Volumetrics Eating Plan: How It Works
Every diet aims at helping people with the excessive body weight to minimize the difference between their actual and the desired body mass. To achieve this goal, every diet offers its own set of tools and approaches; some recommend people cut off carbohydrates consumption, others promote high protein intake, there are also weight-loss strategies, popularizing quite exotic methods of weight-loss.
The Volumetrics Eating Plan, created by Dr. Barbara Rolls, is not unique in view of the goal – this diet was created to help people lose weight. However, the methods of weight loss, offered by the Volumetrics, are quite unique, and the way the diet works is considered to be one of the most sound and reasonable weight-loss plans for the time being.
The whole concept of the Volumetrics Eating Plan is based on the principles of satiety. Instead of banning certain food types or limiting portions size, the Volumetrics diet teaches people how to eat more, but receive fewer calories at the same time.
The secret is in the so-called food’s energy density, which defines the concentration of energy (calories) in the given weight of particular food. The lower energy density of the food – the better it is for a dieter, because it means that one will receive fewer calories while eating larger amount of this food.
Since oils have the highest energy density, and water has the lowest (because water is nothing but volume without any calories), the Volumetrics Eating Plan recommends dieters to prefer foods with higher content of water, for example, vegetables or fresh fruits. Such foods are capable of making one full without delivering many calories. Lowering calories intake in its turn promotes weight loss.
Dr. Rolls gives many practical examples to illustrate this basic rule of her diet. For example, 2 cups of fresh grapes supply as many calories as only 1/4 cup of raisins. However, eating two cups of grapes will definitely make one much fuller than eating ¼ cup of raisins. Furthermore, most of people will not eat all the grapes from those two cups, because they will become satisfied earlier. Raisins, on the other hand, will never make you satisfied, and you will most likely start looking for something else to eat in order to satisfy your hunger (as the result, you will consume much more calories in total). This explains why grapes are better choice than raisins for people, trying to lose weight.
Another example is 1/6 of cheeseburger and a bowl of soup, which are also equal in calories content. Eating soup is more likely to satisfy the feeling of hunger in comparison to a small piece of cheeseburger, eating of which can only provoke a dieter to eat the rest of the cheeseburger and, perhaps, order extra one.
Of course, the Volumetrics Eating Plan is not only about choosing between grapes and raisins or soup and a burger, on the contrary - it allows eating any food you like. But choosing soup instead of a cheeseburger is the philosophy, understanding of which helps every dieter reach his weight loss goal. And this is how the Volumetrics Eating Plan works; it teaches people to make food choices, which will make them full instead of hungry.
The Volumetrics Eating Plan does not work to provide rapid and significant weight loss – it promotes another tactics – slow but stable weight loss, when losing one pound per week is considered to be the ideal tempo of the process.