Volumetric diet is a diet that helps to lower calories without decreasing the volume of daily food, can eat more food and stay satiated for longer, which will facilitate weight loss, and at the same time induce detoxification of the body.
The diet was created by American nutritionist Barbara Rolls of the University of Pennsylvania, author of the book "Lose Weight Eating More, " published in Brazil by BestSeller. According to the author, foods can be divided by their energy density in:
- Very low, with less than 0.6 calories per gram, which include vegetables, vegetables, most fruits and soups;
- Low, between 0.6 and 1.5 calories per gram, which are cooked grains, lean meats, legumes, grapes and pasta;
- Average, 1.5 to 4 calories per gram, which include meats, cheeses, sauces, Italian bread and whole;
- High, between 4 and 9 calories per gram, which are the snacks, chocolates, cookies, butter, chips and oils.
Thus, in the menu of the volumetric diet are especially vegetables, vegetables, fruits and soups. However, snacks, bonbons, cookies, butter, potato chips and oils are eliminated.
Volumetric diet menu
Here is an example of a volumetric diet menu.
- Breakfast - 1 cup of coffee with unsweetened skim milk, 1 slice whole-grain bread with 1 tablespoon cottage cheese and 1 cup melon, watermelon and papaya mixture sprinkled with 1 tablespoon shallow quinoa flakes
- Collation - 1 medium slice of pineapple sprinkled with fresh mint
- Lunch - 1 shallow dish of endive salad, grated raw carrots and diced pineapple. 3 tablespoons brown rice with colorful peppers. 2 tablespoons chopped chickpeas with onion and parsley. 1 medium fillet of roasted fish with mushroom mix.
- Afternoon snack - 1 cup ginger with 2 whole wafers
- Dinner - 1 shallow dish of almeirão salad, sliced heart of palm and grated beet. 1 whole-grain spaghetti squeezer with tuna in chunks preserved in water. 2 tablespoons broccoli cooked with garlic and onion in thick strips
-
Supper - 1 cup of gelatin prepared with 1 envelope flavored red fruits without sugar, juice of 1 apple and ½ lemon, peach and natural strawberry minced.
The volumetric diet, although not very restrictive, should be advised by a professional as the nutritionist to verify if it is adapted to the individual and if it does not harm his health.
