Lose Weight Without Dieting With the Volumetrics Weight-Loss Plan
According to Dr. Rolls, this feeling of satiety is the missing factor in weight management. The key to effective weight-management is choosing foods that help you feel full with fewer calories. When people are not satisfied at the end of a meal, they tend to eat more during the next meal. The absence of satiety is the main reason why most diet plans don't work very well or for very long.
Energy Density of Foods - How to Lose Weight With Wise Food ChoicesEnergy density is the number of calories in a specified amount of food. To calculate energy density from a food label, divide the calories in one serving by its weight in grams and you get the energy density of the food.
Number of calories in one serving divided by weight in grams of the serving equals energy density of that food
For example, if 100 grams of your favorite milk chocolate contains 512 calories, its energy density is 512 ÷ 100 = 5.12 (which is rather high).
High-energy foods contain more fat, sugar and refined carbohydrates. Foods containing fats are very energy dense and have a lot of calories packed into a small size. High-energy foods that have two or more times as many calories as their weight such as beef, bacon, cheese, potato fries, ice cream, cookies, pastries and chocolates should be restricted in the diet.
Most overweight people do not realize that foods filled with air such as breads and pretzels have a high energy density. They are not high in calories but they are not filling either. So, people can eat a lot of bread without feeling full.
Low-energy foods usually have a high content of water, fiber and nutrients. Dr. Rolls recommends that a large portion of the diet should contain low energy-density foods such as fruits, vegetables, soups, legumes, and low-fat dairy products. Also good are foods with moderate energy density such as beans, potatoes, pasta, rice, low-fat salad dressings, fish, and chicken without skin.
How Volumetrics Can Help You to Lose Weight and Avoid Yo-Yo DietingDr. Rolls suggests three steps to lose weight easily and to keep it off permanently.
- Set your own goals for weight loss. Volumetrics provides an approach for losing one to two pounds each week by reducing your daily food intake by 500 to 1000 calories. For best results, monitor your progress with the help of daily progress charts.
- Select foods depending on their energy-density: Whenever possible, choose foods that have an energy density of 1.5 or less. Have smaller portions of foods with energy density of 1.5 to 4. Avoid or substitute or minimize intake of foods with energy density of 4 or more.
- Integrate 30 to 60 minutes of moderate physical activity exercise into your daily life. Use a pedometer to count your steps with an initial goal is at least 6000 steps daily and an ultimate goal of 10,000 steps.
Benefits of Using Volumetrics to Lose WeightVolumetrics is a unique weight-management plan that focuses on eating right rather than eating less.
- Volumetrics provides a simple way to manage your weight without having to count calories. Portion size and energy density independently contribute to the total calories of a meal. So, to lose weight, choose bigger portions of low-density foods and smaller portions of high-density foods.
- The ingredients that make foods less energy-dense are water and fiber. By adding water or water-rich foods like vegetables and minimizing oils, you can lower the energy-density of most dishes, allowing larger portions and increasing satiety.
- Volumetrics does not forbid your favorite foods such as chocolate cake or potato fries. However, the focus on energy density helps you to see how many calories there are in some of your favorite foods. This may help you to stop after a few bites instead of eating the whole serving.
- Volumetrics is flexible and allows you to adapt the plan to your likes, dislikes and personal goals. You can also combine its concepts of satiety and energy-density with other diets.
- It is more effective to emphasize what people can eat rather than what they should not eat. Overweight families lost more weight when they were encouraged to eat more fruits and vegetables instead of being told not to eat foods rich in fat and sugar. The 2010 Dietary Guidelines for Americans supports this view.
- The Volumetrics Plan emphasizes the importance and benefits of regular exercise.
The Volumetrics Weight-Control Plan is a well-researched practical approach to weight management. It focuses on the feeling of satiety produced by eating nutrient-rich foods with low energy density. With the Volumetrics Plan, you can lose weight without eating monotonous meals, counting calories, and giving up your favourite foods.