Diet Plans And Menus - The Volumetrics Diet

Published: 10th June 2011
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The Volumetrics Diet was created by Barbara Rolls. The key aspect of this four-week weight loss plan is eating low energy density foods, in other words those with a low calorie count for their volume, Dieters may eat as much as they did previously but still lose weight. This means putting the accent on fiber-rich and protein-rich meals. Before starting this diet, set a reasonable objective for weight loss. Determine your daily energy needs and subtract 500 calories if you want to lose a pound (0.45 kilograms) a week, or subtract 1000 if you want to lose two pounds a week. Here are some of the diet principles.

Read labels and calculate a food's energy density. To do so divide the number of calories by the number of grams. An energy density of 1.5 or less; for example 75 calories per 50 or more grams, is a good value to shoot for. Try to avoid foods whose energy density is between 1.5 and 4.0. Avoid those foods whose energy density exceeds. 4.0. Eat foods containing a lot of water such as fruits and fresh vegetables; they tend to give you that full feeling. Lower your consumption of fatty foods. Lipids should make up 20% to 30% of your daily calorie intake. Glucides should make up 45% to 55% of your daily calorie intake. This means eating a lot of fiber. Eat a lot of foods that are lean and rich in proteins. Each meal should contain some lean proteins for a total of 15% to 35% of your daily calorie intake. Avoid sugary soft drinks and juices. Drink water, coffee without sugar, and calorie-free drinks. The maximum daily alcohol consumption is a glass for women and two glasses for men. Eat protein-rich snacks. For five days a week do 30 to 60 minutes of moderately intensive physical exercise. The other two days do muscle-building exercises.

Advantages of the Volumetrics Diet include dealing well with your hunger and provides good dietary habits. On the other hand, it is fairly complicated because you are always counting calories.

Here are two sample menus, both approximately 1400 calories a day:

Menu 1 Breakfast: A packet of instant oatmeal. A quarter cup of oat bran. A quarter cup of raisins. A glass of 1% milk. Lunch: An apple baked with salsa, vegetables, and cheese. Half a cup of fennel and lemon salad. A pear. Supper: A low-calorie frozen meal. 2 cups of mixed vegetables. 30 milliliters (about an ounce) of sponge cake. 2 tablespoons of low-fat whipped cream.

Menu 2 Breakfast: 2 frozen whole-wheat waffles. A tablespoon of margarine. Half a cup of strawberries. A kiwi. A glass of 1% milk. Lunch: A 300-calorie frozen meal. 15 tiny carrots. A tablespoon of fat-free ranch vinaigrette. A banana. Supper: Three quarters of a cup of whole wheat pasta. 1 and a third cups of mixed vegetables. Half a cup of canned tomatoes. A teaspoon of parmesan cheese. A chocolate square.

Some of the information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes over 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is available only in French at present. For more information consult the publisher's website.


Levi Reiss wrote or co-authored ten computer and Internet books, but would rather drink fine wine, accompanied by the right foods. He teaches classes in computers at an Ontario French-language community college. Visit his new wine, diet, health, and nutrition website and his Italian travel website

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