Meet the Volumetrics Diet, A Simple Yet Effective Weight-Loss Plan
The cardinal rule of weight loss is pretty simple: take in fewer calories than you burn. And focusing on foods that are naturally low in calories can make that a lot easier to achieve. That's precisely the philosophy behind the Volumetrics Diet, a plan that has youconsuming foods that are nutrient-dense but low in calories to keepyour hunger under control while also creating a calorie deficit.
The Volumetrics Diet isnt for everyone, of course, but according to Harland Adkins, registered dietitian and founder of Fast Food Menu Prices, its a generally balanced and sustainable approach because it doesnt exclude any food groups.
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If youre eager to shed pounds but have found other diets too restrictive (looking at you, keto), experts say this plan just may be a good fit. Heres what to know before giving the Volumetrics Dieta try.
The Volumetrics Diet was created by Penn State University nutrition scientist and professor Barbara Rolls. Her book about the diet offers not only the guidelines for the diet, but also recipes and helpful tips on calculating the calorie density of foods. In addition to adjusting your eating habits, Rolls also encourages adopting other healthy habits to support your efforts, and keeping a journal to track your food intake and physical activity. Its important to note that this diet is intended to be a long-term lifestyle change, not a quick fixfor weight loss.
The Volumetrics Diet is all about eating more foods that are foods with a low energy density fruits and vegetables, for example while limiting foods that have a higher energy density.Simply put, calorie density is the measure of how many calories are in a given weight of a particular food.
Low energy density foods have a lot of water and fiber, which means more volume for fewer calories, explains Jennifer Schlette, registered dietitian and founder of KitchenSubstitute.
While the standard meal plan allows for 1,400 calories per day, this can definitely be tweaked to fit your unique needs.
By reducing your calorie intake, the Volumetrics Diet can certainly help with weight loss, says Kristin Gillespie, MS, RD, LD, and advisor for Exercise With Style.
Not only that, but this diet can also help reduce mindless snacking between meals since it focuses on fiber- and water-rich foods that fill you up. A small 2004 study found that people ate 56% more calories when they were served a meal with high-calorie density foods, whereas another small 2018 study found that meals with lower-calorie density led to decreased hunger and cravings.
Because the diet focuses on increased consumption of fruits and vegetables and inherently limits processed, nutrient-lacking foods, it can also help improve the overall nutritional quality of the diet and have a lasting effect on food choices, Gillespie tells AskMen.
Research has shown a link between the consumption of processed foods and a higher risk of heart disease, cancer, and even premature death. So, by mostly eliminating these foods from your diet, this approach may even help you to live a longer life.
Because there is a large focus on whole foods and plants, you might also see improvements in chronic inflammation, mood, and energy, notes Trista Best, a registered dietitian atBalance One Supplements.
One of the greatest advantages of this diet, according to dietitians, is that no foods are entirely off-limits. You can still occasionally enjoy foods with a high-calorie density in small portions nuts, pretzels, chocolate, etc. by making adjustments to your calorie intake at other meals.
A bigdisadvantageof the Volumetrics Diet is that it can be time-consuming to calculate the calorie density of specific foods and find suitable recipes.
You will have to make most of your meals and snacks at home, which can be too restrictive for people with tight schedules, says Adkins.
Its also not an easy diet to adhere to if you like to dine out because restaurants often prepare foods in high-fat butter and oils, meaning even those seemingly healthy vegetable-based dishes could be loaded with calories.
Emphasizing foods with low energy densities also means you may miss out on healthy fats. Adkins notes that nuts, seeds, and avocado are all examples of healthy foods with much to offer in the way of vitamins, minerals, and fiber, but theyre excluded from the Volumetrics Diet simply because of their calorie content. These foods also provide omega-3 fatty acids, which your body cannot produce on its own, and are known to improve overall heart health and cholesterol while reducing inflammation, blood pressure, and heart disease risk.
My primary concern with this diet is that its sole focus is on calories, says Gillespie. Most of us know that nutrition is not as simple as just looking at calories, but rather the overall nutrient density of foods. By looking only at calories, we may be missing key nutrients that our bodies need.
According to experts, the best candidate for the Volumetrics Diet is someone overweight with a moderate activity level who has failed to lose weight on other diets. However, Adkins stresses that it is not an advisable approach if youre an athlete who requires a higher energy intake to fuel you through your vigorous physical activities. If youre super active and not taking in enough calories, your body may begin to break down muscle tissue rather than build it.
Additionally, Schlette notes that this diet may be a good fit for people with diabetes.
Eating large quantities of watery fruits and vegetables can be dangerous for people with diabetes because these foods are absorbed very quickly, causing blood sugar levels to rise rapidly, she explains.
Its also worth noting that the Volumetrics Diet isnt suitable for anyone whos struggled with an eating disorder in the past, as it can contribute to a risky restrictive mindset.
I would be comfortable recommending The Volumetrics Diet to people who always seem to feel hungry, says Wendy Lord, a registered dietitian and consultant for Sensible Digs. It is useful for those who feel the need to snack all the time and really battle to control their calorie intake.
Foods are grouped into four categories according to energy density, according to Lord:
Meals on this diet will include mostly foods from the first and second categories, with smaller portions of category three, and rare indulgences in category four.
Heres an example of what one day of eating might look like:
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Volumetrics Diet: A Guide of Pros, Cons, and What You Should Eat - AskMen
