Do you know the volumetric diet? – GOOD SHAPE

If there’s one thing we already know, it’s that restriction leads to a lack of satiety (and even food compulsion). It’s no wonder that people “on a diet” almost always find themselves hungry and that has an explanation: Once you limit the amount of food and macronutrients like carbs or fat, you don’t feel as full as you want (or should).

In addition to feelings of hunger, recent studies show how low-carbohydrate diets exert a less effect than low-fat diets and moderate macronutrient diets in LDL cholesterol decrease (bad) and how obesity (no none other metabolic risk factor) carries no risk of mortality. It’s worth remembering that all bodies are worthy of love and being well fed. At some moments in life, the need for a change in diet may be the right move to preserve health, but it is important to pursue a new lifestyle in a healthy way -without causing major discomfort or compromising the intake of nutrients and vitamins that make your body work.

Therefore, at these times, looking for a moderate long-term plan and not diets on how to “lose 10 kilos in 30 days” is more efficient. The volumetric diet, thanks to its moderate approach, yields better results because it is easier to follow and people can stick with them indefinitely.

WHAT IS THE VOLUMETRIC DIET?

Developed by Barbara Rolls, Professor of Nutritional Sciences at Penn State University, the Volumetrics Diet is based on the notion that eating more food makes you feel fuller and more satisfied. That is, you eat a large amount of low energy density (calorie) foods and a low amount of high energy density foods. This works for weight loss because when you eat a large volume of food, your stomach is physically full, triggering the release of satiety hormones despite the fact that you are consuming fewer calories.

There are no specific dietary restrictions, which can be a huge relief – as, according to one study, feeling stressed around eating time creates cortisol, our body’s main stress hormone, and overproduction of this leads to the weight gain.

The volumetric diet divides food into 4 groups, always trying to consume the largest amount from group one and the smallest from group four.

1

FOODS WITH LOWER ENERGY DENSITY

Foods that contain more water are less caloric. According to the diet, the more water a food has, the more you can eat.

Examples: Chinese spinach, artichokes, corn, bean sprouts, fruits and broth-based soups.

two

FOODS THAT OFFER FIBER

This food category is more calorically dense than the first category, but also offers fiber, which leads to satiety. These foods should be included (in a good amount) in meals to ensure adequate nutrition.

Examples: Whole grains, legumes, dairy (low-fat) and lean protein (like chicken).

3

FOODS WITH HIGH FAT CONTENT

Many commonly loved ingredients fall into the third category, which you eat less than category two but can still work into your diet in moderation.

Examples: Full-fat dairy, high-fat meats, and bread.

4

FRIED, PROCESSED AND SWEET FOODS

Although it is not a surprise, when it comes to diet, knowing which foods with more calories can be consumed (provided in moderation) can be a relief.

It is necessary to limit the intake of fried foods, baked goods such as cake and cookies, alcohol and sweets. The only foods that fall into this “eat in moderation” category that are considered healthy by most people are nuts and seeds. Don’t forget that you can still eat them, but in smaller quantities.

HOW TO EAT ACCORDING TO THE VOLUMETRIC DIET

With daily recommendations to eat three full meals and two snacks, the numerical suggestion for calories consumed on this diet is that if you reduce your daily intake by 500 to 1,000 calories per day, you will lose one to two pounds per week, based on on the notion that one pound of body fat equals 3,500 calories. Meaning, you can adjust your calorie intake according to your goal, as long as you’re getting the proper amount of nutrients.

Applying the Volumetrics Diet is easy: Just restructure the amounts of food you normally eat. There are no meetings to attend or supplies to buy: just factor in the basics of what you plan to eat on your next grocery run and you will be on your way.

BUT DON’T FORGET THE FATS

Despite the fact that the diet concentrates the greatest amount on foods of lower caloric density, do not forget that foods from four groups need to be consumed. Fat is just as calorie-dense as food, so you might be tempted to avoid it in favor of more bulky foods, but be careful not to drastically reduce it from your diet, as its intake is vital for brain function. , even the ability to stay hydrated. Fat intake is vital for everything from brain function to your skin’s ability to stay hydrated, so you’ll want to make sure you’re consuming an adequate amount. Invest in foods like avocado and olive oil, sources of healthy fat.

WHAT SCIENCE SAYS ABOUT THE VOLUMETRIC DIET

Studies have shown a direct link between the calories in the food people eat and what their weight is. When reviewing several studies, it was noted that “regulation of food energy density can be used as a novel approach for successful body weight reduction in clinical practice”. In addition, another study showed that the intake of vegetables and whole grains (which belong to the highest consumption groups in the volumetric diet) can help in the maintenance of weight loss.