The Pros and Cons of the Volumetrics Diet

The Volumetrics Diet, designed by Barbara Rolls, Ph.D., is based on the concept of eating a lot of low calorie but filling foods. Individuals on the diet evaluate foods by energy density: high energy density food consumption results in too many daily calories, while less energy dense foods allow people to eat more and get fewer calories. Eating more and weighing less appears to be an easy weight loss plan that anyone can follow. Is Volumetrics the best diet plan on the market? The eating plan has pros and cons, much like any other weight loss program.

Volumetrics Pro: A Diet for Both Sexes
The Volumetrics Eating Plan is easy to follow by both sexes. The suggestion is to eat foods that are low in calories and in amounts that keep you satisfied for longer periods. There are no physical or other requirements that would favor one sex - everyone can lose weight with this plan.

Volumetrics Con: Health Considerations
The Volumetrics diet is not for everyone. We are not alike, and weight gain happens for many reasons including psychological and health reasons. Some people enjoy eating a lot of food. I am a carboholic, what fills me up are copious amounts of chips. Stress and boredom also cause me to eat when I am not hungry enough. The Volumetrics diet recommends eating broccoli, asparagus, carrots, mushrooms, spinach and lettuce, and discourages chips or processed foods. I would be miserable and grumpy eating a cucumber.

The diet is low in calories. You may have a health condition that requires calorie consumption. Always check with your doctor first if a diet would be safe for your personal weight management.

Volumetrics Pro: No Calorie Counting
This particular diet does not require calorie counting. You are encouraged to keep track of food consumptions and exercise routine. The plan provides a list of foods to eat, such as brown rice, whole wheat, oatmeal, non-starchy vegetables, nonfat milk and soup broths and lean protein. The plan categorizes foods by their energy density, with less density being the foods you should consume the most and in larger quantities.

The Volumetrics Eating Plan Book gives out a food list that is usable while grocery shopping, eating out or ordering take out. All you have to do is find foods that have an energy density of 1.5 or less, moderating portion sizes of foods with energy density from 1.5 to 4 and trying to avoid energy density over 4. Some consumption of energy density 4 foods is acceptable as long as you do it in moderation. Having a bite or two of chocolate is reasonable, as long as you do not eat an entire chocolate bar.

All of the recommended foods are available in every grocery store. There are no expensive meals or additional costs to eat the food.

Volumetrics Pro and Con: Fiber
Fiber is good for our bodies. Foods rich in fiber help reduce the risk of cardiovascular disease and keep the digestive system healthy. Too much fiber has its cons, causing gas, bloating or diarrhea. Increased quantities of fiber will move food faster through the digestive track, decreasing the amount of minerals your body absorbs. The National Academy of Sciences' Institute of Medicine recommends that adult males receive 38 grams of fiber a day, and women 25 grams a day.

Volumetrics Con: Lacks in Convenience
The Volumetrics diet recommends preparing fresh fruit, vegetables and home cooked meals. You will also need to eat many of the recommended foods, and try to fill yourself up with low-calorie so that you do not eat the bad stuff. Not everyone has the time to buy, wash, chop and store enough fresh foods to cook and have as handy snacks. The same goes for work environments. The company's fridge has to have room for your snacks, just in case you get hungry, or you risk grabbing an unhealthy snack from the vending machine. Many of us are all about convenience, so be prepared to make enough time to stock up on low-density foods.

Volumetrics Pro: Exercise Is Encouraged
I really like the fact that the Volumetrics diet encourages daily exercise. The diet recommends moderate daily exercise, such as brisk walking or taking 10,000 steps a day. You do not have to be a runner or a gym rat. The Volumetrics diet is not a quick fix or a way to lose an extreme amount of weight just by depriving yourself of food. It encourages a healthy lifestyle by balancing nutrition and exercise.

I believe the diet's creator, Barbara Rolls, PhD, is correct that we do not like to feel deprived of food and starved. Being hungry results in grumpiness and makes it easier to go back to the old ways. The Volumetrics diet may not be for everyone, but it seems to be simple enough to work. Learn more about the pros and cons of the diet by looking for The Volumetrics Weight-Control Plan and The Volumetrics Eating Plan. The Volumetrics Eating Plan contains lists of acceptable foods based on their energy density as well as recipes.

Resources:

Volumetrics Diet Review
Learn About the Volumetrics Eating Plan
Dietary fiber: Essential for a healthy diet
NY Post - Dr. Rolls - The Volumetrics Eating Plan