High-carbohydrate, Volumetric Diet
- Date: 2009-10-18 - Word Count: 490
Share This!
Barbara Rolls holds a doctorate degree in nutrition. She is the endowed Guthrie Chair in Nutrition at Pennsylvania State University . Volumetric DietThe author has also conducted 20 years of research studying hunger and obesity. Rolls has also authored over 200 academic articles.
Diet Overview:
The Volumetrics Eating Plan focuses on the scientific principles of satiety - the body's signal that it's full - by enhancing the feeling of fullness while simultaneously consuming fewer calories. Foods with higher water content have fewer calories but control appetite better, i.e., fruits, vegetables and soups are 80-95 % water whereas oils are 100% fat, 0% water. For instance, 100 calories = ¼ cup raisins (low water content) or 1-2/3 cups grapes (high water content). The larger volume of grapes provides greater satiety than the dried fruit without increasing caloric intake.
Rolls' studies on hunger/satiety reveal that most people eat the same weight or volume of foods at meals. Hence, by eating nutritious foods with lower caloric value, dieters can experience a feeling of fullness and improve nutrient intake while losing weight.
Energy density (ED) of food is another key concept of the Volumetrics Eating Plan. ED is defined as amount of calories of a given food divided by its gram weight (usually 28 grams or 1 ounce). Commonly eaten foods are then assigned to one of four ED categories:
Category 1- Very Low ED Nonstarchy fruits/vegetables, nonfat milk, broth type soups
Dieters can enjoy eating plenty of these foods on a daily basis.
Category 2-Low ED Starchy fruits/vegetables, grains, chili, spaghetti
Dieters eat suggested portioned-controlled amounts of these foods on a daily basis.
Category 3-Medium ED Meats, cheese, pizza, salad dressings, pretzels, ice cream Dieters eat suggested portioned-controlled amounts of these foods on a weekly basis.
Category 4-High ED Crackers, chips, chocolate, cookies, candy, butter and oils. Dieters eat suggested portioned-controlled amounts of these foods on an occasional basis.
Other principles of the Volumetrics Eating Plan are as follows:
1. Reduce caloric intake by 500-1000 calories/day to promote 1-2 pound per week weight loss.
2. Diet composition-20-30% total calories from fat, 15-35% total calories from protein and carbohydrates are at least 55% total calories.
3. Fiber intake: 25-38 grams/day; high fiber foods are low ED, high satiety value.
4. Water-9 cups/day for women, 13 cups/day for men.
5. Exercise-30-60 minutes of moderate intensity physical activity on a daily basis.
Foods Allowed:
Focus on fiber-rich foods with a high moisture content. Fruits (mostly fresh), vegetables (mostly those with high water content; e.g. tomatoes, broccoli, greens) whole grain pasta, rice, breads and cereals; soups, salads; low-fat poultry, seafood, meats and dairy. Moderate amounts of sugar and alcohol are permitted, too.
Foods Restricted:
No foods are forbidden but limiting fatty foods like deep-fat fried items, sweets and fats added at the table are recommended. Limited amount of dry foods (crackers, popcorn, pretzels, etc.) due to their high caloric value and low satiety index.
Sample Menu:
Breakfast:
Oatmeal:
1-1/3 cup oatmeal made with water
1/2 medium apple
1 teaspoon cinnamon
2 teaspoons brown sugar
1 cup nonfat milk
1/2 grapefruit
Coffee
Read full article at:
Diet Overview:
The Volumetrics Eating Plan focuses on the scientific principles of satiety - the body's signal that it's full - by enhancing the feeling of fullness while simultaneously consuming fewer calories. Foods with higher water content have fewer calories but control appetite better, i.e., fruits, vegetables and soups are 80-95 % water whereas oils are 100% fat, 0% water. For instance, 100 calories = ¼ cup raisins (low water content) or 1-2/3 cups grapes (high water content). The larger volume of grapes provides greater satiety than the dried fruit without increasing caloric intake.
Rolls' studies on hunger/satiety reveal that most people eat the same weight or volume of foods at meals. Hence, by eating nutritious foods with lower caloric value, dieters can experience a feeling of fullness and improve nutrient intake while losing weight.
Energy density (ED) of food is another key concept of the Volumetrics Eating Plan. ED is defined as amount of calories of a given food divided by its gram weight (usually 28 grams or 1 ounce). Commonly eaten foods are then assigned to one of four ED categories:
Category 1- Very Low ED Nonstarchy fruits/vegetables, nonfat milk, broth type soups
Dieters can enjoy eating plenty of these foods on a daily basis.
Category 2-Low ED Starchy fruits/vegetables, grains, chili, spaghetti
Dieters eat suggested portioned-controlled amounts of these foods on a daily basis.
Category 3-Medium ED Meats, cheese, pizza, salad dressings, pretzels, ice cream Dieters eat suggested portioned-controlled amounts of these foods on a weekly basis.
Category 4-High ED Crackers, chips, chocolate, cookies, candy, butter and oils. Dieters eat suggested portioned-controlled amounts of these foods on an occasional basis.
Other principles of the Volumetrics Eating Plan are as follows:
1. Reduce caloric intake by 500-1000 calories/day to promote 1-2 pound per week weight loss.
2. Diet composition-20-30% total calories from fat, 15-35% total calories from protein and carbohydrates are at least 55% total calories.
3. Fiber intake: 25-38 grams/day; high fiber foods are low ED, high satiety value.
4. Water-9 cups/day for women, 13 cups/day for men.
5. Exercise-30-60 minutes of moderate intensity physical activity on a daily basis.
Foods Allowed:
Focus on fiber-rich foods with a high moisture content. Fruits (mostly fresh), vegetables (mostly those with high water content; e.g. tomatoes, broccoli, greens) whole grain pasta, rice, breads and cereals; soups, salads; low-fat poultry, seafood, meats and dairy. Moderate amounts of sugar and alcohol are permitted, too.
Foods Restricted:
No foods are forbidden but limiting fatty foods like deep-fat fried items, sweets and fats added at the table are recommended. Limited amount of dry foods (crackers, popcorn, pretzels, etc.) due to their high caloric value and low satiety index.
Sample Menu:
Breakfast:
Oatmeal:
1-1/3 cup oatmeal made with water
1/2 medium apple
1 teaspoon cinnamon
2 teaspoons brown sugar
1 cup nonfat milk
1/2 grapefruit
Coffee
Read full article at:
Related Tags: weight loss programs, weight lose, high-carbohydrate, volumetric diet
Your Article Search Directory : Find in Articles
Recent articles in this category:
- Understanding Body Types And How They Affect Your Weight Loss Efforts
When you are trying to lose weight, the typical advice of changing your diet and getting more exerci - Is Liposuction The Answer?
While it is one thing to consider liposuction, it is totally different to actually beginning the pro - A Discussion On Liposuction
Cosmetic surgery immediately throws up a number of images. Be it trout pouts, oversized breasts or a - Do Calorie Shifting Diets Work?
Calorie shifting diets are interesting in that you are not on a strict diet every day. You get to ea - Biggest Loser Australia- Stay Within Bmi That Says You Are Healthy Not Obese
Obesity has increased to manifolds and has become a serious weight problem. A lot many people die th - Mike Geary Review - The Man Who Designed The Truth About Six Pack Abs
If you are searching for a weight loss program that gives off the best results, you must look for a - Isabel De Los Rios Review - Can Her Diet Solution Program Be The Answer To Your Problems?
The world offers many temptations in the areas of living a strong life and it has become a problem f - Fat Loss 4 Idiots Review - Is It Really That Easy?
A lot of people want an easy weight loss plan that's effective and uncomplicated. And who wouldn't? - Joel Marion Review - Why You Won't Quit The Xtreme Fat Loss Diet
Giving up or quitting is an entertained notion when you're losing weight. It's very common for peopl - Weight Loss Tips - Discover Your Unique Body Type (and Shape) To Start Targeting The Problem Areas
There are three different body types.1) EndomorphsThese are people who tend to have bigger bones tha
Most viewed articles in this category:
- Reduce Weight With Didrex
What is it that comes to your mind when you think of losing weight? Is it that grueling exercise or - Facts Regarding Hoodia
South African Bushmen for thousands of years uses this flowering plant that looks like a cactus plan - Things you Should Know Before you Buy Adipex Online
Nowadays, online shopping is growing at a rate not observed earlier. The ease in which one can buy a - Sharp You're Axe With Phentermine Before Conquering Obesity
'If I had six hours to chop down a tree, I would spend first four hours in sharpening my axe' this i - Are There Really Effective Weight Loss Supplements?
The overweight are always looking for ways to help improve the success of their weight loss efforts. - How to Get Rid of Belly Fat
How to get rid of belly fat is a question that many people wonder to themselves quite often, many pe - Phendimetrazine: Answer to your Weight Loss Concern
Coping with obesity is not an easy task. Obesity makes you the butt of jokes, entices physical agony - Weight Loss Hypnosis - The Truth About Why It Works
The word hypnosis never fails to conjure up images of something mysterious, shady or even downright - Losing Weight Through Acupuncture
These days, there are many kinds of diets and methods for weight loss. Some may be healthy for you - Liposuction / Liposculpture
Life is a gift given to us by the Creator that we should cherish. And being one of God's creation, w