Eating can be a vibrant and therapeutic experience when it isn’t bogged down by a checklist of limitations. The most effective alternative to popular restrictive fads is The Volumetrics Diet—a weight loss plan that operates best in the space between cravings and hunger.
When we adopt a regimen to address a specific health goal it becomes increasingly difficult to ward off temptations once said goal is achieved. Moreover, research has shown that abstaining from foods on principle typically increases our appetite for them.
No food groups are excluded in The Volumetrics Diet and even junk food is permitted a place on the table within reason. The diet works by maximizing calorie intake gained from healthy foods and negotiating trade-offs to allow for the not so healthy ones. All you need to properly adhere to the regimen is a journal and time designated for physical activity.
“Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since it’s based on the volume of your meals, people often feel like they’re eating quite a lot, which is good for dieters who can’t fight hunger pangs,” nutrition reporter, Zee Krstic recently wrote of the regimen.
The Volumetrics Diet is made up of four distinct groups ordered by energy density. Foods belonging to the lowest end can be consumed in excess while foods belonging to the highest end require moderating.
Group 1 is comprised of foods very low in energy that are able to be consumed at any time. Think non-starchy fruits and vegetables, nonfat milk and broth-based soups.
Group 2 denotes foods that are calorically denser than those in group one which means moderate portion control needs to be employed. This group encompasses starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes, and low-fat assorted dishes
Group 3 refers to foods that can be consumed if calorie trade-offs and exercise are enacted in kind. These foods include meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake, etc.
Group 4 is very similar to group 3 except they offer even less nutritional benefits and are typically higher in calories.
The goal of the diet is to ensure subscribers feel full after every meal. Many of the foods in groups one and two are high in water content which enables them to fill us up with very few calories. Water-rich produce can be consumed in excess with very little health drawbacks.
With the help of a food journal assign a daily calorie threshold based upon your BMI and age. If you are nearing the threshold consider either cutting elements from a meal later on in the day or set aside time for moderate to vigorous exercise.
“By emphasizing whole foods and personalization of the diet rather than cutting out entire food groups or placing strict rules on food consumption, the Volumetrics diet is likely to be a more sustainable eating pattern than popular, quick-fix fad diets,”The International Food Information Council reports. “In addition to the food component, the Volumetrics diet provides specific plans for increasing exercise to at least 30 minutes per day most days of the week, an amount supported by the 2018 Physical Activity Guidelines for Americans.”
Not only did Stefani Sassos, MS, RD, CDN, a registered dietitian from the Good Housekeeping Institute, rank the Volumetrics diet as one of the best to try in 2020, previously conducted literature has identified the regimen as a preventive measure against Type 2 diabetes, obesity, breast cancer, and many cardiovascular diseases.