Lose weight with Volumetrics Diet
Did you know that.
… it’s just as much calories
in ½ kilo carrots as
In 25 grams of peanuts?
Create a schedule
Exactly how detailed you want to follow the diet is of course up to you, but if you get the book to Barbara J. Rolls, you get a lot of tips and ideas for food and meals. The most important thing is that you learn the principles of the diet, so you can customize your own menu for it. Thus, the Volumetrics diet fits all tastes and preferences.
The article is taken from the weekly magazine Home no. 54 2015.
Are you fond of cooking, and like fruit, vegetables and soups? Then this is the diet for you. It allows you to eat enough, but gives you few calories per mouthful.
If you follow the recipe, you can easily go down one kilo a week.
The volumetric diet, or “Mixed Diets”, revolves around eating a lot of soups, fruits and vegetables, whole grains, lean dairy products, lean meats and all kinds of fish.
– This food will fill well in your stomach and make you less hungry. Fat and sweet food seems quite the opposite: It fills less in the stomach, but contains a lot of calories per mouthful, says nutritionist cand. scientist Gunn Helene Arsky.
Barbara J. Rolls is a nutrition professor and has written the book “The Ultimate Volumetrics Diet!”.
– For two decades, she has studied how feeling of feeling after a meal affects the hunger sensation between meals and how obesity is a result of this. Rolls launched the diet in the US already in 2003, and it has received many followers, says Arsky.
– The diet is based on eating plenty of food, but choosing foods that have fewer calories per mouthful. In this way you will end up feeling well-and at the same time easier in your body.
The volumetric diet is based on a single principle: Limit the amount of low volume food and eat most of food at high volume – in terms of calorie content.
– This means you can double, sometimes triple, portion sizes and still slimmer. It’s not as simple as stacking lots of vegetables next to your lasagna, or throwing some lettuce leaves on the burger, she says.
No, you have to cook from scratch, with the smart, bulky and calorie-like ingredients.
Barbara J. Rolls has divided our food into four categories:
Category 1: Very bulky foods (very few calories per mouthful). It may be, for example, berries, most fruits, lettuce, onion, leek, tomato, paprika, herbs, barley celery, green beans, asparagus, carrot, squash, sprouts, sweet potato, skim and extra light milk and salted brothy soups.
Category 2: Bulk food (get calories per mouthful). For example banana, mango, corn, pepper, earthquake, cabbage root, potatoes, cereal, muesli, fish, lean meat, beans, lentils and lean mixed dishes such as meat pots and whole grain spaghetti.
Category 3: Less voluminous food (some calories per mouthful). For example, meat, cheese, pizza, french fries, salad dressing, bread, ice cream and cake.
Category 4: Very little voluminous food (many calories per mouthful). For example biscuits, potato chips, chocolate, candy, cookies, nuts, butter and oil.
How often do you eat
Every day you have to eat three main meals, a couple of snack meals and a dessert.
Here are suggestions:
- Breakfast: Coarse wrap with cocoa scrambled eggs.
- Middle age: Tropical smoothie.
- Lunch: Chickpeas and tomato soup.
- Middle Meal: Salt-fried broth soup with cut vegetables.
- Dinner: Wokket steak with sugar peas and tomatoes.
- Dessert: Strawberries with vanilla balsamico.
- Use vegetables and fruit for everything. It may seem time consuming to cut and peel lots of ingredients. Buy them ready to cut and wash, you get a lot of fresh produce today. Frozen vegetables are an ok option in cooked dishes.
- Eat before shopping. Take a cup of healthy soup on your way home after work, so you avoid falling for temptations in the store. Make it easy – buy salty broth powder and have freshly cut vegetables at work. The soup is done in two minutes.
- Eat with your eyes. The goal is to fill the plate completely. Before eating a single piece, the brain has registered the filled dish and reacted with satisfaction. Unconsciously knowing that you will not go hungry from the table, it does not make it easier to eat too much of the crazy food, shows the research to Barbara Rolls. Use ingredients with a lot of water or extra air, such as yoghurt mousse or puffed wheat.
- Get enough protein. Proteins are vital to feeling sour, but it’s fast to overeat. Go for small portions of protein rich, low fat food like extra light milk on the cereal or a piece of salmon for dinner.
- Eat your food. Because the goal of the Volumetrics diet is to make you feel satisfied after the meal, you simply have to drain the plate.
Nutrition physiologists Kari H. Bugge and Cathrine Borchsenius are positive to the Volumetrics diet, but do not like the term «diet».
Keep this in mind
If you like to cook and want a change of your own lifestyle, this may be a diet to try out. Volumetrics adds that you will eat lots of Category 1 and 2 foods, match the serving sizes of Category 3 foods, and eat the least of Category 4 foods.
– Many of the principles are reasonable, but we prefer to talk about dietary changes, creating a diet that manages to live with in the long run, she says.
Many of the principles in the diet resemble those found at Grete Roede.
The “healthy” chocolate contains 50 kcal more than milk chocolate
Which of these do you think is the healthiest?
– We have also divided the food into categories, where the energy density of the food is crucial to what category they are in and how much to eat of them. The only thing that worries me is where the “heartbeat” products are in this diet? We believe that there are some energy-rich products that should be eaten, although they contain many calories. Examples of this are nuts, kernels, avocados, oils and mackerel in tomato.
– Not a diet, but common sense
Neither clinical nutritionist and entrepreneur of Bramat. no and Sunnogsprek. No, Cathrine Borchsenius, would call this a diet.
– This is not really a diet, but common sense. The diet follows all the advice given to people who want to lose weight over a long period of time. It’s only about limiting energy intake, while being good at choosing foods that feed well (without giving too much calories). Thus you do not have to go hungry, she says.
Borchsenius thinks the diet provides a good diet.
The advice given is to eat healthy food, lots of vegetables, whole grains, fish and skimmed milk products. Soups also measure well and are often low-calorie. So this is both healthy and to live with.
Coarse wrap with taco-scrambled scrambled eggs
1 tablespoon skim milk
2 teaspoons tacokrydder
1 full grain wrap
½ peppers in cubes
1 tomato in cubes
ev. some fresh chive or coriander
Mix eggs, milk and tacos spices into a bowl. Heat a nonstick frying pan and have the mass in. Cook like plain scrambled egg scrambled eggs. When collecting it, divide it into the middle of the wrapper. Top with paprika, tomato and fresh herbs. Roll together and enjoy!
Chickpea and tomato soup
1 tablespoon olive oil
1 clove of garlic, pressed
1 box (400 g) chopped tomatoes
1 box (400 g) kikerter, avrent and sign
1 liter of water
1 diced vegetable broth, crumbled
1 tablespoon of fresh basil, chopped
salt and pepper to taste
Heat the oil in a medium heat pan, chop the garlic and fry for 1 minute. Stir in tomatoes and cook for 2 minutes. Stir in chickpeas, water, broth, basil, salt and pepper. Let the soup simmer for 10 minutes under lid before serving.
Strawberries with vanilla balsamico
1 basket of strawberries, cleaned
and cut in two
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon of vanilla extract
1 teaspoon sugar
a knife sauce pepper
Have strawberries on a dish. Among the other ingredients of a dressing in a small bowl, and pour the dressing over the berries. Leave them to stand for at least 15 minutes before eating them.