Barbara Rolls, founder of the Volumetrics Diet.
The Volumetrics Diet was created by Barbara Rolls. The central aspect of this four-week weight loss plan is eating low energy density foods, in other words foods with a low calorie count for their volume, Dieters will eat as much as previously but lose weight. This means putting the accent on fiber-rich and protein-rich meals. Before starting this diet, set a reasonable objective for weight loss. Determine your daily energy needs and subtract 500 calories if you want to lose a pound (0.45 kilograms) a week, or subtract 1000 if you want to lose two pounds a week. Here are some of the diet principles.
Read labels and calculate a food’s energy density. To do so divide the number of calories by the number of grams. An energy density of 1.5 or less; for example 75 calories per 50 or more grams, is a good value to shoot for. Don’t eat much food whose energy density is between 1.5 and 4.0. Avoid foods whose energy density exceeds. 4.0. Eat foods containing a lot of water such as fruits and fresh vegetables; they tend to give you that full feeling. Reduce your consumption of fatty foods. Lipids should make up 20% to 30% of your daily calorie intake. Glucides should make up 45% to 55% of your daily calorie intake. This means eating a lot of fiber. Eat a lot of foods that are lean and rich in proteins. Each meal should contain some lean proteins for a total of 15% to 35% of your daily calorie intake. Avoid sugary soft drinks and juices. Drink water, coffee without sugar, and calorie-free drinks. The maximum daily alcohol consumption is a glass for women and two glasses for men. Eat protein-rich snacks. Five days a week do 30 to 60 minutes of moderately intensive physical exercise. The other two days do muscle-building exercises.
You'll need a book for the Volumetrics Diet.
The Volumetrics Diet has the advantage of dealing well with your hunger and provides good dietary habits. On the other hand, it is rather complicated because you are always counting calories.
Here are two sample menus, both approximately 1400 calories a day:
Menu 1 Breakfast: A packet of instant oatmeal. A quarter cup of oat bran. A quarter cup of raisins. A glass of 1% milk. Lunch: An apple baked with salsa, vegetables, and cheese. Half a cup of fennel and lemon salad. A pear. Supper: A low-calorie frozen meal. 2 cups of mixed vegetables. 30 milliliters (about an ounce) of sponge cake. 2 tablespoons of low-fat whipped cream.
Menu 2 Breakfast: 2 frozen whole-wheat waffles. A tablespoon of margarine. Half a cup of strawberries. A kiwi. A glass of 1% milk. Lunch: A 300-calorie frozen meal. 15 tiny carrots. A tablespoon of fat-free ranch vinaigrette. A banana. Supper: Three quarters of a cup of whole wheat pasta. 1 and a third cups of mixed vegetables. Half a cup of canned tomatoes. A teaspoon of parmesan cheese. A chocolate square.
Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website www.amerik-media.com.