Volumetrics diet by doctor Rolls
The Volumetrics diet was created by nutritionist Barbara Rolls, who advocates a simple way to control weight without starvation.
The Volumetrics diet was created by nutritionist Barbara Rolls, who advocates a simple way to control weight without starvation. She notes that regular physical activity is also desirable in order to get results as soon as possible. Rolls, but also those who have tried this way of eating, say that it is possible to lose up to 3 kg in a week.
Basic principles of Volumetrics diet:
The idea for this diet came from the fact that different foods - differently meet our food needs but also give a different feeling of "fullness" of the stomach, i.e. satiety. This practically means that if we eat foods rich in water and dietary fiber (they themselves have a low caloric value), we will feel full.
Thus, the Volumetrics diet relies on the energy value of foods and water content. If you introduce these foods into your diet, you "risk" losing a lot of weight, but also get rid of fatigue, depression, and problems with sugar and cholesterol. The good news is that these foods can be eaten in unlimited quantities throughout the day.
Recommended foods:
- fruit
- vegetables
- low-fat dairy products
- whole grains
- beans
The second division may shed more light on the food choices of this diet:
First category:
- skimmed milk and low-fat dairy products
- fruits with a high water content
- vegetables with low carbohydrates and high water content
- vegetable soups
Second category:
- other fruits
- vegetables
- low-fat meat (fish, chicken)
- flakes
- whole-grain pasta
Third category:
- meat
- old and greasy cheese
- nuts and dried fruits
- dishes such as pizza, french fries, ice cream, and homemade low-fat cakes
Fourth category:
- crackers and similar industrial snacks such as chips, pretzels, etc.
- chocolate cakes, sweets with a lot of fat, etc.
- butter, oils - generally fats
- alcoholic beverages, carbonated beverages, and purchased juices
So, if you eat the food of the first category every day, food of the second every other day, and food of the third category once in five days - you are on a great path to losing weight and improving your health. You must be wondering what about the fourth category? Well, it's best to forget it - these foods simply don't exist for you. Three main meals and snacks are recommended, although you can snack on some fruit throughout the day or eat something else from the First Food Category. Dr. Rolls believes that the trick to healthy weight loss is to use low-calorie foods. Therefore, this diet will reduce calorie intake, and encourage weight loss.
Benefits of Volumetrics diet:
Volumetrics is a well-researched and healthy approach to weight loss. The emphasis is on a balanced diet with plenty of fruits, vegetables, and whole grains and allows dieters to feel full by eating fewer calories and to lose weight while eating satisfactory amounts of food. The diet is flexible and easy to modify with different ingredients based on personal preferences (and possibilities). The program also emphasizes exercise as a vital component of healthy weight loss. The recommendations are 30 to 60 minutes of daily physical activity during the day. Dr. Rolls suggests a record of what is eaten, as well as a physical activity diary. Keeping a diary will help dietitians monitor their progress and identify any problems that may arise on their way to weight loss. The Volumetrics diet does not require much activity in the kitchen because the recommended foods are not complicated to prepare and many of them are eaten raw or with minimal heat treatment.
