Eating huge portions and losing weight is the cherished dream of most people who struggle with extra pounds. However, almost 10 years ago, nutritionist Barbara Rolls from the United States successfully proved that this is really possible.
She called her principle of nutrition Volumetrics Diet. Not the refusal of food, but the replacement of some products by others is at the heart of the system. If you follow the volumetric diet correctly, you can lose weight and heal the body. We learned how a diet works and what are its pros and cons.
What is a Volumetrics weight-control plan?
Barbara Rolls, Ph.D., nutritionist and expert in the field of eating behavior with 50 years of experience, described in detail diet and its principles in her book, The Volumetrics Eating Plan. She argues that the feeling of satiety comes not from the caloric content of food eaten, but from their volume. For example, half a bar of chocolate contains about 300 calories, about the same per serving of Greek salad. In the first case, you are unlikely to stop at the food and feel satiety, but the vegetables will fill the stomach and relieve hunger.
How to eat on a volumetric diet
The author of the method advises simply to replace high-calorie foods with those that contain less energy value and at the same time are more in volume. Everyone can see that a slice of white bread is inferior in size to three rice loaves, despite the fact that in both cases there are about 100 calories.
In her book, Barbara Rolls divides all products into four groups:
1. Food that can be eaten in any quantities and at any time.
This group includes non-starchy vegetables, fruits and liquid soups.
2. Foods that can be eaten in large quantities: starchy fruits and vegetables, whole grains, legumes, lean meats, lean fish, seafood, and low-fat dairy products.
3. Foods that can be eaten in small portions: bread, meat, cheese.
4. Food, consumption of which should be limited. In this group – fried, sweet, nuts and fats.
If possible, a nutritionist suggests replacing products from group 3 or 4 with food from category 1 or 2. Eating according to the Barbara Rolls pyramid principle you can not only lose weight, but also improve health and skin. The emphasis is on vegetables, fruits, whole grains. Minimal heat treatment (to save water and, accordingly, volume) also contributes to the process of losing weight. At the same time, success is completely dependent on you: the more accurately you follow the diet and adjust your eating habits, the faster you will see the result.
The basic principle of this diet is that you need to replace those products that have a relatively small amount, but a large number of calories, to those that contain fewer calories per unit volume: this can reduce calories consumed and effectively help to lose weight.
The principle is based on the fact that we have a two-phase sense of saturation. The first phase is formed when food enters the stomach: there are receptors that analyze how much food has arrived. At the same time, at the first stage, the body does not understand what nutritional value is in this food, this analysis occurs much later, approximately 40 minutes after the beginning of the meal.
If we replace food with a high density with a large portion of low-calorie food, then at the first stage it does not matter to the body what it has received, the fact of food delivery is sufficient for it. For this reason, nutritionists actively recommend eating a vegetable salad before the main meal. After the food goes to the next sections of the gastrointestinal tract and is analyzed and disassembled into its constituent parts, the body will understand how much protein or sugar has come.
The effect of the loaves works: they absorb water and create volume in the stomach, sending a signal to the receptors. But keep in mind the composition: most of the loaves contain a lot of wheat flour, which inhibits the process of losing weight. Carefully read the composition and drink water, tea or juice after eating loaves.
The desire to eat sweets is most likely a sign of a shortage of cereal groups (cereals, pasta, potatoes), a signal that the body requires energy. There are also various options for modern low-calorie desserts without sugar or useful alternatives: marshmallows, topinambur syrup. Eat fresh fruits and berries and remember that dried fruit is a highly concentrated product, it lacks water, and the calorie content per unit of such a product is very high, which is contrary to the principles of diet.
It’s impossible to eat vegetables and fruits for a long time: the body will quickly realize that it does not receive nutrients, and the feeling of hunger will become aggravated, there will be a probability of breakdown. Therefore, we must not forget about the products of the second and third groups. The advantage of this diet is the fact that the author recommends to increase the volume: if you still feel hungry, take another portion of light meals and continue to lose weight.