Things You'll Need:
- "The Volumetrics Eating Plan," by Barbara Rolls, Ph.D
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Step 1
Eat larger, more satisfying portions with the Volumetrics diet by bargain hunting for the foods with the lowest concentrations of calories per gram of weight.
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Step 2
Add as many foods as possible with low energy density ratios to your Volumetrics diet. The two food components that affect energy density most favorably are water and dietary fiber. Fat, on the other hand, contains twice as many calories per gram as protein or carbohydrates and four times as much as dietary fiber.
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Step 3
Satisfy your appetite and quench your body's need for fluids by choosing foods that have the highest water content, such as fruits and vegetables, soups, hot cereal, yogurt, boiled eggs and seafood.
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Step 4
Select high-fiber foods such as fruits and vegetables, whole grains, brown rice and beans. Allow yourself greater portions of them than you would with high fat food.
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Step 5
Limit your intake of foods that are rich or high in fats or sugars in order to conserve your calories for use on low-energy-density foods that will satisfy your hunger more fully without adding nearly as many calories.
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Step 6
Substitute alternative oils, condiments and flavorings to avoid high calorie sauces, creams and oils.
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Step 7
Copy the four food lists from the first chapter of "The Volumetrics Eating Plan," which categorize most common foods from low to high energy-density. Carry these lists with you at all times as an aid in grocery shopping, restaurant ordering and general planning for what you will eat at any given time.
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Step 8
Adjust your definitions of food categories such as "fast food" in order to accommodate the foods that are most suitable under the Volumetrics Eating Plan. For instance, fresh fruit or a small container of yogurt are just as fast as anything you are likely to get in a drive-thru window, but they leave far more room for you to enjoy as much as you want, while remaining within your calorie target range, than donuts or cheeseburgers.
