, such as:
-Half an hour before meals: drink two glasses of water or eat a piece of fruit to keep your stomach entertained until the first course arrives.
-Eat slowly: the stomach takes 20 minutes to tell us that it is full. If we eat fast, there is still time to want to eat something more or repeat.
-Chew well: this favors eating more slowly and increasing the feeling of satiety, as well as enjoying each bite more.
-Start with a low energy density dish: salads (be careful with dressings), gazpacho, vegetable creams, soups and light broths are the best options to comply with the volumetric diet.
-Cook the second course at the moment: the intention is to recreate what happens in the restaurant. When the second course arrives we no longer have the same appetite as when we chose what we were going to eat and it is easier to comply with the next point …
-Stop eating when you are satiated: it is not necessary to finish what we have served if we no longer want more. It is preferable to serve yourself a little and twice than a lot in one and “force yourself” to finish it.
-Make a balanced diet: the main food groups satisfy us each in their own way, so we should not eliminate any, just change their usual proportions:
-Vegetables contain a lot of water and fiber, especially raw ones, and should be the main ingredient in meals.
-Meat products (meat, fish, eggs …) contain a lot of protein, which, being more difficult to digest, stays in the stomach longer and maintains the feeling of fullness. Although the diet should never be reduced to these foods.
-The starches (pasta, cereals, potatoes, legumes …) provide energy that makes us control our appetite until the next meal, avoiding snacking between meals. If we also choose them whole grains, we will achieve greater satiety due to their fiber intake. Presenting it as a garnish is an effective way to moderate the amount without eliminating them from the diet. Because it is a balanced diet, where no food group is eliminated, it can be maintained without a time limit. If we also combine these guidelines with the practice of regular exercise, we will achieve a more effective weight loss.
EXAMPLE OF A DAY:
Breakfast: -Coffee with skimmed milk -Wholemeal or seed bread with ham or fresh cheese -Fruit (melon, pineapple, orange …) Half an hour before: two glasses of water or fruit (watermelon, peach, plums …)
Lunch: -Carrot and leek cream (with vegetable broth and light cheese -optional-) -Papillote spinach with vegetables (carrot, zucchini, leek, red pepper) -Natural fruit salad (without sugar)
Snack: -Skimmed yogurt with a handful of whole grains -Half an hour before: two glasses of water or fruit (apricots, kiwis, papaya …)
Dinner: -Various salad (mix of lettuce, tomato, onion, cucumber, white asparagus) with tuna and brown rice -Skimmed yogurt or fruit (nectarine, apple, pear …)
