The Volumetric Diet was created by Barbara Rolls, director of the "Laboratory for the Study of Human Ingestive Behavior" at Penn State University in the United States and described in the book "The Volumetrics Eating Plan" published in 2000.
The Volumetric Diet is based on the concept of calorie density: Choose foods low in calories but very satiating, that thanks to their low calorie intake can be ingested in large amounts. Ex. 100 grams of eggplant make 27 Kcal and satiate widely, while 100 grams of olive oil provide 900 Kcal but do not take away certain hunger. We can then afford to eat eggplant how many want to feed us at all, while also consumed 100 grams of oil, we will still need to eat.
In fact, if you choose a high energy density foods will shoulder more calories without satiated, while eating less dense food in calories they will take larger amounts, with a greater fulfillment.
This diet is therefore particularly suitable for those who can not follow other weight loss diets because they feel constantly hungry. And 'suitable for those suffering from emotional eating and those who need to eat a lot to feel really satisfied.
Unlike diets that restrict the consumption of food, the Volumetric Diet allows you to follow your food needs without the sense of frustration and great sacrifices that a slimming sometimes entails.
The Volumetric diet does not promise all the "loss of pounds in y x weeks or months." The slimming guarantees is moderate, but achievable in a healthy and sustainable in the medium and long term. In principle, it still losesgradually one kilogram per week.
In this diet, of course, they are so important foods that contain large amounts of water and fiber, such as fruits and vegetables.
The Diet Volumetric divides foods into four categories, those at very low caloric density (0-50 kcal / hg), low (50-150 kcal / hg), medium (150-400 kcal / hg) and high (400-900 kcal / hg), and recommended to base its power on the first two categories of foods, limiting those with medium and high caloric density.
Group 1 – very low caloric density foods: includes all fruits and vegetables without starch (eg. Tomatoes, zucchini, eggplant, fennel, broccoli, cabbage, cauliflower, celery, carrots, etc. Not such as potatoes) , skim milk, low-fat yogurt, and dishes such as soups, stews and vegetable broths.
Group 2 – low caloric density foods: Includes all fruits and vegetables including starchy food (eg. Potatoes, pumpkin, chestnuts, potatoes), legumes, cereals (barley, spelled, corn, etc.), pasta and rice (preferably whole, even more satiating), fish and white meat.
Group 3 – average caloric density foods: includes bread, red meat, cheese, pizza, eggs, sauces and desserts less creamy.
Group 4 – high-density foods: Includes derivative of bread as crackers and breadsticks, potato chips, salty snacks, chocolate, shortbread cookies, candies, dried fruit and condiments such as olive oil, butter and lard.
Based on these food groups, you can give an example of a typical day with the Volumetric Diet.
In the morning: two glasses dwater at room temperature.
At breakfast: A coffee or unsweetened tea, a cup of skim milk, a seasonal fruit, a slice of toasted whole wheat bread with 2 teaspoons of jam or a slice of ham.
Mid-morning: one low-fat yogurt
Mid-afternoon: a fruit in season
Lunch and dinner: choice of a main course (3 tablespoons of pasta or brown rice or cereal or soup of cereals and pulses) with seasonal vegetables steamed or raw at will (at the beginning of the meal) and a seasonal fruit, or a second plate of lean meat (chicken, turkey or veal) or fish with seasonal vegetables steamed or raw at will (at the beginning of the meal) and a seasonal fruit.
As condiments 2 teaspoons extra virgin olive oil per meal, lemon vinegar flavors and spices of your choice.
Then follow some general rules:
chew slowly, because chewing satisfies my hunger so prefer not too cooked foods;
always start meals with vegetables or salad, whereas if then still you are still hungry you can eat as a side dish;
drink plenty of water, herbal teas and green tea;
in case of attacks of hunger nibble celery, carrots or fennel
Always vary the foods: various types of salads, vegetables, grains, etc. and tested recipes to avoid getting caught by the tedium of always eating the same things (and the consequent over goody!). Provide a maintenance plan where you will go, and also gradually reintroduce the foods at least 3 group.
For us it is very important to remember the following:
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