The Volumetrics diet, created by Barbara Rolls, focuses on eating foods with high volume per calorie and limit foods with a low volume per calorie. According diet its official website, the plan “will help you choose the right foods for every meal and every lifestyle without giving up flavor or diversity in your diet.” When after Volumetrics diet, you eat large portions which helps keep you full. The Volumetrics Diet aims to change your eating habits forever, so you maintain weight loss with ease.
. Measuring tape.
Educate yourself on the caloric intake of your favorite foods. Read labels on packaged foods and look up nutrition information for fresh foods or restaurant meals. Check Resources links to sites with lists of nutritional profile of many foods.
Replace all high calorie foods in your breakfast for suitable low-calorie substitutes. Switch from sugary cereal to a sugar-free version. Replace milk with non-fat milk or a low-calorie non-dairy milk unsweetened soy or almond milk. Eat fresh fruit instead of dried fruit, egg whites instead of eggs, oatmeal instead of pancakes.
Reduce your consumption of caloric beverages. According to MSNBC, “When people use more calories from beverages, they do not compensate by eating or drinking less.” Do not give you the same feeling of fullness as food. Switch to low or no calories versions of your favorite beverage by swapping soda for diet sodas and juice for flavored water.
Add fresh vegetables for lunch and dinner. Fill half of each lunch and dinner plate with low-calorie vegetables. Choose raw, steamed or stir-fried vegetables over vegetables cooked in oil or butter.
Switch from refined carbohydrates to complex carbohydrates. Choose whole-grain pasta, brown rice, whole-wheat bread and potatoes. These foods contain more fiber and protein than their refined counterparts. This helps you to feel full for longer periods of time.
Replace fatty, high-calorie proteins with low-calorie versions. Choose lean meats and low-fat dairy products. Increase your intake of fiber-rich proteins such as beans, lentils and tofu to increase fullness and reduce caloric intake.
Cut down desserts. Choose low-fat ice cream or yogurt over full-fat ice cream. Add fresh-cut fruit to desserts or consume fruit instead of other sweets. Bake your own low-fat desserts instead of eating desserts filled with oil or butter.
Tips and Warnings
Add exercise to your eating plan for additional benefits. Perform aerobic exercise at least three times a week for 30 minutes.