Volumetrics was the brainchild of of Barbara Rolls, PhD, who created the eating plan over 20 years ago. To this day it’s still regarded as a good way to eat plenty of food and still lose weight. Volumetrics isn’t just about eating lots but eating more of the foods that satisfy you while losing weight. It all comes down to the number of calories per mouthful. Your portion sizes will be larger using Volumetrics but your overall calorie count will drop and this is where you’ll see the loss of weight, combined with exercise you’ll see a steady loss of around 1-2 pounds a week on average. Barbara based this eating plan by conducting scientific research and carrying out studies, she has been published in peer-reviewed articles by well known dietary associations.
How Does Volumetrics Work?
According to studies like the ones Rolls conducted, no matter how many calories you consume, you will usually eat the same amount or weight of food each day. So many people decide to simply eat less to lose weight but this is proven to lead to hunger, which then leads to over-eating or binge eating which can lead not just to maintaining weight but putting it on too. Dieting using Volumetrics means that you can eat the same amount of food but that food will contain less calories leading to a deficit which means weight loss. People eating via Volumetrics are also encouraged to increase their water and fibre intake to make sure that feeling of fullness is maintained over the course of the day and they do not go hungry.
What Is Volumetrics?
Simply put Volumetrics is a way of eating, the creator has written books on it for you to follow. Volumetrics makes sure that hunger is reduced, calories are reduced, good nutrition is maintained and exercise is undertaken. These four key elements are the basis for any successful weight loss plan. The books then offer detailed help and support on nutrients and how to manage hunger effectively. It is suggested that you reduce current calories by 500-1000 – (exactly how much is calculated using your personal details), limit your total fat intake to 20-30% for the day, have at least 55% of your food being carbohydrates preferably from vegetables to keep you feeling full. She recommends fibre of at least 20-30g per day coming from rough sources, so cereals and grains as opposed to fruit juice. Sugar is to be kept to a minimum due to them being seen as empty calories ie high in calories but providing little or no satiety. A lean protein intake of around 15% is required also along with a need to consume plenty of water, it’s suggested to replace all sugary or high calorie drinks with water on Volumetrics. Exercise is another important aspect to Volumetrics it is recommended to include at least 30 minutes of moderate exercise each day and to undertake resistance or weight training twice a week. You are also encouraged to think about lifestyle and change habits that have you sitting for long periods of time like watching TV.
Are Any Foods eliminated on Volumetrics?
They are not, which is great for so many people, the reason people fail at losing weight is because they are told to stop eating the foods they love. While this may be ok in the short term, in the long run many snap and start eating them again leading to overeating and gaining any weight that may have been lost. However, the books offer really helpful tips and tricks for you as well such as explaining how to swap foods and why certain foods are better than others in some cases. For example she explains how as a snack grapes are better than raisins, the reason for this is that at the same amount of calories the grapes are 4 times larger in volume than the raisins. When you put them into a bowl it’s better to see it nearly full of raisins and take your time eating them then to have a small handful of raisins looking lost in the bottom of the bowl that can be eaten in 2 mouthfuls.