Want to feel full while still eating the same amount of food? Learn how to swap high fats foods for low-density foods to lose weight.
The focus of the Volumetrics Diet is energy density. The idea is to eat a larger portion of lower calorie, lower density food to feel satisfied while losing weight. Eating more of the right kinds of foods will help you feel satisfied while following a low calorie weight loss plan.
A common comparison that is used for describing the Volumetrics Diet is grapes versus raisins. Measure out a bowl of 100 calories of each and you will see a huge difference in the portion sizes. You can eat just a quarter cup of raisins or two cups of grapes. Which is more filling? Which is more pleasing to your senses?
Half the battle of losing weight is in your mind. If you can trick yourself into feeling full and satisfied by eating foods that are less dense, you have a better chance of reaching your weight loss goals. By swapping out your typical snacks with low density foods, you’ll be able to avoid feeling deprived on your diet.
Incorporate Volumetric Diet Principles in Your Meal Plans
To get maximum results from a Volumetrics Diet you'll need to come up with meal plans that include lean protein, fruits, vegetables, high fiber foods and low-fat dairy products.
A typical dinner would include chicken breast, brown rice, a vegetable and a whole wheat roll. Pay attention to your portion sizes here. If you still feel hungry after a meal you can have an extra serving of vegetables or save some of your daily calories so you can have fruit for dessert.
Additionally, you look for ways to cut calories by swapping your usual foods with less dense food options. Switch from whole milk to skim or 2% milk, use ground turkey in place of hamburger in recipes and opt for smoothies instead of ice cream shakes. Replacing high fat foods in your diet will help you shave hundreds of calories off of your diet.
Summary of The Volumetrics Diet
The Volumetrics Diet is a sound program based on the fact that the only way to lose weight and keep it off is to maintain an energy balance. You must burn more calories than you eat. The Volumetrics Diet shows you how to cut calories without going on a starvation diet.
Reference: The Volumetrics Weight Control Plan, Barbara Rolls and Robert Barnett (HarperCollins, 2000)
