Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Volumetric diet for weight loss

       Volumetric diet  is a diet plan which focus on increasing the consumption of low-energy foods which are rich in fibre and have high water content . These  fibre rich and hydrating foods gives a full feeling  and easy satiety  which reduces the longing for more food.

 Volumetric diet does not strictly prohibit the intake of high energy density foods; however it is recommended to reduce the quantity of junk high calories rich foods such as sweets, burger, pizza etc.

The diet  recommends inclusion of more fresh fruits, vegetables, pulses, seeds, whole grains, and lean proteins.

 Volumetric diet is ranked among the top 10 diet plans according to studies conducted by Penn State University.The volumetric diet was first introduced by Dr Barbara Rolls.

 Studies show that volumetric diet help weight loss, prevention of cardiovascular diseases and a lower risk of type 2 diabetes and obesity. 

In the Volumetric Diet, foods are divided into four major categories:

·       Very low energy density foods

·       Low energy density foods

·       Medium energy density foods

·       High energy density foods 

Very Low Energy Density Foods

You can consume fresh fruits and vegetables that are not rich in starch, such as broccoli, onions, green leafy vegetables and mushrooms. It also contains low-fat dairy and low-fat milk products, fresh fruit and vegetable juices, lean meat and soups.

Low Energy Density Foods

 Whole grains, pulses, beans, sprouts, lean proteins, and starchy vegetables such as carrots, squash, gourd and sweet potatoes are recommended as these help to lower calorie intake.

Medium Energy Density Foods

 Full-fat dairy products, white meats, cream, and dishes made from refined flour, such as pasta are suggested [not mandatory to include these foods] only in moderation if you want to consume, otherwise not.

High Energy Density Foods

These foods include junk food, fried food, and food rich in artificial synthetics and preservatives, and high-sugar foods. These foods are not recommended, however if you want to take in, consume them limiting the quantity as few.

      Although volumetric diet does not restrict an individual from consuming any particular food category, it emphasizes the consumption of the first two food categories. It advises to avoid the latter two types of food as far as possible.

A volumetric diet focuses more on nutrition than strict and restrictive diet plans.

Calorie counting is seen as unimportant in volumetric diets as the focus is on integrating a large amount of fibre and high energy density foods rather than on calorie cutting.

Volumetric diet helps with diabetes and insulin resistance. Consuming foods with lower amounts of starch and sugars prevents frequent spikes in insulin levels and helps keep blood glucose levels under control.

Advantages of taking volumetric diet

  Volumetric diet focuses on individuals consuming a high volume of certain foods and low amounts of others. Foods that provide very low or medium energy density are the primary focus of the volumetric diet.

The advantage of the volumetric diet is that it does not restrict consuming any particular food but encourages more mindful eating and achieve weight loss.

 Another advantage is that consuming low energy density foods prevents one’s sugar levels from spiking or falling drastically, which helps diabetes patients to cope with insulin resistance.

Low energy density foods help reduce cardiovascular risks, as shown by studies. It is due to the focus on consuming more nutrient-rich foods rather than unhealthy foods. It also reduces the chances of  building up of bad cholesterol and clots , thus ensuring good heart health.

Disadvantage of volumetric diet

     The main fall out of this diet is that it requires a lot of planning and preparation time and doesn’t give much importance to proteins and healthy fats like Omega 3 fatty acids, which are essential for good health. These fats help the body to absorb soluble vitamins such as A, D, E and K in our body.

Additionally, the body needs healthy fats to burn the excess unhealthy fat and promote heart health.

      It is Suitable diet plan for Long-Term Weight Loss. No instant result is produced by this diet plan.

A volumetric diet plan is a slow and stable process for weight loss where the body loses small amounts of fat consistently over a long period.

According to research, this diet ensures that the body has plenty of time to adjust to the dietary changes and metabolic changes, unlike extreme weight-loss diet programs.

written by dr .sanjana v.b [ copyright]

Reference 

1.https://health.usnews.com/best-diet/volumetrics-diet 

2.  https://health.clevelandclinic.org/volumetrics-diet/ 

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2018610/