Volumetrics diet suggests that everybody enjoys to eat and they prefer to eat more than small amount of food.
The Volumetrics diet doesn’t include serious restrictions. It was made by nutritionist Barbara Rolls, PhD who thinks that bound in diets is not useful and gives temporary effect. You will always be hungry and stressed and you can give up dieting.
The main goal of this diet according to Rolls is to choose products that can be used in big amounts and at the same time help you lose your weight. You should eat foods which are low in calories.
The food list
There are no restricted products according to Roll’s Diet. There is no division between useful and harmful foods. The main concept of this diet is to take foods according to the energy density.
Energy density is the amount of calories in a certain food. Fats are very energy dense products, where the small piece has a lot of calories. The energy density of water equals to zero.You will increase the amount of calories, if you eat foods that have high energy density . Instead of it you can eat a lot of food with less energy density and acquire fewer calories.
 To the low-density products belong:
• Vegetables without starch
• Low fat milk
• Soups
High-density products are:
• Crackers
• Chips
• Cookies
• Chocolate/Candies
• Nuts
• Butter
• Oils
It is important to eat food which contains a lot of water while following Volumetrics diet.You are able to eat a lot of vegetables and fruits, which contain 80% to 95% water. But you don’t have to drink only water, because you will still be hungry. Rolls proposes in her books to such food as soups, casseroles, stews, and desserts with fruits. You should avoid the oil, butter, eggs, cream and replace them with skim milk, egg whites, yogurt, and applesauce.
You can take foods with filling fiber, along with small portions of lean protein and some healthy fats from fish and other sources. But also sweets, fats, and alcohol are possible in small amount.
You won’t be able to lose 10 pounds for one week following the Volumetrics diet. You will lose 5% to 10% of your present body weight, which equals to a pound or two for a week week.
The main principals of Volumetrics diet
• You should take products with low energy density. If it is quite difficult for you to count calories you can just keep in mind what foods are high and low in calories.
• Write in all products that you eat and the time of your training. It will be useful for watching over your progresses in losing your weight.
• Do more exercises. You should do your workout nearly 30-60 minutes a day. It will be useful to do walking with a pedometer.
• Study the energy density in products for you to be sure what food to eat.
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