Volumetrics diet: curb those hunger pangs while being in a calorie deficit

Tired of a diet that asks you to eat less food? Fed up of not being allowed to eat what you like? Try the Volumetrics diet!

Created by Dr. Barbara Rolls, a professor of Nutritional Sciences at Pennsylvania University, Volumetrics is a diet that promotes the consumption of nutrient-dense and low-calorie foods with a goal to feel full while consuming fewer calories. The trick is to choose a nutritious balance of food that is satisfying and filling without any excess calories. It is also recommended that you indulge in some amount of physical activity while following this diet.

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But what can you eat? It is important to eat keeping the calorie density in mind. As highlighted by Rolls in her book The Ultimate Volumetrics Diet, the food for this diet is divided into four categories on the basis of their calorie density.

The first category includes very low-calorie density foods like fruits, non-starchy vegetables and broth-based soups. These are “free foods” that can be eaten any time.

The second category includes low-calorie density foods like whole grains, lean proteins, legumes and low-fat dairy. These need to be eaten in reasonable portions.

The third category includes medium-calorie foods like bread, desserts, fat-free baked snacks, cheeses and higher-fat meats. The portions for these items need to be managed.

The fourth category includes high-calorie density foods like fried snacks, candy, cookies, nuts and fats. It is very important to manage the portions and frequency of eating these items.

The advantage of this diet is that it is less restrictive for it does not take away your favourite meal. It helps induce weight loss as it focuses on consuming food items that are low in calories. Also, it helps you feel satiated for it encourages the consumption of healthy and nutrient-dense food products.

With your plate full and calories in check, there is no reason why you wouldn’t want to try this diet!

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