Eat more and weigh less with The Volumetrics Diet! This sounds a little bit controversial, right? How can you eat more and lose weight? But with the Volumetrics diet plan, you can do exactly that!
I want to write this article about weight loss because I just finished reading the book, and this article is a short resume about the Volumetrics diet plan.
I first discovered this diet on YouTube and believe me it was a relief to hear that is possible to lose weight without feeling hungry. And I was curious to know more, so I bought the book. Which taught me many things. Now I’m happy to share them here.
In a raking that was done in the USA, the volumetrics diet plan is the number 2 diet in the world. It got high marks for healthy, for short-term and long-term weight loss. And because of its simplicity and common sense approach it is easy to follow.
This is not a new diet but it stands the test of time. This diet works because you’re pumping the volume of what you eat with foods that are low in calories while you enjoy the foods that you love. And very important: you can eat a lot, until you are full.
What is the Volumetrics Diet?
This weight loss eating diet is based on the concept that you should focus on the volume that you are eating. Because you are eating the same amount of food every day, the same amount of volume no matter the calories of this food. And that’s where the name comes from.
Knowing this you can choose foods that have lower calories per bite. And by doing so you eat until you are full but your overall calories intake is low.
Not to make any confusion calories per bite refers to calories per grams. It is just a way to measure calories density or energy density of a specific food.
The reality is that the amount of food that you eat has the greatest effect on how full you fell, not the total calories that you eat. This was proven by professors in nutrition at Pennsylvania State University. And the advantage is that a diet which makes you full is easy to follow.
If you want to read something interesting I suggest you read about intermittent fasting. Also, you can combine fasting with volumetrics for a boost in weight loss.
What to eat
In the volumetrics diet foods are divided into 4 categories, depending on their caloric density
- 1 (less than 60 Calories per 100 grams) – non-starchy vegetables, almost all fruits and broth-based soups.
- 2 (between 60 and 150 Calories per 100 grams) – low-fat dairy, lean protein, legumes and whole grains
- 3 (between 160 and 390 Calories per 100 grams) – cheese, bread, pretzels, fat meat, pizza, ice cream
- 4 (more than 400 Calories per 100 grams) – sweets, fried food, nuts, crackers, butter and oils.
Therefore each category has his own eating rules:
- 1 – you can eat as many as you like.
- 2 – you should eat reasonable portions.
- 3 – you should watch your portion size.
- 4 – you should keep this to a minimum.
What to drink?
Compare to foods, beverages have a different effect on fullness. I think you saw that you can drink a lot of sodas, alcohol or any other liquid calorie without feeling full. Furthermore you can get from drinking two beers the same amount of calories that you get from a volumetrics meal and is the same with any other beverage.
No matter what you are drinking and how much, you will still be hungry and you will eat a normal meal. And those calories will add up to the calories from the beverages.
So what can you drink? You can drink water, sparkling water, diet sodas, fat-free milk, coffee and tea. In addition you can add some flavors to your water by adding a little fruits juice or fruits into your water. And you can add low calories sweeteners or low-fat milk to your tea or to your coffee .
Because alcohol has 7 Calories you need to keep it to a minimum. Chose alcohol drinks that have a low caloric density. To give you an example light beer has fewer calories than a normal beer.
How to eat
You can apply the principles of volumetrics diet to each of your meals by choosing to eat more foods from category 1 and 2.
For breakfast, you can eat eggs, fruits, low-fat milk, low calories cereals, Greek yogurt. In addition you can also eat vegetables.
Lunch and dinner usually are made from more dishes. Appetizers, first course, follow up by the main course and ending up with something sweet like a desert. Each of this dishes needs to respect the principles of volumetrics. Therefore let see how you can do that!
For the appetizer, you can eat a salad, a vegetable plate, dip vegetables into a low-calorie sauce.
First course you can eat a soup. And for the main course, you can add 1/2 – 2/3 veggies and the rest can be a low-fat meat or pasta with rice, beans or green peas.
And finally for desert, I think you know the answer! Yes, it is fruits. And you can combine them with non-fat Greek yogurt.
What I wrote here is just the basics, but you can make your own foods and you can find tonnes of recipes on the internet.
If you want more practical advice about the Volumetrics weight loss eating diet you can find here how to apply it to your life, changing your eating habits.
And to help you lose weight I want to offer you my weight loss guide. In it, you can find the exact system that you can use to lose weight and keep it off. To get this guide for free enter your name and email in the box below.