Volumetrics Eating Plan: the Diet Regimen
Human appetite or, better to say, a strategy to satisfy it is said to be the main focus of the Volumetrics Eating Plan, suggested by Dr. Barbara Rolls, a researcher from the University of Pennsylvania. Though the plan may look a bit strange at a first glance, because it does not ban any food types and does not make dieters fulfill complicated mathematic calculations planning their meals; it was the Volumetrics that was named the best diet of the year 2007 in the USA due to its simple, healthy, and easy-to-follow recommendations on weight-loss.
How it looks like and feels like to lose weight with the Volumetrics Eating Plan is the scope of this article.
First of all, the Volumetrics diet is not about feeing hunger, fasting or deprivation of the favorite meals. It is hunger or the feeling of unsatisfied appetite that does not allow people follow certain diets with strict limitations and food taboos, on the long run. That is why the strategy designed by Dr. Rolls allows people to eat just as much or even a little more than they would normally do, focusing, at the same time, their attention on foods that contain more water to make them feel fuller while eating fewer calories.
According to the recommendations of the Volumetrics diet, one should plan his everyday meals with the thought of foods’ energy density (ED). The lower ED of a particular food is – the more welcomed it is by the Volumetrics Eating Plan.
In fact, there are 4 categories of foods defined in accordance with the energy density theory.
Non-starchy vegetables, fresh fruits, nonfat milk, and broth based soups, such as chicken with rice or vegetable soup, are said to be the food options with the lowest energy density. So, one can enjoy eating large amounts of such foods on the daily basis without any risks to consume too many calories.
Starchy fruits and vegetables, as well as grains and spaghetti, are also considered to be low ED foods; but here Dr. Rolls recommends controlling the portions of such foods when they are consumed on a daily basis.
Meats, cheese, pizza, salad dressings, pretzels and ice cream are the foods with medium energy density. Moderation is a key here. It is recommended to avoid eating these foods on a daily basis, but having pizza or ice cream once a week won’t bring many harm to a dieter. Besides, foods like meat or cheese do contain many minerals, which are important for normal functioning of the human organism and cannot be received from fruits or vegetables. Hence, these food options should not be excluded from the dieters’ menu.
Foods like crackers, chips, chocolate, cookies, candies, and, especially, oils are said to have very high energy density. It means that even small amounts of those foods contain so many calories, that all your efforts to shed a couple of pounds can be crossed out easily. But even these foods are not forbidden by the Volumetrics eating strategy – it is just recommended to consume portion-controlled amounts of such foods on an occasional basis.
Along with the eating recommendations, there are several other important constituents of the Volumetrics diet regimen. For example, Dr. Rolls recommends an adequate daily consumption of fiber (25 – 30 mg per day) and water (9 cups for women and 13 cups for men). Finally, dieting won’t be successful without exercising. About 30 – 60 minutes of daily exercising is the best way to improve general health and achieve the desired weight.
In order to make the description of the eating regimen, suggested by the Volumetrics Eating Plan, here is the sample menu for one day:
1 cup wheat bran flakes
½ cup blueberries
1 cup 1% milk
Roasted portobello mushroom sandwich on a Kaiser roll
½ cup tabbouleh
Sautéed skinless chicken breast with vegetables and Canadian
2/3 cup brown rice
1-3/4 cups mixed greens and fennel salad
1 cup strawberries tossed with a bit of sugar and balsamic vinegar
So, bon appetit and successful dieting with the Volumetrics Eating Plan!