The Volumetrics Diet


By: Nikki Nies

The Volumetrics Diet derived from Barbara Rolls, a nutrition professor at Penn State University.  I personally never heard of this diet until a couple day’s ago until AND’s headline on evaluating current diets came on my news feed.  I was intrigued and to be in the know, I continued to research it. Below you’ll find an overview of the diet.  I am by no means advocating for this diet, but presenting to you another concept of eating that has long been practiced, but now has an official name.

The premise of the volumetrics diet is not focused on elimination, but opting for more ‘volume’ of food, with higher energy density foods.  Since people tend to eat the same amount on a daily basis, with time, one will become fuller quicker on lower calorie foods.

Volumetrics is all about getting more mileage out of what you eat

Categories of the diet: Screen-Shot-2013-06-20-at-1.59.15-PM

  1. Very Low density foods: least energy dense, can consume more than other calories as they’re low in calories; i.e. non milk, soup broth, and/or nonstarchy fruits and vegetables; will feel fuller quicker than other food options
  2. Low density foods: i.e. starchy fruits and vegetables; grains; cereals; legumes; low fat meats
  3. Medium density foods: i.e. meats; cheeses; fried foods–french fries; heavier grains–breads, pretzels; desserts; cakes
  4. High density foods: chips and crackers; nuts and seeds; fats–butter and oil; chocolate; candy; cookies

The goal is to eat mainly from categories 1 and 2 with moderate consumption from category 3 and sparingly from category 4.  If followed consistently, one shouldn’t feel hungry.  Since no exotic foods are part of regular advised consumption, one shouldn’t have to do any drastic changes to grocery list.

I find the concept behind the Volumetrics Diet to be ideal for those that never feel ‘full.’  It’s definitely not as mainstream as the DASH diet, Jenny Craig or the Paleo diet, but only time will tell how well accepted the diet will be.  The diet follows USDA Dietary guidelines, of a Advocates of diet claim if followed, one will lose 1-2 pounds per week.

Photo Credit: FabsHealing


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