The volumetric diet is based on the assumption that you can lose weight by making changes only in the quality of your meals, without significantly modifying their quantity. This nutrition model aims to gradually burn fat. This is based on products with high water content, which can be consumed without any restrictions. In the group of recommended products, you will find low-calorie vegetables and fruits. They are characterized by a low energy density, which means that they contain little kilocalories in large volumes. They are also rich in fibre, whose water-soluble fraction swells in the digestive tract, giving a longer feeling of satiety.
Volumetric dietary principles
Meals in a volumetric diet are eaten every 3 hours. Between them, it is recommended to drink additionally from 1.5-2 litres of non-carbonated mineral water. There are no restrictions on the amount of food consumed, provided that they belong to the group of permitted products. The aim of this dietary program is to reduce body weight at a rate of about 0.5-1 kg per week. Its creators emphasize that the change in the quality of food consumed also brings other health benefits, such as the lower risk of heart disease and diabetes.
Products allowed in a volumetric diet – what to eat?
According to the rules of a volumetric diet, products are divided into four groups. Depending on a given group of food, some of them can be eaten without restrictions, some only in controlled quantities, and some of them should be excluded completely from the daily menu. This classification is based on the energy density of the food. The most desirable in the diet is food that has more than 75 per cent water in its composition. Thanks to the low caloric value in a large volume during the day it is possible to create a negative caloric balance without the occurrence of annoying lack of satiety.
What can you eat on a volumetric diet?
Low-calorie vegetables and fruits, such as cucumbers, tomatoes, peppers, lettuces, apples, citrus, strawberries, low-fat milk and dairy products, soups prepared on vegetable stock – you can eat them without limits.
Fruits and vegetables rich in starch and with a higher content of monosaccharides, such as potatoes, yams, pulses, bananas, grapes, as well as whole-grain cereal products, lean meats and olive oil – their consumption should be controlled in terms of quantity.
The daily volumetric diet should abound in dishes such as soups and shakes. Unsweetened fruit juices are also permitted and should be consumed in limited quantities. The volumetric diet menu is also based on vegetable salads enriched with a small addition of low-fat protein sources in the form of lean cheese, dairy or meat.
Volumetric diet menu – contraindicated products
The use of a volumetric diet requires the introduction of restrictions on the consumption of products with so-called high energy density. These are usually dietary ingredients rich in simple sugars and fats. In a small volume, they provide a large number of calories. What not to eat on a volume-based diet? Products that should be reduced or eliminated from a volumetric diet include:
- sugar, sweets, sweetened carbonated drinks
- salty snacks like chips, sticks, snacks
- fast food
- fatty dairy
- wheat bread
What are the effects of a volumetric diet?
A volumetric diet does not differ significantly from the principles of healthy eating that have been popular for a long time. It promotes the consumption of large amounts of vegetables and fruits, which is its main advantage. It also allows reducing the feeling of hunger, which increases the chances of its suitably long application.
Volumetric diet recipes provide a large amount of vitamins, minerals, antioxidants and fibre. It also allows for improving the hydration of the body. By consuming less energy-dense products leads to a negative energy balance, which results in weight loss. Its use is associated with a reduction in the consumption of unhealthy snacks, which in turn reduces the supply of ingredients such as salt, sugar and unsaturated fatty acids. It is important for the prevention of many civilization diseases such as hypertension or atherosclerosis.
Nevertheless, the volumetric diet seems to be one of the proposals that are very close to the principles of a rational slimming diet. However, it is worth remembering that nutrition models should be selected individually for a given person.