It is said that to lose weight, you have to eat less. But that’s absolutely not the case. The Volumetric diet, developed by Penn State professor and researcher Barbara Rolls, is all about filling up by eating a larger volume of food, while simultaneously slimming down.
Volumetric is backed by science, and it has a proven track record of helping people shed pounds.
How to follow Volumetrics
Foods with high energy density pack more calories for a relatively small portion, whereas low energy density foods are low in calories for a larger volume.
On the plan, some low energy density foods can be consumed at any time. These include water-rich, non-starchy veggies (like tomatoes and mushrooms) and broth-based soups. Whole grains, lean proteins, beans and lentils, and low-fat dairy products are allowed in moderate portions. Breads, cheeses, and higher-fat meats are limited to small portions. And fried foods, sweet treats, and candy are allowed, but sparingly.
Why Volumetrics can work
The plan estimates a weight loss of one to two pounds per week, and it’s research-backed. In fact, dozens of studies, including some conducted by Rolls, support the approach, in terms of weight-loss outcomes.
For many people, placing certain foods completely off-limits backfires; it ultimately leads to rebound binge eating or reverting back to old habits. I’ve long incorporated aspects of this plan with my private practice clients, particularly those who feel they need larger portions in order to feel full. The plan also emphasizes eating fresh, whole foods, as well as home cooking.
PNN/Agencies
