In this volumetric diet that seems to make the unanimity among public health institutions, the focus is on foods with low energy density.
Low calorie density foods contain lots of water and few calories per gram. They well quench hunger without breaking the calorie counter. Vegetables are the best example: two hundred grams of spinach or tomatoes do not contain more calories than a dozen types of cheese or Camembert cheese grams or a small square of chocolate.
Volumetric diet classifies foods into four categories:
1) The food at very low calorie density, which are the best choice: it is non-starchy fruits and vegetables, soups and dairy products low fat.
2) The low caloric density foods are the second choice: these fruits and starchy vegetables (bananas, fruit and pulses and potatoes …), grains, lean meats, fish and shellfish …
3) The medium calorie density foods include red meat, fat cheese, ice cream and chips, for example.
4) The high caloric density foods like chips, chocolate, biscuits, nuts, butter and oil which must in turn be consumed in quantities as small as possible (but not eliminate them completely).
Soups and broths, fruit smoothies, yogurt and cottage cheese low fat … All these foods contain a lot of water are naturally preferred.
The key to this diet is to replace as far as possible, food categories and food ‘lifelike’ categories . For example: soaking raw carrot pieces in hummus (made from chickpeas) instead of chips (tacos) or graissins. Or prefer to spread the bread with curd lightened rather than butter.
The advantage of volumetric diet is that you will not go hungry. Nothing is forbidden, although does not recommend tempting foods such as processed foods (frozen ready meals, canned or fresh, cookies and various snacks). This diet requires some availability: there is probably not for you if you do not have the time or inclination to cook. Or if you do not like vegetables, fruits or soups …
The volumetric diet would lose 500 grams to 1 kilo a week. The theory on which it is based is this: we tend to eat a constant amount in volume of food every day, regardless of its calorie content. A volume equal food, while focusing on low calorie density foods, we can reduce our consumption of calories.
This approach is actually much more than a regime:
it is a form of food repackaging that requires some learning and some represent a real upheaval habits. Barbara Rolls, a nutrition professor at Penn State University (USA) is the figurehead of American volumetric diet. She has published two books on this method: The Volumetrics Eating Plan