The Basics of Volumetrics Eating

The Volumetrics eating plan, designed by Barbara J. Rolls, PhD, is a diet designed to help people eat more while still losing weight. It helps people find foods that they can eat in bulk, without taking in too many calories. The Volumetrics diet is simple to learn and appeals to people who enjoy eating and do not want to feel hungry.

History

Two books have been written documenting the Volumetrics eating plan. Rolls and Robert Barnett authored both of the books. The first book, "The Volumetrics Weight-Control Plan," was published in 2000 and detailed the basics of a volumetric diet. Research for the book was largely based on Rolls' laboratory research during her academic career. The second book, "The Volumetrics Eating Plan," was published five years later with additional recipes and documentation of the benefits of this program.

Author

Rolls is a nutrition professor at Pennsylvania State University. Throughout her research career, one of her primary interests has been dietary strategies to manage weight. Her research has been published in many peer-reviewed journals. She received her baccalaureate degree from the University of Pennsylvania, her master's degree from the University of Oxford and a doctorate in physiology from the University of Cambridge.

Principles

Volumetrics eating is not about deprivation or forbidden foods. Instead, the program encourages followers to think about the calorie density of the foods they are choosing. The energy density of a food is the number of calories in a gram of the food. Low energy density foods provide a lot to eat for fewer calories. When many people follow diet plans, they deprive themselves and feel hungry. This hunger may sabotage their efforts. By selecting foods that you can eat a large volume of for a small number of calories, you will feel full longer.

Low-Density Foods

When looking for low-density foods, think about items that are full of fiber and water. These foods will help you feel fuller for a longer period of time. Nearly all fruits and vegetables are considered low-density foods, although Rolls does recommend limited dried fruits. Their lower water content means that they have more calories packed into the same amount of food as their hydrated counterparts. When choosing grains, select whole grains instead of processed products. Skim milk and other fat-free dairy products provide a lower energy density than their full-fat counterparts.

High-Density Foods

Dry grains, such as crackers and pretzels, have higher energy densities than many of the alternatives. These are items that are easy to overeat, because eating a single serving of them rarely leaves you feeling full. Items that are high in fat also typically have a higher energy density because a gram of fat has more calories than a gram of protein or carbohydrates. Though the Volumetrics eating plan recognizes that the body needs healthy fats, such as nuts and olive oil, they should be eaten in moderation and balanced with low density foods.