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Volumetrics Diet

Diet Origins

The diet author is a professor of nutritional science at Penn State University which includes a research kitchen lab.  Research is conducted on what aspects of foods (calorie density, fat content, portion size) "affect how much people eat, how hungry they feel, and what affects the enjoyment of foods being eaten.  

Diet Philosophy 

"The Volumetrics Eating Plan 

  • Focuses on what you can eat, not on what you must give up.
  • Is based on sound nutritional advice widely accepted by health professionals.
  • Emphasizes that the only proven way to lose weight is to eat fewer calories than your body uses as fuel for your activities.
  • Stresses that when you are managing calories it is more important than ever to eat a good balance of foods and nutrients.
  • Teaches you to make food choices that will help control hunger and enhance satiety.
  • Show you how to fit your favorite foods into your diet.
  • Reinforces eating and activity patterns that you can sustain for a lifetime of achieving your own healthy weight. 
"Volumetrics is based on the science of satiety, the feeling of fullness and satisfaction that you should have at the end of a meal.  Satiety is the missing ingredient in weight management.  If you limit calories by simply eating less, you'll feel hungry and deprived."

"Cutting out or drastically restricting foods is simply not sustainable.  A am going to show you how to get rid of the guilt and fit every kind of food into your diet."'

"Assess your hunger and fullness while you are eating and stop when you are full.  It is okay to leave food on the plate."  

Diet Structure

"Volumetrics is an eating plan based on the latest research on how ot control hunger while managing calories to lose weight or to hold steady at your current weight.  The plan also helps to ensure that you are eating a balanced and nutritious diet. "

"You can choose high-satiety foods.  The basics are simple:

  • "Eat foods low in energy density.(more volumne less calories, high water content, low fat, high in fiber)
  • Choose foods high in fiber.
  • Eat adequate amounts of lean protein.
  • Reduce intake of fat."

"Grains, breads, cereals, vegetables, fruits, and refined sugar contain primarily carbohyrdrates, which serve as teh body's main fuel.  This broad range of foods provides more than half of hte calories most of us consume.  You don't have to eliminate carbohydrates from your diet to lose weight - to do so would mean you would miss out on valuable nutrients.  Instead, choose wisely - go for the carbohydrate-containing foods that provide the most nutrients and the most satiety.  Choose these high in water and fiber, particularly vegetables, furits, and whole grains.?

Fat:  20 to 30 percent of total calories

Carbs: 55 percent of more of total calories

Fiber: 25 grams a day for women

Protein:  15 to 35 percent of calories, 0.4 grams per pound of body weight.  Up to 0.8 grams per pound for active people.  

Water/fluids: 9 cups of fluids per day for women, 13 for men.

Sugars:  moderate use, avoid sugary drinks

Banned Foods 

None.  This diet allows every kind of food, but moderation is key.  But this diet does recommend to choose reduced fat foods and avoid saturated fats and trans fats.  

Eating Out

Restaurant portions are excessive.  Only eat a porion of the high-energy-dense foods and try to choose very-low-energy-dense food options.  

Desserts 

Many desserts are composed of sugar and fats which are allowed at a moderate level.  

 

Supplements

 

None

 

Alcohol 

Drinking your calories can impact your weight loss.  This diet recommends limiting your alcohol intake to not more than one drink a day for women, 2 for men.

Exercise

30 to 60 minutes moderate intensity physical activity on most days of the week.  Resistence training two times per week.   

Diet Testing 

"Research shows that, over a day or two, a person will eat about the same weight of food.  When scientists have looked at what people report they eat, or when food intake has been measured in the lab the weight of food a person eats is more than similar from day to day than the  number of calories consumed."  In the author's lab "we have conducted a number of studies showing that people help themselves to equal amounts of food regardless of calorie content.  Therefore, when the energy density of a food, such as a casserole, is reduced by adding water or water-rich vegetables, people eat the same amount of food and, as a result, they eat fewer calories.  Significantly, they feel just as full and satisfied."

The average fiber consumption is 15 grams per day, well below the recommended.  "Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake.  Even better for those of you wanting to lose weight is that studies have shown that, in just four months, this increased fiber intake resulted in the consumption of fewer calories, which led to an average weight loss of five pounds without dieting."

Anticipated Weight Loss

This plan recommends a weight loss of 1 to 2 pounds per week.  

Measuring Tools

In order to lose weight, you must reduce calories.  "The goal of Volumetrics is to get you beyone havaing to count the calories of every morsel you consume.  You need to understand where the calories are, and I will help you with that.  When you learn how to choose foods wisely, you will be eating a nutritious balance of foods that will leave you full and sastified withou excess calories."

Become familiar with food portions using a food scale and measuring cups.  

Plate portions - "follow the guidelines set by the American Dietetic Association and the American Institute for Cancer Research on how to fill your plate - aim to cover 2/3 of more of your plate with plant-based foods such as fruits, vegetables, whole grains, and beans; and the remaining 1/3 or less with lean animal protein."

"Test whether you are portion savvy on a fun website set up by the National Institute of Health:  http://hin.nhibi.nih.gov/portion/

BMI chart

Calculating dailly calorie needs

Food diary

Goals

Get in touch with feeling of hunger and satiety survey.

Physical activity journal 

 

View Sample Diet Now

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Supplements