Now is the time to quit dieting according to the Volumetrics Eating Plan. Dieters need to learn to eat satisfying portions of delicious and nutritious foods, in order to get rid of those excess pounds they have been dying to lose. The Volumetrics Eating Plan is based on creator Dr. Barbara Roll’s extensive research on satiety (i.e., being satisfactorily full to one’s stomach). Her research revealed that if you choose foods that control hunger, you can lose weight. Don’t worry, you will not be required to go carb-free, fat-free or follow any silly rules (like no bread after noon). On this plan, you will learn is how to choose foods that keep hunger at bay and leave you energized all day long.

What Makes The Volumetrics Eating Plan different?

The Volumetrics Eating Plan calls for consuming of 20% to 30% of your calories from fat, at least 55% from carbohydrates and remainder from protein. It is different from other diets, because it focuses on food choices that help control hunger and enhance satiety. This plan stresses the importance of you choosing your foods, as opposed to being assigned foods. The plan is designed so dieters begin creating their own meal plan in week four, using the modular lists of foods provided.

The Volumetrics Eating Plan hopes to lead dieters to optimal health by establishing good eating habits. The key to success on this plan is choosing low-calorie foods and limiting high-calorie foods. This translates into eating plenty of fruits, vegetables and broth-based soups, and skipping the cookies, nuts, butter and oil. Guidelines are also given to add enough protein and reduce fat intake.

Foods are divided into four categories, with categories one and two containing low-calorie foods. These include fruits and vegetables, non-fat/low-fat dairy, low-fat meats and broth-based soups. Categories three and four contain higher-calorie foods, including meats, cheeses, pizza, French fries, salad dressings, chips, candy and ice cream. To feel full on fewer calories, choose foods mostly from categories one and two, less frequently from category three, and rarely from category four.

Morning snack: A medium banana.

Lunch: Roasted portabella sandwich with tabbouleh and a pear.

Dinner: Chicken in a red wine sauce over brown rice.

• If you start feeling full, stop eating for fifteen minutes and allow yourself time to recognize your body’s satiety signals.
• If you find certain foods simply irresistible, like chocolate or cookies, keep them out of the house and only eat them on special occasions.
• Write down a personal goal each day, such as taking the stairs instead of the elevator.
• Never arrive to a party hungry; instead, have a glass of milk or fresh fruit before you leave home.

What are the weight loss expectations?

If you follow the guidelines outlined in The Volumetrics Eating Plan, you are promised to lose one to two pounds per week.

It is recommended that you aim for thirty to sixty minutes of modest-intensity physical activity on most days. Resistance training should be done twice a week. In order to reach this goal, you can include many everyday activities, such as gardening, walking, housekeeping, and using the stairs. A pedometer is recommended to help you gradually increase the number of steps you take every day, ultimately reaching the goal of 10,000 steps daily.

There are no supplements recommended on The Volumetrics Eating Plan.