The volumetric diet, also known as the Volumetrics diet, according to the author allows you to lose 1 kg per week. The extensive diet is based on low-calorie and water-rich foods and beverages.
Volumetrics is a diet plan designed to promote weight loss by saturating yourself with low-calorie, nutrient-rich foods.
This diet is a diet program based on the fact that you do not have to count calories to lose weight, stick to a certain meal time or starve.
What is a comprehensive diet?
An extensive diet is an ideal way to achieve a slim figure for all people who do not have time to calculate calories, focus on certain dishes or observe a limited time to eat.
The fact that whole food groups do not have to be ruled out sounds rather encouraging.
However, is it possible to eat everything without gaining weight?
Not exactly, but a comprehensive diet is certainly less restrictive than most popular diets, and it is also well balanced and healthy.
This diet was developed 15 years ago by dr. Barbara Rawls, but now she is much more popular. Confirmation of its effectiveness may be the fact that it was used by Angelina Jolie herself.
An extensive diet is not a miracle that ensures immediate weight loss. With this diet you lose 0.5-1 kg per week, which is optimal from a health point of view and with a greater chance of not getting a yo-yo effect.
Eating low-calorie foods is especially effective. Because large amounts of food are low in calories, you can eat large portions without significantly increasing your calorie intake. (1)
Benefits of the diet:
- Balanced diet
- rich in antioxidants
- rich in fiber for better digestion
- recommends eating large amounts of vegetables and fruits
- based on natural products and self-prepared dishes
- helps lower blood pressure by eliminating foods rich in saturated fatty acids
- does not require calorie counting
- you are not hungry
An extensive diet is based on the recommendations recommended by most nutritionists and is based on a large amount of low-fat vegetables, fruits and dairy products. It is balanced, healthy, improves blood circulation and protects against diabetes.
A review of 13 studies in 3,628 people linked low-calorie foods to improved weight loss. (2) (3)
Of course, this is not an ideal diet plan because it excludes nuts and fats, for example, but it mostly shapes the right eating habits and is varied.
Principles of nutrition
With an extensive diet, you can eat as many low-calorie foods as you want, ie foods that are low in calories but high in water.
This means you can eat a huge amount of low calorie foods. If something is low in calories, you can eat more of it.
More food will fill your stomach faster if, for example, you eat a whole plate healthy, but low-calorie food is more filling than a sweet bar or waffle, although the number of calories consumed will be quite similar.
The key is to know what to eat. Low-calorie products with high water content include vegetables and fruits, vegetable soups, yogurts.
Regular exercise is another important component of the Volumetrics diet.
It is good to do at least 30 minutes – 1 hour of physical activity a day, which can improve weight and fat loss by increasing energy expenditure or the number of calories consumed during the day. (4) (5)
Recommended and prohibited products
Extensive nutrition divides products into 4 groups:
- Very few calories: up to 60 kcal / 100 g. You can eat them without restrictions.
- Low calorie density: 60 to 150 kcal / 100 g. You can eat them without restrictions.
- Average calorie density: 150 to 400 kcal / 100 g. Eat them in moderation.
- High caloric density: more than 400 kcal / 100 g. They should be avoided.
Foods you can eat without restrictions:
- vegetable soups
- yogurt and skim milk
- low-calorie vegetables and fruits
Products allowed on a large diet:
- empty meat
- oil, olive oil
- vegetables and fruits with high sugar content (corn, bananas, potatoes, legumes)
- wholemeal bread
Restrictive products (use only as accessories):
- White bread
- fatty cheeses
- duck and goose meat
- salty snacks
You can eat as many vegetables, fruits and low-fat dairy products as you want. Also suitable are beans, fish, skinless chicken, pasta, rice, low-fat salad dressings.
Reduce or ideally eliminate cakes, bars, bacon, french fries, oil and other high-fat foods.
Vegetables can be eaten in the form of salads, soups, creams, stews. To prepare them, follow the recommendations of a low-fat diet, so do not thicken with flour, cream and do not add butter.
Volume diet – menu for 3 days
You need to eat 3 main meals a day, plus 2 to 3 meals between main meals. Here is a 3-day sample diet menu:
breakfast: millet with skim milk and fruit
snack: cabbage smoothie, apples and kiwis with water
Lunch: Cod fillet, baked with string beans and carrots with yogurt and dill sauce.
snack: Mix salads with roasted peppers, herbs and a teaspoon of olive oil.
dinner: spinach cream soup with garlic, prepared in vegetable soup
breakfast: oatmeal with fruit and a glass of skim milk
snack: carrot humus
Lunch: grilled chicken with quinoa and vegetables
snack: fruit salad with melon, kiwi and strawberries
dinner: stuffed zucchini with ground beef, tomatoes, peppers and sauce
breakfast: scrambled eggs with mushrooms, tomatoes and onions and a slice of wholemeal bread
snack: smoothie with skim milk, banana and berries
Lunch: chicken soup with noodles and salad
snack: cheese and watermelon or apple
dinner: wholemeal pasta with turkey and stewed vegetables
The above diet menu offers some simple nutrition ideas, but it all depends on the season. Follow the recommendations for allowed and forbidden foods and make your own plan.