A volumetric diet, according to the author allows you to lose 1 kg per week. The menu of the volumetric diet is based on low-calorie and water-rich products.
The volumetric diet is a diet program based on the principle that you do not have to count calories, respect specific mealtimes, and, moreover, not be hungry. All this is because the volumetric diet is based on the consumption of low-calorie products.
Thanks to the high water content, meals are satiating for longer, although in relation to their volume they have few calories.
What is the volumetric diet?
A volumetric diet, also known as a volumetric diet, is the ideal way to achieve a slim figure for all those people who do not have the head for calculating calories, composing meals correctly, and respecting restrictive meal schedules.
The fact that there is no need to exclude whole food groups seems particularly encouraging. Is it possible to eat everything with impunity? Not exactly, but the Volume Diet is far less restrictive than the most popular diets, and it is well balanced and healthy.
This diet was developed by Dr. Barbara Rolls. Unlike the Dukan diet, it is varied, and confirmation of its effectiveness may be the fact that it was used by Angelina Jolie herself.
Volumetric diet – effects
The volumetric diet is not a miracle diet that guarantees instant weight loss. With this diet, you lose 0.5-1 kg per week, which is optimal from a health point of view and with high chances that you will not get the yo-yo effect.
Advantages of the diet:
- is nutritionally balanced,
- rich in antioxidants,
- rich in fiber to aid digestion,
- recommends eating large amounts of vegetables and fruits,
- based on natural products and self-prepared meals,
- eliminates fast food, candy, and salty snacks,
- lowers blood pressure by eliminating foods high in saturated fatty acids,
- does not require counting calories,
- you don’t feel hungry.
The volumetric diet follows the guidelines recommended by most nutritionists and is based on a large number of vegetables, fruits, low-fat and low-fat dairy products. It is balanced, healthy, improves circulation, and protects against diabetes.
Of course, it is not perfect, as it eliminates nuts and fats for example, but for the most part, it shapes good eating habits and is varied.
Principles of the Volumetric diet
On a volumetric diet, you can eat as many low-energy-density foods as you want, that is, foods that are low in calories but high in water.
This means you can eat almost any amount of low-calorie foods. If something is low in calories, you can eat more, and a larger amount of food consumed will fill the stomach more quickly, for example, eating a whole plate of a healthy but low-calorie meal or a sweet bar, you will be satisfied. with the former faster, although the number of calories consumed will be quite similar.
Knowing what to eat is key. Low-calorie products with a high water content include vegetables and fruit, diet soups made with vegetable broths, yogurt.
Better to choose fresh fruit with high water content than dried fruit (1/3 cup of raisins in terms of calorific value is equivalent to more than 2 full glasses of fresh grapes), you will fill up on fresh fruit faster because it takes more stomach volume.
A small portion, despite the same amount of calories, seems at most a snack, not a meal. Hence the recommendation to dilute dense foods with water, as their volume increases with the same calorific value. The basis of the diet is therefore soups, vegetable stews, pasty dishes, yogurt.
Volumetric diet – recommended and prohibited products
The volumetric diet divides products into 4 groups:
- With a very low energy density: up to 60 kcal / 100 g. You can eat them without restriction.
- Low energy density: from 60 to 150 kcal / 100 g. You can eat them without restriction.
- Medium energy density: 150 to 400 kcal / 100 g, to be eaten in moderation.
- High energy density: more than 400 kcal / 100 g, to be avoided.
Foods that can be eaten without restriction:
- vegetable soups,
- yogurt and skim milk,
- low-calorie vegetables and fruits.
Products authorized in volumetric diet:
- Lean meats,
- oil, olive oil,
- vegetables and fruits with high sugar content (corn, bananas, potatoes, legumes),
- whole wheat bread.
Products to be restricted (to be used only as additives)
- White bread,
- fatty cheeses,
- duck and goose meat.
- French fries,
- salty snacks,
You can eat vegetables, fruits, and low-fat dairy products as much as you like. Beans, fish, skinless chicken, pasta, rice (preferably brown rice), low-fat salad dressings will also work.
To reduce, or ideally eliminate, cakes, bars, bacon, French fries, oil, and other high-fat foods.
Vegetables can be eaten as salads, but one-pot dishes prepared on their base, i.e. soups, creams, stews, are perfect. For their preparation, follow the recommendations of a low-fat diet, that is, do not thicken with flour, cream, do not add butter.
Volumetric diet – menu for 1 day
- Breakfast: mil on skim milk with fruit.
- Second breakfast: kale, apple, and kiwi cocktail with water.
- Lunch: Baked cod fillet with green beans and carrots with yogurt sauce and dill.
- Afternoon tea: mixed salad with roasted peppers, herbs, and a teaspoon of olive oil.
- Dinner: cream of spinach soup with garlic, cooked in vegetable broth.