The key to the Volumetrics Diet® is found in the root word of its title - volume. This new diet, developed by Barbara Rolls, PhD, focuses on foods that make you feel full and that you can eats lots of and still lose weight. Sounds intriguing, doesn’t it? This book is full of recipes comprised of such foods - yummy dishes that aid in weight loss while leaving the dieter total satisfied. The Volumetrics Diet® is not a quick weight loss diet - it is an eating plan that helps you lose weight gradually and for the long term, so don’t expect to drop fifteen pounds in two weeks.
The Volumetrics Diet® also takes the focus off the grams of fat and protein and the number of carbs found in the dish - it is only about feeling full and satisfied while watching your caloric intake. We have included the number of calories with the recipes, just to help keep you focused on the diet’s purpose, as well as the other important nutritional information. You will find in these pages a selection of delicious recipes that are easy to prepare using common and readily available ingredients.
Scan the pages - then start cooking. We’re sure you’re going to find these recipes delicious and this diet to be one of the best you’ve ever tried. So will your family and friends!
Eating a lot of food that you love and losing weight at the same time is almost a dream come true for people who find weight loss a challenge - not only a physical challenge but a mental one, as well. Dieting often leaves us craving foods that we can’t have or unsatisfied and hungry. The Volumetrics Diet® has been designed to take care of those cravings and that unsatisfied “hunger” - a craving of sorts. This diet centers on energy density in food - meaning the dish has fewer calories per gram of serving - so that a particular dish won’t use up all your calorie allowance at once. In other words, on the Volumetrics Diet®, you are encouraged to eat a pound of carrots rather than an ounce of nuts, - which incidentally, have the same number of calories, yet the carrots will make you feel so much fuller than the nuts.
Although you’re allowed to eat anything you want on the Volumetrics Diet®, you must pay attention to the energy density of what you eat - simply put, keep up with the calories in food and stay within daily calories goals. On the Volumetrics Diet® foods are divided into four categories according to energy density:
Category 1- Very low energy density: These foods are about 90% water, so they make you feel full without a lot of calories. Such foods are broccoli, mushrooms, tomatoes, non-fat milk and broth-based soups.
Category 2 - Low energy density: These foods have little or no water content and should be eaten in reasonable amounts. Foods in this category include whole grains (brown rice and whole wheat pasta products), low-fat dairy, lean proteins and low-fat dairy.
Category 3 - Breads and fattier foods: The foods in this category should be eaten only sparingly and only in small portions due to their higher fat content. Such foods are exampled by desserts, all breads, most cheeses and meats that are not very lean.
Category 4 - Fried foods and sugar treats: These foods should be excluded from the diet as much as possible, but included in very small portions when needed to curb a craving for sugar or certain tastes. Foods that are found in this category are: Candy, nuts, cookies, fried foods and all fats.
Simply said, the more foods one consumes from Category 1, the less the dieter will want from the other three categories. No food is off limits, but excess calories are - remember that! But also remember to consult a medical expert before drastically changing the way you eat. Make sure this diet is a good plan for you to follow.
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