Volumetric Diet - Fact or another temporary Atkins Diet

Here is an interesting write-up on the "New" Volumetric diet

Dr. Barbara Rolls is a well respected nutritionist in the United States. Volumetrics reflects her passion and expertise. It is a balanced and nutritious diet that is easy to follow.




The meaning of the term “Volumetrics” has been around for sometime. I can remember my Dad talking about eating foods with high “moisture” content. The concept of food volume as a means to lose weight quickly fell out of favor and was replaced by fat content. Just within the last 2-3 years food volume has made a comeback.

It is important for consumers to understand that there are only a few clinical trials for weight experts to draw conclusions from and make appropriate recommendations.

For instance, it is my opinion that losing weight is not your problem. I prefer to study why you gained weight and look for solutions to keep it from happening again. That’s why I make many references to muscle.

As you age, you lose muscle and gain weight. I judge a weight loss product from that perspective: does the product cause muscle loss? If so, that is not a healthy weight loss product.

I recommend that you find a professional you like and stick with her. As long as “balanced nutrition” is in some way apart of her philosophy, you’ll be in good hands.

This is a good diet despite two potential problems I discuss in this article. Some may agree and some may disagree, but that is the reason for this article–debate and exchange of ideas.

Volumetrics is not New

Volumetrics utilizes food volume (water content) as a way to restrict calories. In general, foods with high water content are less energy dense. Filling up on high volume, low energy dense foods to help you lose weight has two potential problems.

Satiety may occur too early during feeding. This has two outcomes…
Some dieters will begin snacking or binge eating
A few dieters will end up on a Very Low Calorie Diet - potentially too low.
Dieters might completely eliminate carbohydrate intake.
A diet that restricts an entire food group is not a healthy diet.

Every diet has potential problems and outcomes it would like to avoid. My article is a discussion of two possible outcomes of the diet. If they can be avoided, this is a good diet.

Volumetrics is NOT a variation of the Atkins Diet. Dr. Rolls outlines a weight loss plan that if followed properly will lead to fat loss. Weight loss by losing fat and keeping muscle - that’s a good diet.

It’s Just Water

The easy way to critique the diet is to suggest that drinking water with each meal is practicing Volumetrics. I actually do drink 2-3 glasses of water with each meal and it does keep me from over-feeding.

I think it’s fair to say, that the water content of food plays a bigger role in Volumetrics than fat and fiber. This means that weight loss is from calorie restriction. Losing weight by eating less will cause your body to lose both fat and muscle. This is not the optimal way to lose weight. The only acceptable mechanism for weight reduction is by utilizing stored fat. Muscle should be preserved.

Calorie restriction by itself, is not an ideal way to lose weight.

Losing fat and not muscle requires the right combination and ratio of fat to protein, not just calorie restriction.

Dr. Rolls said, “Foods with a high water content have a big impact on satiety. But you can’t simply drink lots of water, which quenches thirst without sating hunger.”

She continues, “Why is water so helpful in controlling calories? It dilutes the calories in a given amount of food.”

Actually, this might be another problem and not a benefit. With diluted calories, volume is up and you become full before consuming an appropriate amount of calories, vitamins, and minerals.

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Eating the correct ratio of fat to protein is critical in this type of diet, if you want to prevent weight gain. A diet’s primary purpose is to set up an internal environment that slows the process of gaining weight with age. Severe restriction of calories is a bad approach to preventing weight gain.

There is no doubt in my mind that you can eat less and feel full. Food has volume, mainly from it’s water content. Weight loss in this manner really comes down to restricting calories to a very low level. Rarely does that result in healthy weight loss.

Remember, a good diet prevents weight gain by preserving muscle. Active muscle tissue is your best protection from gaining weight. In short, lose weight by losing fat and keep it off by preserving muscle.

“Volumetrics will teach you how to consume fewer calories while enjoying a satisfying portion of food.” Introduction to Dr. Rolls new book, Volumetrics.

How far individuals push the calorie restriction is something to watch. If you consume fewer calories without the correct ratio of macronutrients, you will lose muscle. If you lose muscle, the diet failed at its primary objective of preventing weight gain.

Volumetrics is not designed to severely restrict calories. I just recognize it as a potential problem.

Volumetrics - A Clear Path to the Atkins Diet

This is not a potential or possible outcome, it’s real and personal for me.

I tried a volumetric diet a few years ago. I don’t remember how or when it happened but eventually I was eating nothing but meat.

If this happens to a significant number of dieters on Volumetrics, the diet would no longer be healthy. Weight loss the Atkins’ way involves to some extent muscle loss.

Despite the high level of circulating amino acids in the bloodstream of an Atkins’ dieter, the ketosis induces a catabolic state that rapidly breaks down muscle.

This state of targeted catabolism has lasting effects beyond the initial ketosis that started it. This is a significant problem for Volumetrics.

Volumetrics - One Last Point

Volumetrics is a nutritious diet. It has a couple of potential problems but all diets do.

The publisher said it pretty well, “Volumetrics is designed to help you lose weight safely, effectively, and permanently without feeling hungry or deprived…

…Dr. Barbara Rolls, who holds the endowed Guthrie Chair in Nutrition at Pennsylvania State University, has spent more than twenty years researching hunger and obesity and the factors that determine how we eat.”

My last point starts with the following paragraph from Dr. Rolls book:

“Satiety is the missing ingredient in weight management. Cut calories by simply eating less, and you’ll feel hungry and deprived. You may be able to stick to such a diet for the short term, but to become successful at lifelong weight management, you’ll need an eating pattern that lets you feel full with fewer calories.”

I agree completely. But I have one point to add. As long as you continue to eat nutrient poor food (processed foods without vitamins and minerals), the drive to over-feed will not stop.

Your body will continue to over-feed to get the vitamins and minerals it needs to function.

Conclusion

Volumetrics is a balanced nutritious diet
If followed properly, healthy weight loss can be achieved
Be mindful of severely restricting calories and avoid starting the Atkins Diet


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Recent study at Penn State University has voted the Volumetric Diet number 1. The plan involved eating more of what is classified as low energy density foods (ED) as opposed to food with a high ED. The mastermind - Barbara Rolls, PhD. who has over 20 years experience in nutritional sciences.

The diet allows you to eat more and still loose weight. Provided you eat the right types of foods and no binging on desserts and other high calorie foods is not what it is about.

The ED of foods can be calculated by taking the ratio of the portion in grams and the calories in that portion. The ED is broken down into four different categories:



Very low energy density: 0 - 0.5 e.g. fruits/vegetables (non starchy), nonfat milk and broth type soups. This you can have a lot of during the day. These foods are high in fiber and moisture. At meal time have a large salad or soup so that you will consume less for the main course.
Low energy density: 0.6 -1.5 e.g. starch fruits/vegetables (starchy), grains, spaghetti, beans etc. Have set and controlled portions daily.
Medium energy density: 1.5 - 4.0 e.g. cheese, meats, pizza, salad dressing etc. Portions are limited to set amounts per week.

High energy density: 4.0 - 9.0 e.g. sweets, crackers, chocolate, dessert etc. These are allowed occasionally.
So even though you are eating fewer calories you are filling up on foods that actually make you feel full and you will be able to get a good dose of nutrients, vitamins and all the other good stuff.

Of course exercising goes hand in hand with this as well. At least 30 minutes per day for 5 days should help getting your metabolism in gear. Also self control and a strong will power would be very good to keep close by.