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Volumetrics Diet

What is it?

Highlights

  1. The Volumetrics diet is an eating plan that aims to help you quit on-and-off dieting.
  2. It relies on foods with low energy density and high water content, such as fruits and vegetables.
  3. The diet promises a 1- to 2-pound loss each week for as long as you stick to the plan.

The Volumetrics diet is an eating plan that aims to help you quit on-and-off dieting by living a healthy lifestyle based on nutritious food and regular exercise. Developed by Dr. Barbara Rolls, the Volumetrics diet plan focuses on the energy density of foods. According to Dr. Rolls, awareness of the energy density of food, which is the number of calories in a specific amount of food, is the key to achieving healthy, long-term weight loss.

Volumetrics relies on foods with a low-energy density and high water content, such as fruits and vegetables. Dr. Rolls believes that by eating low-calorie foods you can eat as much as you'd like and eliminate the feelings of hunger, fatigue, and depression that often accompany other diets.

This low-calorie, high-volume eating plan includes foods with a lot of water and fiber, since both supposedly increase your sense of fullness. It doesn’t ban any food, and you can enjoy calorie-packed foods as long as you stick within the recommended calorie intake.

Foods with low energy density include:

  • fruits
  • vegetables
  • low-fat dairy
  • whole grains
  • beans
  • lean meat

The Plan

Dr. Rolls believes the key to healthy weight loss is to fill up on low-calorie foods. On the Volumetrics diet, you’ll decrease your caloric intake, which encourages weight loss. The diet promises a 1- to 2-pound loss each week, and it promises that you’ll maintain a steady weight loss for as long as you stick to the plan. The Volumetrics diet also promises that it won't drive you to give up and fall back on bad habits.

Pros and cons

thumbs up Pros
  • Volumetrics is a well-researched and healthy approach to weight loss. It emphasizes a balanced diet of fruits, vegetables, and whole grains. This allows you to feel full on fewer calories, and to lose weight while eating satisfying portions of nutritious foods.
  • Dr. Rolls provides simple recipes and offers guidance on how to stay within the recommended number of calories.
  • The diet is flexible and easy to modify with different ingredients based on personal preferences.
  • The diet emphasizes exercise as a vital component to healthy weight loss. It aims for 30 to 60 minutes of exercise per day.
  • Dr. Rolls suggests keeping a record of what you're eating as well as any physical activity. Keeping a diary will help you follow your progress and identify any areas where you need more work.
thumbs down Cons
  • The Volumetrics diet plan requires a lot of home-cooked meals. Some people may be put off by the amount of time needed to cook, calculate energy densities of foods, and keep daily records.

Healthline says

This is a positive approach to long-term weight loss that’s nutritionally sound. Volumetrics provides a well-balanced guide to eating that incorporates tips on exercise, which is just as important as food for achieving a healthy weight and lifestyle. You’ll evaluate your foods based on their calories and nutritional value, but you won’t have stringent rules about what's healthy and what's not. Dr. Rolls emphasizes a varied, nutritious diet and suggests keeping a food diary to follow your progress and identify any issues. We like this diet. It's balanced, nutritious, and offers the flexibility needed for successful long-term health.

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