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The
Volumetrics
Weight-Control Plan
“Many’s the long night I’ve dreamed of
cheese – toasted, mostly”
Robert
Louis Stevenson,
Treasure Island
, 1883
Theory:
This weight loss program focused
on satiety (the feeling of fullness at the end of a meal, the feeling that
you are no longer hungry) to help you control your eating habits. The
basic strategy of Volumetrics is to eat a satisfying volume of food while
controlling calories and meeting nutrient requirements. The right foods
will help you control hunger and eat fewer calories, so you can lose
weight, keep it off, and stay healthy.
Foods with a high water content
have a big impact on satiety. Eat
more foods that are naturally rich in water, such as fruits, vegetables,
low-fat milk, and cooked grains, as well as lean meats, poultry, fish, and
beans.
Fat
- If
you eat a moderately low-fat diet (20-30 percent of calories),
you’ll be able to eat satisfying portions while managing your
weight.
- Tips
for Eating Less Fat
·
Substitute lower-fat versions for high-fat versions of
frequently eaten foods
·
Reduce the fat in your meat
·
Reduce the use of fat as a flavoring
·
Minimize fried foods
·
Replace high-fat foods with fruits and vegetables
·
Eat more grains, vegetables, beans, and fruit, and less
meat, dairy, and baked goods
Carbohydrates
- Carbohydrates
should make up about 55 percent your calories.
Most of these calories should come from complex carbohydrates,
rich in starch and fiber.
- Aim
to consume 20-30 grams of fiber a day. Increase your fiber intake
gradually by eating more high-fiber cereal, whole grains, legumes,
vegetables, and fruits
- Eat
a minimum of 2 servings of fruit and 3 servings of vegetables every
day.
- Use
added sugars in moderation to make nutritious foods of low energy
density more enjoyable.
Protein
- Maintain
your daily protein intake at the recommended level, whether you are
trying to lose weight or keep weight off
- Eating
more protein than your body needs is not going to boost your
metabolism, build more muscle, or make you thinner
- Emphasize
low-energy-dense protein sources
- Choose
moderate portions of lean protein-rich beef, chicken, seafood,
low-fat dairy foods, and legumes, which are fairly low in energy
density
Alcohol
- Combining
alcoholic beverages with high-fat, energy-dense foods promotes weight
gain
- If
you drink, the best pattern for weight and health is to consume wine
or beer with a filling meal that’s low in energy density
Water
and Other Beverages
- Water
satisfies thirst, not hunger. To
increase satiety, incorporate low-energy dense, water-rich foods into
your diet.
- To
quench thirst, water is the best choice, followed by low-calorie or
calorie-free beverages such as seltzer-diluted fruit juice, a diet
soft drink, or herbal tea
Soup
- Eating
soup as a first course will help you eat less and lose weight
Sample
Menu Plan
- Breakfast
– 1 1/3 cups oatmeal, prepared with water, 1 cup low-fat (1 percent)
milk, ½ grapefruit, plus ½ apple added to the oatmeal, 1 teaspoon
ground cinnamon, 2 teaspoon brown sugar, coffee or tea
- Lunch
– 1 Bean and Cheese Burrito, 8 baked tortilla chips with ¼ cup of
salsa, 1 small banana
- Dinner
– Roast Turkey Soup, Romaine Salad with low-calorie dressing, 1
slice of Tuscan or French bread, ¾-inch thick, with 1 teaspoon
whipped butter, ¾ cup frozen strawberries with 2 tablespoons frozen
low-calorie whipped topping
Barbara Rolls, Ph.D., and Robert A. Barnett. 2000.
New York
: HarperCollins
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