How the volumetric diet works and why it makes you lose weight
Many people make the mistake of thinking that will lose weight eating less. And they are wrong: it's not so much how much as what. Eating a lot of food will make you lose weight without starving at all. It's about filling your plate with healthy foods, that are low in calories and nutritionally rich.
This is the premise of the volumetric dietcreated by Barbara RollsProfessor of Nutritional Sciences and obesity researcher at Penn State University.
The main focus of this diet is to fill the plate with foods that are naturally low in calories and rich in fiber or water, such as fruits, vegetables and soups. Since the carbohydrates and protein provides four calories per gram and fat provides nine calories per gram, they can eat more carbohydrates and protein without going overboard on calories.
In addition to healthy, this diet will help you lose weightYou can lose up to one kilo per week without even realizing it. Here are the basics of the volumetric diet.
The volumetric diet menu
If diets with strict rules and restrictions drive you crazy, this is the diet for you. You don't have to count caloriesThe volumetric diet is not a precisely prescribed plan, measuring foods or recording points on the diet. "The volumetric diet is not a precisely prescribed plan, but rather a general nutritional concept and approach," says Paul Salterfounder of Fit In Your Dress, a 'Women's Health‘.
In the volumetric diet, the meal is divided into four groups. The goal is to eat primarily foods from groups one and two, keep portion sizes of foods from group three in mind, and minimize food choices from group four.
Group 1Fruits and non-starchy vegetables, skimmed milk and broth-based soup. Group 2fruits and vegetables with starch, breakfast cereals, low-fat meat, legumes, low-fat mixed dishes such as chili and spaghetti. Group 3Meat, cheese, pizza, french fries, salad dressing, bread, ice cream and cake. Group 4crackers, potato chipschocolate candies, cookies, nuts, butter and oil.
This is what you could eat on a normal day on this diet:
BreakfastVegetable omelet with toasted whole wheat bread.LunchGreek low-fat yogurt with fruit.FoodChilli lean meat with beans and vegetables.Snack: popcorn without butter, with a glass of milk.DinnerDoes it help to lose weight?
What I'm sure you're asking yourself now is... "Will it help me lose weight? Well, my friend, in theory yes. At least that's what several scientific researchThe researchers found a link between low-calorie density foods and weight loss. "One of the main reasons people break their diet is because they are hungry," assures Julie Uptonnutritionist and co-founder of 'Appetite for Health'. As in this diet a large volume of food is consumed, you will avoid the hunger that often comes with dieting.
Another 2007 study, published in the 'American Journal of Clinical Nutrition', also proved that this regimen helped to lose weight. The researchers randomly assigned 97 obese women to two types of diets: to some, a low-fat diet, and to others, a low-calorie diet rich in fruits and vegetables. After one year, both groups lost weight, but the people who consumed fruits and vegetables lost even more: 6 kilos compared to 4.5 kilos in the other group. The researchers considered low-calorie diets as an efficient way to lose weight.
Also, a 2005 research published in '.Obesity ResearchThe study showed that a diet high in low-calorie foods and soups (one of the cornerstones of this diet) leads to substantial weight loss.
