Want to lose those extra pounds?
Well, the good news is that you can get numerous weight-loss meal plans with just one click. However, specific tactics could be more accessible to stick with than others.
Most diets emphasize calorie restriction, which can lead to hunger and overeating. Maintaining the diet and any weight reduction over lover term makes it challenging.
The Volumetrics Diet, on the other hand, is an eating strategy that encourages weight loss by having you consume a lot of nutrient-dense, low-calorie meals.
Prioritizing meals with high water content and low-calorie density is supposed to decrease sensations of hunger. Additionally, it promotes other healthful behaviors like regular exercise and food journaling.
This article thoroughly analyzes this high-volume diet, including how effective it is in helping people lose weight.
What is the Volumetrics Diet?
Dr. Barbara Rolls made the Volumetrics diet famous. This diet emphasizes the increase in consumption of low-energy, high-fiber, and water-rich meals. This strategy aims to prolong the sensation of fullness and contentment.
Fresh fruits, vegetables, legumes, nuts, healthy grains, and lean meats should still be prioritized for the best volume-eating weight loss results. While high-calorie meals like pizza and desserts can be included in this diet, the emphasis should be on the aforementioned healthy alternatives.
According to research, these diets provide various health benefits, including preventing heart disease, type 2 diabetes, and obesity.
Additionally, this approach gives you a safe and dependable technique to reduce weight while enabling your body to adjust to dietary changes. This diet’s noteworthy downfall is the significant planning and preparation time needed.
What Foods Are Allowed on a Volumetrics Diet?
This Volumetrics diet food list accepts all food types regardless of their calorie count. The main goal is to prioritize eating low-energy meals like fruits, vegetables, salads, and soups while limiting eating high-energy foods like cheese, sweets, and fried foods.
The Volumetrics diet categorizes food into four classes based on energy density.
Category 1: Very-Low-Energy-Density Foods that Have less than 0.6 calories per gram
Lentil soup, chicken noodle soup, nonfat yogurt, most fruits, and nonstarchy vegetables, including peppers, tomatoes, mushrooms, asparagus, and broccoli, are some foods with a very low energy density.
Category 2: Low-Energy-Density Foods that Have 0.6-1.5 calories per gram
Clam chowder, split pea soup, tofu, beans, potatoes, grapes, low-fat yogurt, bananas, bran cereal, light tuna, whole-wheat pasta, tomato pasta sauce, and turkey breast are some foods with a low energy density.
Category 3: Medium-Energy-Density Foods that Has 1.6-3.9 calories per gram
Avocados, hummus, part-skim mozzarella, feta, tortillas, bread, pita, chicken breast, salmon, eggs, lean mince beef, pretzels, light mayonnaise, and ice cream, etc. fall into the 3rd category Volumetrics diet food list.
Category 4: High-Energy-Density Foods that Have 4-9 calories per gram
The following foods have a high energy density: almonds, butter, bacon, wheat crackers, sweets, chocolate, chips, jelly, peanut butter, full-fat sauces like ranch and mayonnaise, and olive oil.
You don’t need to adhere to any set formula, rule, or number of foods from each group. Instead, the goal is to monitor your diet for a few days to identify areas where you can replace high-energy meals with low-calorie-volume eating.
Over time, little changes might add up to a calorie deficit that keeps you feeling full and pleased while aiding in weight reduction.
It’s easy to prepare a dinner of very low-energy-density meals by having half of your plate consist of fruits and vegetables. Dr. Rolls advises people to begin meals with a vegetable-rich dish like soup or salad to help them fill in fiber and water before ingesting the remainder.
The Volumetrics diet plan supports nutritional substitutions as well as physical activity, significantly 10,000 steps each day. The diet also promotes keeping track of one’s weight and food intake. They also address attitude and habit-changing techniques like rewarding yourself with non-food products.
Advantages of the Volumetrics Diet
The Volumetrics diet meal plan offers several advantages, ranking among the best diets for weight loss and healthy eating.
- Safer than Other Diets: The Volumetrics diet allows for all food kinds, unlike popular fad diets that restrict them. Researchers determined that this specific eating style is safe and effective in gradually transitioning to a manner that would last a lifetime.
- Weight Management Aid: In a 2014 research that was written up in the journal Obesity, 132 participants who were following various weight loss diets were examined. According to the researchers, the Volumetrics diet produced the best outcomes and was most successful in maintaining weight reduction for at least two years.
- Long-Term Healthy Eating: According to a recent peer-reviewed study, utilizing the Volumetrics diet’s food management principles can help people lose weight and develop eating habits that they can maintain permanently.
- Prevents Obesity: You may lose a lot of weight using the Volumetrics diet. More than 9,500 participants took part in a study in 2016 that found consuming low-density meals reduced two indications of obesity: waist circumference and body mass index (BMI).
Wrapping Up…
As the name implies, the Volumetrics diet meal plan focuses on people eating large quantities of specific foods and small amounts of others. The Volumetrics diet primarily focuses on foods with low or medium energy density.
One of the advantages of the Volumetrics diet is that it helps us feel full for a more extended period, reducing our desire to snack frequently. Additionally, this diet encourages mindful eating rather than restricting specific types of food.
But before you take on this diet plan, consult a nutritionist or a dietician for your specific needs and current medical condition.
