Diet Review: Volumetrics
© Joan Price. May not be reprinted without permission.
Volumetrics is not really a diet at all, explain Barbara Rolls, Ph.D., and Robert A. Barnett, but a new way to choose satisfying, lower-calorie foods. The premise is that people feel full on fewer calories when they eat foods that have a lot of volume for the number of calories. High-volume foods fill your plate, take a long time to eat, and are usually high in water content. If you eat foods that are both high volume and low calorie-like salads, soups, skim milk, whole fruits, whole grains, and vegetables-you'll be able to eat until you're full at every meal, never feeling deprived, yet eating fewer calories. You'll feel full while you drop pounds.
To understand this concept, take the example of raisins. Raisins are dried grapes. But 100 calories of raisins fill only one-quarter cup, while 100 calories of fresh, whole grapes fill one and two-thirds cups. You'll feel satisfied after one and two-thirds cups of grapes, but if you're eating raisins, you're likely to keep filling your mouth.
If you eat foods that are low volume and energy dense (which means they have a lot of calories per gram), you'll eat more before you feel satisfied. Examples are chocolate, nuts, and cheese, which are easy to overeat and pack a wallop of calories and fat.
The authors of Volumetrics teach you how to eat low-calorie, high-volume foods so that you feel like you've eaten plenty, even though you've eaten fewer calories. You'll lose weight without feeling hungry or deprived. The book also includes the scientific evidence about how low-density foods make you feel satisfied, the best (and worst) foods for a satisfying, lower-calorie diet, a menu plan, foods that are easiest to overeat, an exercise plan, and environmental influences on eating.
Nutrition Action Healthletter (May 2000) analyzed Volumetrics as 20% fat, 20% protein, 6% saturated fat, 60% carbohydrates, high fiber.
Science behind it: Volumetrics is based on "the science of satiety"-what researchers have learned about the food choices that make people feel full. The book describes many supporting studies. Rolls, a researcher with more than 170 academic articles published, has spent more than 20 years researching hunger and obesity and the factors that determine how we eat. She holds the endowed Guthrie Chair of Nutrition at Penn State, and has been president of the North American Association for the Study of Obesity and the Society for the Study of Ingestive Behavior.
- Helps you understand and overcome overeating without deprivation
- Helps you lose weight while feeling full and satisfied
- Not a diet or a fad
- Based on the science of how much people eat, and why
- Easy to understand and implement
- You don't have to eat special foods
Cons: I really don't see any cons here. The only possible con is that people who are looking for a quick fix won't find it-but I consider that a pro!
This might work for you if: You have trouble controlling your weight and tend to overeat. Volumetrics will help you eat less without deprivation.