Volumetrics diet refers to an eating plan that controls hunger and cuts calories by teaching people to eat foods low in energy density, choose foods high in fiber, eat enough lean protein and reduce fat intake. We are not a species known for willpower; we go for time-conscious eating, economic-conscious eating, but over time it’s a poor value.
“The Volumetrics Weight-Control Plan” written by Barbara Rolls is based on the science of satiety – feeling sufficiently full at the end of a meal. Barbara Rolls examines fat, carbohydrates (simple and complex carbohydrates, sugar, sugar substitutes and fiber), protein and water and shows how the addition or reduction of each component in a dish affects energy density.
The author returns to some familiar methods like calculating daily calorie consumption and recommending personal food diaries and regular exercise. Old news may be good news here, though, since Rolls cites the studies on which those methods are based.
The first third of the Volumetrics book covers how to lose weight and keep it off by figuring what your healthy weight should be based on Body Mass Index. Next, she helps figure how many daily calories you currently consume to maintain your current weight and then suggests reducing those total calories by 500 a day, which should equate to a 1 pound a week weight loss.
If the daily calories that remain come from very low, low and medium energy density foods, you should have as much or more on your plate at each meal without missing those 500 calories. Rolls supports her Volumetrics diet plan with loads of information and tips.
For example, she shows fats as the most energy dense of all foods with a rating of 9 (the highest) and gives numerous ways for both cutting fat and working in some fat by reducing other components.
Take a baked potato, for example, with butter and sour cream. For 200 calories you could: dine on a whole, no-trimmings baked potato, or three-fourths of a baked potato with 2 tablespoons sour cream, or half a baked potato with 1 tablespoon butter.
The chapter about carbs deflates commonly accepted myths like sugar makes you fat:
“At Duke University, overweight women on a 1,100 calorie weight loss diet lost as much weight on a diet that got 43 percent of its calories from sugar as on one that got only 4 percent.”
And sugar substitutes:
“Artificially sweetened foods, used in moderation, pose no health risk.” And explode another myth that: “sugar substitutes stimulate hunger.” Researchers have demonstrated that this is simply not true.
Within the Volumetrics diet book, you’ll find 77 pages of recipes like layered black bean dip, corn chowder and beef stroganoff. The author covers how to use what you’ve learned from Volumetrics eating plan in the day-to-day real world. There’s nothing dry about reading Volumetrics and it comes as close to a page-turner as a diet book can. If you read it you’ll probably catch yourself frequently saying, “No kidding, I never knew that.”
Following the Volumetrics diet plan for six months has one final benefit, it creates the potential for continued success since by then the plan will have become a habit.