Who started the volumetric diet?
University of Pennsylvania professor Barbara Rolls, one of the most respected professionals in the U.S. for diet and obesity. The basis of the bulk diet – Numerous clinical observations. Rolls said that every day a person eats about the same amount of food. But calories each day can vary. It can amount up to 800 calories a day and they do not even notice that, if choose the right food.
The volumetric diet is foods with the same calorie content have different energy densities. For example, two cups of grapes and a quarter cup of raisins contains 100 calories. But in the first case, you will be satisfied, and the second only whetted the appetite.
According to the level of energy density all food in the volumetric diet can be divided into one of four categories: very high, high, medium and low. The more fat content in the product, the higher its energy density.
If your diet is dominated by high density foods then you may run the risk of weight gain. On the contrary if your diet is predominantly low density foods then you may have bigger portion sizes which therefore in turn leads to satiety and feeling comfortable.
Make your menu by surrounding it with foods rich in water, fiber and protein, lower its energy density by limiting fat content.
Rolls Experiments have shown that if you start with a soup lunch (no more than 150 calories per serving), in general you will eat 20% less calories than if you do without the former.
Add slices of raw vegetables to food such as sandwiches and stews and also to side dishes like buckwheat, rice and pasta. To reduce the energy density and increase the dose, introduce cucumbers, tomatoes, bell peppers, collard greens and sprouts.
On the day you should consume at least 25-30mg of fiber and up to eight (for women) or ten (for men) glasses of water.
Learn how to calculate the energy density of the product. To do this, its calorie content is divided by the weight (g). For example, low fat cheese slice (28 g) contains 60 kcal. Dividing 60 by 28, we get the energy value of this portion: 2.1 The smaller the number, the more of this product, you can consume without fear of over eating.
Reduce the fat during cooking to a minimum. Use non-stick pans, plus the volumetric diet you use vegetable broth and water in place of vegetable oil. Instead of mayonnaise and sunflower/butter sauces choose low-fat: salsa, horseradish, natural yogurt and low-fat sour cream, mustard, balsamic vinegar. Actively use spices.
What to abandon
Rolls advises that you avoid crackers, chips, cookies, chocolate, candies, cakes and butter. Significantly limit the hard and soft cheeses, nuts, vegetable oils and alcohol. Only once a week you can afford to eat a pizza or ice cream.
On what to focus
In the volumetric diet, products with a low to medium energy density, that is, those that contain a high water and fiber. First, it is non-starchy vegetables, chicken soup with rice and vegetables, vegetable soups, stews, casseroles and meat with vegetables, fruits, smoothies, whole grain breads and pastas. Second, protein foods: lean meats and fish, beans, egg whites, milk and low-fat natural yogurt. Third, do not forget the healthy fats: omega-3 and omega-6 found in fish, olive and flax-seed oil, walnuts.
How many times a day do you need to eat on the volumetric diet
Three main meals and one or two small meals if still hungry.