The Volumetric’s Diet was created by Barbara Rolls PhD and is a very popular diet that has been part of a weight loss program for a number of very successful dieters.
Volumetrics is based on a very simple fact – people like to eat! And that if people are given a choice between eating more or eating less then in 99% of cases they will always choose to eat more.
The Volumetric’s Diet isn’t based on deprivation like many other diets. It’s based on this natural human preference just mentioned and the natural human dislike for dieting (i.e. hunger and unhappiness).
The basis of the Volumetrics diet is finding foods that you can eat lots of whilst you are still losing weight. Volumetrics focuses on the feeling of fullness that many other diets exlude. According to Rolls, people feel full because of how much food they’ve eaten and it has nothing to do with calories, grams of far, protein, carbs or anything else. The trick is to fill yourself up on foods that are not full of calories. In most cases, following the Volumetrics diet will allow you to eat more and not less whilst you are still easily losing weight.
In 2000, Barbara Rolls and her co-author Robert A. Barnett released The Volumetrics Weight Control Plan detailing her theory. She followed it up in 2005 with The Volumetric’s Eating Plan which provided even more recipes whilst reminded people of the basis of the diet.
You may be wondering who Rolls is and what credentials she has. She’s the profession of nutrition and directory of the Laboratory for the Study of Human Ingestive Behaviour at Penn State University. She’s written well over 200 research articles and based the Volumetric’s diet largely on the work she has done in her laboratory.
In the Volumetric’s diet, there are no banned foods, nor are foods divided into good and bad foods. You are urged though to evaluate foods based on their energy density, which is a vital concept for the diet.
The energy density is the number of calories in a specific amount of food. Some foods, particularly fatty foods, are much more energy dense than others, i.e. they have a lot of calories packed into a small amount. Water is the complete opposite because it has a zero energy density.
By eating foods with a high energy density you are consuming a lot of calories. By eating less energy dense foods you can not only eat more, but you get less calories too.
Some very low energy density foods include things like soup or broths, fat free milk and non-starchy vegetables. In contrast, some of the very high density foods include things like crackers, chips, cookies, chocolate, nuts, oils, butter, etc.
At the heart of the Volumetric’s Diet are foods with a high water content, such as vegetables and fruits, which are often up to 95% water. These will fill you up without adding too many calories. Of course, you could drink a lot of water and consume no calories at all, but you would still feel hungry.
The Volumetric’s Diet also recommends eating foods with filling fibre, lean protein (i.e. not fatty meat) and some healthy fats such as those you find in fish. You can still eat energy dense foods like sweets, fats and alcohol, you just eat them a little bit more sparingly that you would have before.
At its root, the Volumetric’s Diet is very clever. It is essentially a sensible eating program that almost any nutritionist would recommend. Reduce your calorie intake, lower your fat intake and eat lots of vegetables and fruits.
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