In a scenario in which many seek quick and miraculous solutions to lose weight, the volumetric diet stands out as an easy-to-adhere approach, being less aggressive than restrictive eating models.
This is because, instead of adopting diets characterized by deprivation on the menu, this methodology proposes a change: allowing you to eat more, just by opting for foods that are low in calories per volume.
For those who have experienced the frustrating cycle of restrictive diets followed by rebound effects, the Volumetrics Diet offers a new perspective . If you’re curious, here’s how it works and whether it’s worth following!
What is the Volumetrics Diet?
The volumetrics weight loss program is an offer aimed at people who need to shed pounds but do no longer want to experience hungry. Formulated again inside the 90s with the aid of the American nutritionist Barbara Rolls, the regime is based on the principle of eating meals which are high in extent however low in calories.
In other words, the reasoning behind this strategy is quite intuitive: by choosing foods that take up more space in your stomach, you tend to feel full with fewer calories.
However, it is important to note that, like any diet, the Volumetrics diet is not a miracle solution , but rather an approach that seeks to minimize the feeling of hunger. In addition, it requires planning and conscious choices to ensure adequate nutrition.
In order to ensure a menu that meets your individual needs, seek professional guidance so as not to harm your diet.
How does this regime work in practice?
In practice, the volumetric diet divides foods into four groups, with the idea that it is necessary to consume the largest quantity from group 1 and the smallest from group 4. Below, you can see each category:
Low-calorie foods
The first group contains foods rich in water and fiber, which provide volume to the plate. On the diet, this is the basis for most meals , allowing you to feel full without exceeding the calorie limit.
Here, the main foods are:
- Vegetables.
- Fruits.
- Vegetables.
- Whole grains rich in fiber.
Low calorie density foods
Grains and legumes are whole beans such as rice, oats, and chickpeas. Alimentary and more calorific than those from group 1, these foods, however, have a place in a balanced diet.
Medium calorie density foods
Meat, cheese, and eggs, whole meal bread can all be considered the third group that includes these foods. Even though these are delicious, they should only be consumed with great restraint while on the diet as they are very high in calorific content. They are recommended in minute dosages, but infrequently in a greater number than of such meals.
High calorie density foods
Finally, this group includes the foods that are least recommended in the approach, due to their high caloric density and low nutritional value. It is important to note that they are not explicitly prohibited , as the emphasis is on healthy and balanced food choices. However, they should be avoided as much as possible to ensure long-term weight loss success . This group includes foods such as:
- Ultra-processed .
- Fried foods.
- Saturated fats.
- Foods high in added sugar .
But is it worth adopting this approach?
Although it is recommended for weight loss, the Volumetrics diet can be adopted by people who are looking for other goals besides weight loss. If you want to improve your health, or even seek a healthier diet, this approach may be useful for your routine.
Furthermore, adherence can bring significant benefits, such as reducing the risk of chronic diseases, including type 2 diabetes and cardiovascular disease, due to the promotion of the consumption of natural and whole foods.
However, be aware of health issues that require the consumption of specific foods to maintain good health. People with conditions such as anemia and osteoporosis, for example, should avoid this model. Again, seek a nutrition professional to adapt your menu, avoiding adaptations without proper knowledge.
So, making informed and conscious decisions will help ensure that your eating plan not only supports your health goals, but is also sustainable in the long run!