A volumetrics plan helps control hunger by filling you up, but they also do it on fewer calories.
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(Health.com) -- You're no diet dummy -- your "unrealistic" detector is on high alert. Cut out carbs? Fast on herbal juice blends? Please.
So what a relief to rediscover Volumetrics, a way of eating that just plain makes sense. By pumping up your diet's volume in easy ways (more of that to come), you will not only enjoy yummy foods, but also eat a lot of them and still lose weight.
It all comes down to calories per bite. "By choosing foods that have fewer calories per bite, your portion size grows, but your overall calorie count decreases," explains Barbara Rolls, PhD, the creator of Volumetrics and author of the new book "The Ultimate Volumetrics Diet". "So you end up with a satisfying amount of food."
Key word: satisfying. Rolls, a professor of nutritional sciences at the Pennsylvania State University, has spent 20 years studying the science of satiety -- that feeling of fullness at the end of a meal -- and how it affects hunger and obesity.
Research shows that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food. If you're sated after eating, you're likelier to stick with a diet.
Health.com: Eat (yes, eat!) to lose weight
The staples of the Volumetrics plan -- water-rich foods like brothy soups, fruits and vegetables, whole grains, low-fat dairy, lean meat, and fish -- not only help control hunger by filling you up, but they also do it on fewer calories.
Foods that are high in fat and/or sugar are just the opposite: They're less filling, plus they have more calories per bite.
Originally posted here:
The eat more to weigh less diet
