Volumetrics Eating Plan is based upon one elementary thing: people enjoy eating food and if you would like to hear their opinion on what they will choose between eating more and eating less, they would reply -more almost every time.

The creator of Volumetrics diet plan is a nutritionist Barbara Rolls. In comparison with many diets which make you deprive of food, this kind of diet, as Barbara claims, doesn’t work like that. What she wants to point out is that if you decide to lose your weight drastically, it will not give desirable results in the long run. What will happen, in fact, is that you will stay hungry and very soon you will get back to your old habits.

As a matter of fact, Rolls wants to help people by giving them suggestions on which types of food they can consume in huge amount and slim down at the same time. Her idea is, thus, to focus on satiety, the feeling of fullness. In addition, she says, people feel full not because of the number of calories or the grams of fat, protein, or carbs, but because of the amount of food they consume. For that reason, Volumetrics eating plan is a perfect kind of diet, according to Rolls, as it allows you to eat more not less than you do now, while still reducing weight.

Barbara Rolls and Robert A. Barnett, created this diet program with The Volumetrics Weight-Control Plan in 2000. In 2005, Rolls created The Volumetrics Eating Plan, and it restates the main concept of the diet and gives additional recipes.

Rolls is qualified as the professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. Her works consists of about 200 research articles. She has created Volumetrics eating plan, which is mostly based on her work done in the laboratory.

First of all, Rolls doesn’t divide foods on the good or the bad. On the basis of the Volumetrics Diet concept, she advises people to evaluate foods in relation to their energy density. Energy density is the number of calories found in a specified amount of food. There are some types of food with high energy density, fats especially and they contribute to the higher calorie intake. Hence, with less energy dense foods, you can eat more and get fewer calories.

Volumetrics is based, in large extent, on foods that contain much water, such as many vegetables and fruits, which are 80% to 95% water. They fill you up without adding many calories. However, drinking water isn’t enough, Rolls says. You will not be thirsty anymore, however, you will still feel hungry.

In Rolls’ books you can find various recipes which in the most part include foods with a lot of water -like soups, stews, casseroles, and fruit-based desserts. Besides, there are lots of tricks which low-fat diet veterans used: cutting the butter, oil, eggs, cream, and using skim milk, egg whites, yogurt, and applesauce instead.

Furthermore, Rolls proposes consuming foods with filling fiber, along with sufficient portions of lean protein and some healthy fats from fish and other sources. Of course, you are still allowed to eat energy-dense foods like fats, sweets, and alcohol. Just take them in smaller amounts.

The Volumetrics eating plan isn’t a kind of diet that will help you lose 10 pounds in a week. Instead, Rolls points out that your goal should be to lose 5% to 10% of your current body weight, losing a pound or two weekly.

Eating foods with low energy density. Rolls says that, for most people, counting calories is a tough job. Instead, she suggests you learn which types of foods contain more or less calories so that you can make more sensible choices. In order to help you, she provides a great number of recipes and meals for people who are trying to take between 1,600 or 2,000 calories daily. A recently published book, The Volumetrics Eating Plan, provides a complete three-week plan of eating.

Increasing your physical activity. Try to exercise for about 30-60 minutes on most days. Any activity that suits you will be of great help. Rolls suggests you should walk and use a pedometer, as well.

Keeping records of the foods you eat and the amount of physical activity you get. Rolls points out that this is very important if you want to attain long-term results. First of all, you need to record your food and exercise on an average week so that you get a baseline. This would be of great help to you as it will define where you should make improvements. In addition, as Rolls says, make sure you check your weight at least once a week and not more than once a day so that you could continue with your progress.

Finding out how to calculate energy density in foods so that you can eat and buy more wisely. At the end of the book there are loads of charts, which give you the energy density and calories of various foods by weight.

In general, the Volumetrics eating plan presents a well-researched approach to weight loss. It doesn’t guarantee anything in advance, and advises you to follow it gradually. However, some people would be tempted to quit it as they may find it hard to spend so many hours in the kitchen. But for people who want to lose weight slowly, paying attention to their health above all, the Volumetrics diet is certainly the best option.

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