How does the Volumetrics Eating Plan Work?

Question: How does the Volumetrics Eating Plan Work?

The Volumetrics Eating Plan is found in the book The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, which was written by Penn State University's director of the Human Ingestive Behavior Lab, Barbara Rolls, PhD. The Volumetrics Eating Plan is based on calorie control; it encourages balanced eating, variety in food choices and allows any favorite foods to remain in the diet.

Answer: Food choices on The Volumetrics Eating Plan are based on energy density. Eating filling foods with a low energy density can help increase satiety (satisfaction and fullness) while helping to prevent overeating. The staple foods on this diet include fruit and veggies, fat-free milk and broth-based soups, as well as whole grains, potatoes and no-calorie beverages.

The Volumetrics Eating Plan provides daily menu plans based on either a 1,600- or 2,000-calorie diet. You can alter the plans' calorie levels by adding or subtracting snacks, which are also suggested in the menu plans. You can change any day's menu to feature whatever combination of breakfasts lunches, dinners and snacks you desire.

The Volumetrics Eating Plan also offers guidelines for planning meals yourself: About 20 to 30% of total calories are to come from fat (while limiting saturated fat), 55% or more from carbohydrates (preferably whole grains, veggies and fruit) and about 15% from lean protein. The Volumetrics Eating Plan also advises you to aim for consuming 20 to 30 grams of fiber a day, which helps to lower the calorie density of food consumed and satisfy hunger.

With its emphasis on a healthy, balanced diet, limiting saturated fat, and making behavior changes, the Volumetrics Eating Plan encourages a safe, gradual weight loss by creating a calorie deficit. It will help you adopt healthy eating habits and a sensible weight-loss method. The weight loss phase of the plan lasts no more than six months, after which time you will switch to a maintenance phase.

Learn More:
The Volumetrics Diet: What You Need to Know