If you’re sick of juicing and just fed up with calorie counting, then it’s time to get off of those diets. After all, there is a way to enjoy lots of food and still lose weight. If you don’t believe us, then ask Barbara Rolls, PhD, who created Volumetrics and just wrote the book “The Ultimate Volumetrics Diet.”
The concept she writes about is simple: Choose foods that have fewer calories per bite, so you can eat more in volume, but decrease your overall calorie count.
Through her research as a professor of nutritional sciences at Pennsylvania State University, Rolls has found that the amount of food you eat matters much more than the amount of calories you consume. In other words, if you feel full at the end of a meal, then you will likely stick with your diet because you’re satisfied (something you don’t get with most diets).
So which foods fill you up without actually fattening you up? In the Volumetrics diet, the staples are water-rich food like soup, fruits and vegetables, whole grains, low-fat dairy, lean meat and fish. All of them help you feel full, but contain less calories than foods that are high in fat or sugar (which also happen to have the opposite effect: leave you feeling less full).
The same goes for food that is filled with air like air-popped popcorn-you can eat three handfuls of it for the same amount of calories that a handful of potato chips contains and feel just as satisfied after.
Other tips to “volumize” your diet include:
-Buy ready-to-eat food for your diet like reduced sodium broth, bags of salad and frozen vegetables so you don’t make excuses for not eating them.
-Fill your plate with food that contains extra water or air like yogurt with a mousse consistency. That way your plate looks full and you’ll feel satisfied when you polish it off.
-Include protein in your meals, just make sure it’s low-fat.
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