Volumetric Diet: lose weight eating more –

The calculation is simple and straightforward: if you consume fewer calories than you burn, you lose weight. However, this adjustment can leave you with an empty stomach. After all, you will be forced to reduce the amount of food you are used to eating on a daily basis. Unless you bet on the volumetric diet, which recommends filling your plate or eating a huge sandwich like the one in the photo.

The proposal is tempting and… it works! Created by the American nutritionist Barbara Rolls, professor at the University of Pennsylvania, in the United States, and author of the book Volumetric Diet – Lose Weight Eating More (recently launched in Brazil by the BestSeller publishing house), this slimming program was considered one of the most efficient of Last times. “In contrast to radical regimes, it reduces calorie intake without reducing the volume of food, providing weight loss without hunger or deprivation”, says nutritionist Mariana Dal Bosco, collaborator of the Nutrition Department of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso). Of course, to do your best on your plate, you need to prioritize filling foods with few calories.

More volume and less calories

Fruits, vegetables and whole grains are the strong point of the diet. “Rich in fiber, they have low energy density – that is, they fill the stomach with practically no risk of getting fat. In addition, they prolong the feeling of satiety, which also facilitates savings in calorie intake”, says Thais Arthur, nutritionist in the obesity group at the Hospital das Clinicas, Faculdade de Medicina da USP. It doesn’t mean you’ll have to subsist on lettuce and seeds. Foods that carry water and little fat are also great allies. This is the case for skimmed milk, soup, casseroles and stews (see a list of other items in the Best Choices box). As for the other foods, don’t worry. With the exception of fatty foods, everything is free on the menu. The volumetric diet even releases bread, pasta and a sweetie a day. Doubt? Head over to the menu to take a peek.

In the sights of science

There are several studies confirming the effectiveness of low energy density foods, usually rich in water and fiber, in weight loss.

“Menus that prioritize this type of food are associated with a greater feeling of satiety and a lower consumption of calories, in addition to a better quality of life”, comments Mariana Del Bosco.

More: they are easy to incorporate into everyday life. With that, consolidating the habit of eating more natural and whole foods is just a matter of time, according to an American study carried out over six years with 186 women.

Overweight women, on the other hand, tend to do differently: consume more sweets, refined cereals and fried foods – that is, foods with high energy density and, therefore, with greater power to gain weight.

+ volumetric diet tricks

Increasing the volume of the meal with foods rich in fiber or water (or both) is strategic in the diet. These are some suggestions for you to put into practice. Afterwards, just check the result on the scale.

• Add fruit and oats to low-fat yogurt.

• Prefer pan-seared meat over grilled fillet. Prepared with water, stews and braised have reduced calories and fill the stomach more.

• Mix chopped vegetables with brown rice.

• Decrease the pasta portion and add spinach to the tomato sauce.

• Prepare gelatine with pieces of fresh fruit.

the best choices

The Volumetrics diet totally frees up some foods. Others should be consumed in moderate or reduced portions. But, to make the right choices, first understand better what energy density is…

…very low: when food provides less than 0.6 calories per gram. On this list are most fruits and vegetables, skimmed milk and vegetable soups (soup made with sour cream is not valid). Eat to your heart’s content.

…low: foods that have between 0.6 and 1.5 calories per gram. This group includes cooked grains, legumes (beans, peas, chickpeas, soy and lentils), fat-free fish (tuna preserved in water), light turkey breast, brown rice, 0% fat yogurt, cottage cheese light, unpeeled baked potatoes and combinations such as unsweetened wholegrain breakfast cereals with skimmed milk. Consume relatively large portions.

…average: items that contain between 1.5 and 4 calories per gram. Includes boiled egg, light wholemeal bread, lean ham, lean meat (rump, sirloin steak), light mozzarella, low-fat salad dressing, dried apricots, sugar-free fruit jelly and fruit-based dessert. Consume in moderation.

…high: are those that offer between 4 and 9 calories per gram – the highest energy density that a food can offer. This group includes crackers, chips, peanuts, bonbons, nuts, butter, bacon, oil and fatty foods in general. Consume as little as possible.

Extra volume… Only on the plate!

Greens, vegetables, fruits and other foods rich in water and fiber are featured on the menu, with about 1200 calories a day. But there is no shortage of lean meats, wholemeal breads and pastas, as well as skimmed milk and yogurt. You even get a sweetie!

Breakfast
Option 1: 1 slice of papaya + 1 pot of skimmed yogurt (or light) with 1 col. (dessert) of ground linseed seed and 1 col. (tea) of oats.
Option 2: 1 slice of melon + 1 cup. (tea) of skimmed milk with coffee (without sugar or with sweetener) + 2 slices of wholemeal bread with 2 col. (tea) of light cottage cheese.
Option 3: 1 mashed silver banana with 1 col. (soup) oat flakes and 1 col. (dessert) crushed linseed + 1 cup. (tea) of green tea + 1 slice of light whole wheat bread with 1 col. (soup) of ricotta pâté (ricotta cheese mashed with 1 drizzle of olive oil and herbs).
Option 4: 1 glass (200 ml) of passion fruit juice with sweetener + 2 slices of light whole wheat bread with 2 slices of white cheese and 1 slice of turkey breast.
Option 5: 1 fresh plum (or 2 prunes) + 1 cup. (tea) of skimmed milk with coffee (without sugar or with sweetener) + 1 thin slice of plain cake.

Morning snack
Option 1: 1 cup. (tea) of skimmed milk with coffee (without sugar or with sweetener).
Option 2: 1 slice of light whole wheat bread with 1 medium slice of white cheese with oregano + 1 cup. (tea) of green tea.
Option 3: 1 pot of skimmed yogurt (or light fruit).
Option 4: 1/2 papaya with 1 col. (dessert) of ground linseed seed.
Option 5: 2 Brazil nuts + 1 light processed cheese (Polenguinho Fibras type).

Lunch
Option 1: Curly lettuce, persimmon tomato and fresh basil salad + 3 col. (soup) cooked pumpkin + 3 col. (soup) brown rice + 2 col. (lentil soup) + 1 fillet (100 g) of lean meat (flank steak, rump, duckling) grilled + 1 fruit popsicle.
Option 2: Arugula salad, grated beetroot and hearts of palm at will + 3 col. (soup) Italian zucchini braised with rosemary + 3 col. (soup) brown rice + 2 col. (soup) of beans + 1 fillet (100 g) of grilled chicken + 1 bonbon (Alpine type).
Option 3: Arugula salad, tomato (optional) and 2 tbsp. (soup) of chickpeas + 1 dish (flat) of wholegrain pasta with sugo and cubes of white cheese + 3 col. (soup) of braised spinach + 1 banana roasted with cinnamon.
Option 4: Curly lettuce, purple lettuce, arugula and pineapple salad + 3 col. (soup) eggplant sautéed with tomato + 3 col. (soup) rice 7 grains (or whole) + 1 fillet (120 g) of fish (halffish or sole) stew + 1 bowl of diet gelatin with chopped fruit.
Option 5: Iceberg lettuce, watercress, red onion and grated carrot salad + 3 tbsp. (soup) sautéed chayote with tomato + 3 col. (soup) brown rice + 2 col. (soup) of beans + Omelette (made with 1 egg, tomato, onion and herbs) + 1 piece (30 g) of semisweet chocolate.

Afternoon snack
Option 1: 1 medium bunch of grapes (or 1 pear) + 2 pieces of toast with 2 thin slices of white cheese and oregano.
Option 2: 3 apricots + 2 Brazil nuts.
Option 3: 1 medium slice of watermelon.
Option 4: 1 pot of low-fat yogurt (or light fruit)
Option 5: 1 xic. (tea) of green tea + 2 pieces of toast with 2 col. (tea) light cottage cheese

To have lunch
Option 1: Curly lettuce, grated carrot and tomato salad + 2 col. (soup) of brown rice + 1 piece (100 g) of chicken stew with tomato.
Option 2. Lettuce, cherry tomato and onion salad + 1 portion (100 g) of roasted kibbeh.
Option 3: Unlimited arugula, heart of palm and tomato salad + 1 portion (120 g) of zucchini lasagna with mozzarella (or oven-baked zucchini with Bolognese sauce).
Option 4: Butter cabbage, tomato and red onion salad + 1 plate (bottom) of vegetable soup + 1 slice of light wholemeal bread.
Option 5: 2 slices of light whole wheat bread with light tuna, arugula and tomato.

Drinks: between meals, drink 2 to 3 liters of liquid – prefer water or unsweetened tea. Coconut water and coffee are welcome, but in moderate doses.