Nutrition

Volumetric Diet: Advantages and Disadvantages

There is a concept that if we eat less, we manage to lose weight, which is completely wrong and demonstrated by one of the most popular diets. This is the Volumetric diet created by Professor Penn State and researcher Barbara Rolls, which involves consuming a larger amount of food while the process of slimming is taking place. This concept looks too good to be true, right? But the Volumetric diet has several scientific studies behind it and, moreover, it is ranked 6th in the TOP of the best diets.

How the Dietary Diet works

Although there are no limits on food, the idea behind the Volumetric diet is to focus on “the amount of energy,” which means the number of calories you consume after a serving meal. Foods with higher energy density contain more calories in a relatively small portion, while foods with low energy density have fewer calories in large portions. These foods that offer less energy can be eaten at any time and this list includes products containing a lot of water, vegetables containing few carbohydrates (tomatoes and mushrooms) and broth soups. Whole wheat, low protein, beans and lentils, and low-fat dairy products are allowed in moderate portions. Bread, cheese, meat with many fats must be limited in very small portions. Even roasted foods, sweet snacks or sweets are allowed but steady. Rather than thinking exactly what to eat, the Volumetric diet offers you the ability to select your own menu, but chooses to consume healthy foods that contain more nutrients like salads, broccoli and fresh fruit.

For example, you can consume a quantity of grapes (a tennis ball) containing the same calorie number as two small cakes. Or the same number of calories may also contain 20 mini pretzels, an entire cucumber or two teaspoons of humus.

Ideally, at this time, do not forget about physical activity. You can start 150 steps a day, trying to reach the goal of 10,000 steps a day. Also a useful idea is creating a food diary.

Advantages and disadvantages

The “imposed” diet plan of this diet estimates a weight loss of almost 1 kilogram per week. Moreover, the diet is highly concentrated on eating fresh, whole wheat or home-cooked foods. As for the disadvantages of the Volumetric diet, we can mention the anxiety that arises from the concentration on the number of calories. The fact that you have to calculate the calories you are going to consume makes you focus more on the numbers than on the slimming process. In addition, many times, the amount of food we consume does not correlate with the level of appetite satisfaction. Another disadvantage is that this diet encourages the consumption of low calorie products, processed foods, including those containing artificial sweeteners. In addition to the fact that these products do not contain the necessary nutrients, artificial ingredients may have effects on appetite and immunity.

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