Conventionally we believe that to lose weight one must reduce their portion of food, however, that is absolutely not the case. Penn State professor and researcher Barbara Rolls developed the volumetric diet which is all about eating a large portion of food while simultaneously slimming down.
Sounds too good to be true, isn’t it? Here’s what this weight-loss plan is all about, how to follow it, and a few challenges that you might come across if you give it a go.
No food is off limits, the idea behind this diet is to focus on energy density which means the number of calories in a given food portion. Foods with high energy density pack more calories for a relatively small portion, whereas low energy density foods are low in calories for a larger volume.
You can consume some low energy food as well, which include water-rich, non-starchy vegetables like tomatoes and mushrooms, or broth-based soup.
Whole grains, lean proteins, beans and lentils, and low-fat dairy products are allowed in moderate portions. Bread, cheeses, and higher-fat meats are limited to small portions. And fried foods, sweet treats, and candy are allowed, but sparingly.
Unlike any other food plan, Volumetric gives you an option to choose your food, nevertheless, when you select high energy density food your portion must shrink.
The point is to fill up on low energy density foods, which are generally healthier and more nutrient-rich—such as salads, broccoli, and fresh fruit.
With all sorts of food arranged by you, high physical activity is thoroughly encouraged, starting with an additional 150 steps per day, with a goal of hitting 10,000 steps daily per your fitness tracker or pedometer.
The plan estimates a weight loss of one to two pounds per week, and it’s backed by research.
For many people, placing certain foods completely off-limits backfires; it ultimately leads to rebound binge eating or reverting back to old habits