Food Philosophies: Volumetrics

Volumetrics is an eating plan (fervently described as “not a diet”) developed by Barbara Rolls, Ph.D. that focuses on eating foods with low caloric density. Basically, it’s the volume of food that should determine our level of fullness rather than the amount of calories, so eating fewer calories without eating less food. The caloric intake is set at 1600 calories daily, but can be modified depending on height, age, etc. Also, the focus is not on counting calories, although people are encouraged to keep a food log and be more aware of foods’ caloric density, this eating plan purports to help with weight loss and overall health. The caloric density of a food can be calculated using the number of calories and serving size, foods with low calorie density are often high in water and fibre content. Foods Included: fruits, vegetables, lean meat and fish, non-fat milk, broth, whole grains, beans, Foods Excluded (more so restricted): fried food, cookies, nuts, butter, oil, cheese, alcohol, caffeine volumetrics Possible Benefits:
  • Commonsense approach without excessive rules
  • Doesn’t restrict any food groups, making it easier to follow
  • Good for long-term weight loss
  • No known health risks or side effects
  • Heart-healthy diet, and could aid in preventing/controlling diabetes
Possible Drawbacks:
  • Possible slow or limited weight loss
  • Based on satiety, which is relative
  • Lots of lists and daily records involved
Recipes To Try: Easy Black Bean Soup, Baked Sesame Asparagus, The BEST salad   Sources:

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