Lose weight without starving
With the Volumetrics diet, we can really eat our fill and still lose a few pounds. We reveal here how the principle works and what you should pay attention to.
Are you fed up with counting calories too? Then the Volumetrics diet could be just the thing for you to shed a few pounds! Unlike other diets, you can eat your fill with Volumetrics (Latin for “volumetry”) and lose weight without feeling hungry. The concept was developed by Barbara Rolls, who works as a professor of nutrition science at Pennsylvania State University.
What is the Volumetrics Diet?
With this type of diet, you do not rely on kcal or calorie, fat or carbohydrate reduction, but only pay attention to the energy density of a food. This indicates how much energy a food provides in relation to its weight. That means: Everything that has a high volume, fills the stomach well and contains a low calorie density is on the menu at Volumetrics. This food sets in the quickest feeling of satiety – and according to the expert, around one to two pounds per week can be melted away sustainably with this diet.
What can I eat on the Volumetrics Diet?
If you want to lose weight with Volumetrics, you should have a lot of fruit and vegetables on the menu. You can eat yourself really full with these low-energy, high-volume foods and forget your feeling of hunger:
- Whole grain products, e.g. B. Pasta and bread
- Vegetables with a high water content such as lettuce, tomatoes, cucumbers and kohlrabi
- Fruit, for example bananas, apples, cherries, strawberries
- Lean meats like chicken, lean ham
- Lean dairy products
And what should I do without for weight loss?
First of all: You shouldn’t completely forbid yourself to be on a diet so that you can stick to it. While you want to access as much as you want with the above foods, you should be more cautious about the following products:
- Full fat products (cheese and milk)
- Sweet and salty snacks
- Baked and fried foods
How can I replace these foods on the Volumetrics Diet?
Barbara Rolls also knows that when cooking and baking it can sometimes be difficult to do without products with a high calorie density and to use low-energy products with a high water content. Her tips: milk, egg white or yoghurt should be used instead of butter, cream and eggs. Oil should be used as little as possible – If so, Rolls recommends healthy vegetable oils like canola oil.
By the way: You can also lose weight on your stomach, as we reveal in this article!