The Volumetrics Diet
The Volumetrics diet was developed out of the clinical experience and research conducted by Barbara Rolls, PhD, nutritionist, professor of nutrition, and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. Dr. Rolls is the author of the popular books, The Volumetrics Eating Plan (Harper Collins, 2005) and The Volumetrics Weight Control Plan (Harper Collins, 2000). The diet focuses on satiety (the feeling of fullness) and the energy density of foods (the number of calories in a specified amount of food). It emphasizes foods that are low in energy density (a small number of calories in a large amount of food). Dr. Rolls has conducted research on satiety and food energy density and has written over 200 research articles.
The Volumetrics diet discourages or limits high-density foods and encourages plenty of low-density foods. High-density foods contain a large number of calories in a small quantity, such as fats, oils, butter, nuts, baked goods, and chips. These foods should be avoided or eaten in small amounts. Low-density foods fill you up with less calories and include vegetables, fruit, lean protein, fish, whole grains, beans, legumes and foods with a high water content (such as soups, stews and fruit desserts). The diet includes ways to reduce fat in dishes, such as substituting applesauce for oil, egg whites for whole eggs, and fat-free milk for cream. It also contains recipes, menu planners and graphs for calculating the energy density of foods.
The Volumetrics diet is based on the premise that eating more satisfying portions of low-density foods will help you feel full on fewer calories and control hunger while losing weight. The diet doesn't guarantee a rapid weight loss. Instead, it promises a slow, sustainable weight loss of about one to two pounds a week. The Volumetrics Eating Plan provides meal plans of about 1,600 to 2,000 calories a day. It encourages daily record keeping of food intake and physical activity in order to track progress and make dietary adjustments and improvements.
"Volumetrics, Dr. Rolls' rigorously tested and proven system for weight management, incorporates sound research findings from around the world into a nutritious plan and shows you how to personalize it to suit your preferences and goals," states the Volumetrics website. "It's all about choices, and THE VOLUMETRICS EATING PLAN helps you choose the right foods for every meal and every lifestyle, without giving up flavor or diversity in your diet. "
Rolls B. The Volumetrics Eating Plan, New York, NY: Harper Collins, 2005
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Volumetrics: What It Is, WebMD:
Volumetrics: What You Can Eat, WebMD:
Volumetrics: How It Works, WebMD:
Volumetrics: What the Experts Say, WebMD:
Volumetrics: Food for Thought, WebMD: