Asbabsehat  You’ve seen at least one photo comparing calories to volume in two different foods. You know this – a big pile of broccoli next to tiny crackers The underlying message is that you can get more for your money with broccoli. Use these principles to create a diet plan for weight loss, and you have the Volumetric diet.

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The premise is that eating large amounts of low-calorie foods (eg, broccoli) and small portions of high-calorie foods (eg, cookies) will make you feel full while consuming fewer calories. (See also: This diet and exercise plan will help you reach your goal weight in 80 days

What is a Volumetric Diet?

Volumetric is a diet plan developed by dr. Barbara Rolls has been made. He has published three guides, including The Volumetrics Weight-Control Plan (2005), The Volumetric Eating Plan (2007), and The Ultimate Volumetric Diet (2013), each explain the rationale for dieting with tips on eating lists and recipes.

The main rule of the Volumetric diet is that you should eat large amounts of low-calorie foods like vegetables and fruits, and exercise restraint when it comes to high-calorie foods like dairy and meat.

In The Ultimate Volumetric Diet Rolls uses water as a “magic ingredient” to lower the calorie density of foods.

This means: Add water to food adds density (or volume) without the calories, so soups and smoothies, and foods high in water (think cucumbers and watermelon) are highly recommended.

What rules apply to Volumetric? Diet?

Rolls recommend eating low-calorie fruit and vegetables at every meal, eating plenty of salads and soup broths, and limiting snacks, desserts, and other high-fat foods. In 19459004 The Ultimate Volumetrics Diet he divided foods into four categories according to calorie density.

Category 1 includes low-calorie foods, such as non-starchy fruits and vegetables, that you say you can eat freely.

Then Category 2 includes whole grains, lean protein, and low-fat dairy products and should be consume in “reasonable portions”.

Category 3 includes bread and more oily meats and dairy products that should be consume in smaller portions. The foods with the highest calorie density in.

The last category 4 should be the most restrictive: desserts, baked beans, and fatty meats. In addition, this book suggests eating protein throughout the day and including whole grains.

The idea of ​​giving priority to low-calorie foods is certainly not limited to the Volumetrics diet. WW (formerly Weight Watchers) also uses a scoring system in which low-calorie dense foods cost fewer “points”.

No, a weight loss app targeting millennials, also divides food into green, yellow, and red categories from lowest to highest calorie density. The Kroger OptUP app takes into account calorie density as well as saturated fat, sugar, and sodium to rank wholesale retailers from 1 to 100. (Related: Best Free Weight Loss Apps)

What are the advantages and disadvantages of the Volumetrics diet?

One big benefit of the Volumetrics diet is that the foods you can eat in abundance with the Volumetrics diet are also among the healthiest.

“Focusing on fruits and vegetables means you’re getting the vitamins, minerals, and phytochemicals your body and mind need,” says Samantha Cassetty, RD (Low-calorie products are high in fiber — the most important nutrient in your diet.) which is effective for promoting weight loss without feeling hungry, says Cassetty.

On the other hand, it also encourages you to stock up on high-calorie foods that are good for you. “Limiting healthy fats is not ideal,” he says.

“Foods like nuts, nut butters, and avocados aren’t low in energy density (calories), but they do keep the food tasty and satisfying, and from my experience, I’ve found that a balanced diet containing healthy fats helps people stay longer.

You’ll just get fed up with fruits, vegetables, and soup broth Plus, healthy fats contain compounds that help reduce inflammation that can help with weight loss, she says.  A recent study of nearly half a million people found that any diet that restricts whole food groups (in this case healthy fats) can lead to a shorter lifespan.

Plus, The Ultimate Volumetrics Diet highlights the calorie-in-calorie principle that many nutritionists think simply simplifies the way our metabolism works. As a result, foods such as non-fat ranch dressing, which often has add sugar, fall into category 2, while avocados and more nutritious eggs are list in category 3 and olive oil in category 4. olive oil category “limited” scale, right? Experts agree: that even when it comes to losing weight, focusing on food quality can be more effective, rather than counting calories.

What is an example of a Volumetrics diet plan?

Here’s an example the day after the volumetric According to Cassetty, her diet might look something like this:

Breakfast: oatmeal with grated zucchini, chopped apple, and cinnamon
Lunch: Salad with vegetables, grilled chicken, chickpeas, and light dressing
Dinner: pasta with seasoned broccoli and cauliflower, black olives, and salted sugar sauce
Dessert or snack: berries with yogurt

Expert Opinions

According to US News, the Volumetrics diet is the seventh-best general diet program. This diet can meet the needs of people who are unable to withstand hunger but are still effective in maintaining body shape.

“The concept of this diet is very simple, as long as they feel full one has to stop eating. So a full stomach does not mean the body is fat,” explains one dietitian from the Academy of Nutrition and Dietetics.

Don’t forget physical training

According to Dr. Barbara believes that to lose weight and get the ideal body, diet alone will not be enough. Regular exercise should still be done. diet volumetrics, it is recommended that you walk at least 150 steps per day.

To make this calculation easier, you can use a pedometer, fitness smartphone, or smartwatch. You are target to reach 1,000 steps by the seventh day.

The long-term goal is to reach 10,000 steps in a day. To achieve this, you can increase the number of steps gradually each day.

diet volumetrics are safe and can be apply by everyone.

whether they are vegetarians or have medical conditions such as diabetes, hypertension, heart disease, and others. diet volumetrics more closely,

are you interest in trying it?

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