Volumetrics Eating Plan

Volumetrics is based on acknowledging that people like to eat. Unlike other diets, Volumetrics doesn’t fight people’s urge to eat.

Volumetrics creator Barbara Rolls believes that limiting diet to strictly causes dieters to become hungry and unhappy that they give up and go back to previous ways.

The creator went for this seemingly impossible approach of finding foods that people can a lot while still lose weight. The key to volumetrics is satiety – or the feeling of fullness.

Rolls explains that people feel full because of the amount of food they eat, not the number of calories, protein or carbs in the food. They idea now is to eat foods that are filling, but not filled with calories.

How it works?

Volumetrics encourages you to set reasonable goals: about 5-105 of your body weight, 1-2 lbs a week. The key part of the diet is:

Eating low energy density foods

The author notes that people have difficulty counting calories. For you to make good choice, Rolls suggests you learn which foods are high and low in calories. Her books contain plenty of recipes and meal suggestion for people who want to eat a simple 1,600 – 2,000 diet.

Keep track

The author suggests that your record the food you eat and the amount of physical activity you get. This is so you will have a baseline. Start by recording your food and exercise on an average. Thus, you can make adjustments. Lastly, the author suggests you record your weight at least once a week (but not more than once a day).

Increase your physical activity

Start light and slow. You can go with whatever activity you enjoy doing. The author suggests though, that you should aim for at least 30-60 minutes of exercise on most day. Walking is a good start. The author suggests using a pedometer.

Learn how to compute energy density

It’s important that you are able to do this because it allows you to eat and choose foods better. Volumetrics books have chards at the end that lists energy density and calories of different foods according to weight.

What you can eat?

Volumetrics doesn’t exclude food types. It only encourages people to evaluate foods based on their energy density. Energy density is the number of calories in specified amounts of foods.

Some, like fats are very energy dense. They contain a lot of calories even in small sizes. Water on the other hand, has zero energy density.

Eating high energy density foods means you pile up a lot of calories quickly. With low energy density foods, you can eat more of it with lesser calories.

Examples are:

Very low-density foods:

  • Non-starchy vegetables
  • Nonfat milk
  • Soup broths

Very high-density foods:

  • Crackers
  • Chips
  • Cookies
  • Chocolate/Candies
  • Nuts
  • Butter
  • Oils

This means that foods that have high water content are recommended. Plenty of fruits and vegetables (80-95% water). These foods are filling but have less calories. Water though is not enough, the author says. Water quenches thirst but does not satisfy hunger.

Volumetrics also recommends cutting down on eggs, cream. Instead, opt for egg whites, yogurt and applesauce.

High fiber foods and adequate portions of lean protein, and healthy fats from fish are also recommended. Sweets fats and alcohol may be taken in small amounts.