Volumetric Diet: How It Works And Develops Healthy Eating Habits


If there is one more common complaint about dieting, that restriction leads to lack of satiety. People who eat food are known to be hungry, and that makes perfect sense: if you cut down on food, food intake, and especially macronutrients such as carbohydrates or fats, your body will not feel as satisfied as when you eat all the food you want from anything. the prices you want.


There have been many findings in recent years about how many foods, in general, have low levels of success, and how being overweight alone does not increase one's risk of death.1





2 All the bodies are good bodies for love, especially good nutrition. There may be times in a person's life when losing weight or changing diet sounds like a normal walk or has been considered medically necessary, however. In those cases, it is important to get a plan that is not a crash diet, that will not put you in a yo-yo cycle, and that will not block the nutrients and vitamins your body needs to function.


Instead of having a snack, it is much healthier for a person in the long run to get a balanced, long-term plan that will feed you well. That is why foods such as the Mediterranean diet and the DASH diet have gained popularity in recent years. Because of their moderate methods, they produce better results because they are easier to follow, and people are able to stick to them permanently.


The Volumetrics Diet is another example of a balanced, less restrictive diet and healthier diet. Its foundation is simple, easy to follow, and produces solid long-term results.3 Continue reading to learn more about what it is and how it works.


Volume is Important

No wonder here: Volumetrics diet is based on the idea that eating more foods makes you feel full and satisfied. Compiled by Barbara Rolls, Ph.D., the diet focuses on eating a large amount of low-energy foods, and a very small amount of foods with very high density. Energy density is related to the amount of energy (measured by calories) in a given diet.4 This works to lose weight because when you eat a large amount of food, your stomach becomes full, resulting in the release of satiety hormones despite the fact that you have been eating low calories.5


Eating does not prevent food at all, which means you can never live without something you like. That release of stress alone can lead to weight loss, which is a huge bonus. That’s because feeling stressed during a meal creates cortisol, the main stress hormone in our bodies, and overproduction of that leads to weight gain. essential nutrients or nutrient groups.3


Four Food Categories


Volumetric diets divide food into four categories. Following it, you aim to eat more in the first phase, and very little in the last.


Stage 1: Foods with very little energy are the ones with the most water. If food has a lot of water, you can eat too much. Liquid foods include starchy vegetables, fruits, and soups based on broth.


Phase Two: This diet is more caloric than the first phase, but it also provides fiber, which leads to saturation. Volumetric diet advises you not to eat too much of this as a product, but can (and should) include a good portion of your diet to ensure you get a healthy diet. These foods include whole grains, whole grains, low-fat milk, and lean protein.


Phase Three: Many of the most popular ingredients fall into the third category, which you eat less than the second category but can work on your diet in moderation. These include saturated fat milk, lean meat, and bread.


Stage Four: Eating low-fat foods will not surprise you: you will reduce fried foods, baked goods such as cake and cookies, alcohol, and sweets. The only food that falls into this category of “snack” is considered to be the nutritional value of most people is nuts and seeds. However, as mentioned, you can still eat them — you will intend to have a smaller amount than other foods, and you will want to stay within the recommended calorie intake.


How often can you eat?

Volumetrics diet does not want to limit your diet at all. In fact, she is very kind with her suggestions on how often she eats, with daily recommendations for three full meals and two snacks, and desserts for certain days. For each meal or snack, you will want to follow a step-by-step guide, eating a large amount of food from the first phase, and at least, if any, from the fourth phase - staying within your daily calorie recommendations. This can be determined using Volumetrics textbooks (or various online resources).


Calorie Limits

The basic premise for the calories consumed in this diet is that if you reduce your daily intake by 500 to 1,000 calories a day, you will lose one to two kilograms a week. That is the estimation of the food industry, based on the assumption that a pound of body fat equals 3,500 calories.


Ultimately, this means that you can adjust the calories you eat depending on your goals and what your body needs: in order to use a moderate, long-term Volumetric diet, you will want to find a balance that ensures you feel well-nourished.


Scientific Support

Studies have shown a direct link between the amount of energy a person consumes and their weight. A meta-analysis looking at several studies noted that "controlling food intake can be used as a new way to effectively lose weight in clinical practice." low diet in ED, character

, which seems to eat more vegetables and grains, may help to lose weight and should be further explored in randomized controlled trials. ”9 This is not new information for many people, as the complete message about healthy eating is diet. high productivity, whole grains, and lean proteins, and less processed foods and more sugar. By eating a balanced diet that keeps you full and energized while enjoying whatever food you like in moderation, you are preparing yourself for success in both adherence to your new habits and how strong and healthy you will look.


How the Day LooksYou can find a few books about Volumetrics diet, which explain both its methods and recipes that work best for fans. However, it is straightforward, and unless you want to dive deeper right away, you should be able to try this with just a few simple calculations. Here is an example of what the next day of this diet might look like, with values ​​based on your normal calorie intake before you start.


Breakfast: Oatmeal and orange fruit such as grapefruit, or vegetable frittata and watermelon, or low-fat cereals (or sugar-free plant milk).


Lunch: Salad with chicken breast and a slice of whole-grain bread, or a bowl of bean soup with a side salad, or an open-toned tuna sandwich.


Dinner: Sprinkled fish with brown rice and vegetables, or chicken with beef mixed with Brussels sprouts, or meat with buffalo meat.


Snacks: low-fat yogurt, or fruit, or whole grain crackers filled with hummus.


Dessert: Fruit, or sugar-free dessert, or perishable fruit.


Important Note: You Still Need Fat

Because these foods are based on eating a high amount of low-fat foods, you will want to make sure you still get enough fat. Fat is high in calories as it gets to food, so you may be tempted to avoid it in order to enjoy more nutritious foods, but be careful not to reduce it too much in your diet. Adequate fat intake is important for everything from brain function to the ability of the skin to stay hydrated, so you will want to make sure you work on healthy fats, which you can get from sources such as avocados and olive oil.


How to Travel

To start a Volumetrics diet, you only need to reset the prices of the foods you eat. There are no meetings to go to, or things to buy: just measure the basics of what you plan to eat at your next purchase, and you’ll be on your way.