The volumetric diet is a diet that helps to reduce calories without decreasing the volume of daily food, being able to eat more food and be satiated for a longer time, which will facilitate weight loss, and at the same time induce detoxification of the body.
The diet was created by American nutritionist Barbara Rolls, from the University of Pennsylvania, author of the book Lose weight by eating more, published in Brazil by the BestSeller publisher. According to the author, foods can be divided by their energy density into:
- Very low, with less than 0.6 calories per gram, which includes vegetables, legumes, most fruits and soups; Low, between 0.6 and 1.5 calories per gram, which are cooked grains, lean meats, legumes, grapes and pasta; Average, 1.5 to 4 calories per gram, which include meats, cheeses, sauces, Italian bread and wholegrain; High, between 4 and 9 calories per gram, which are snacks, chocolates, cookies, butter, chips and oils.
Thus, the volumetric diet menu includes vegetables, legumes, fruits and soups. However, snacks, chocolates, cookies, butter, chips and oils are eliminated.
Volumetric diet menu
Here is an example of a volumetric diet menu.
- Breakfast - 1 cup of unsweetened skimmed milk, a slice of whole grain bread with 1 tablespoon of cottage cheese and 1 cup of melon, watermelon and papaya mix sprinkled with 1 shallow tablespoon of quinoa in Flakes Colação - 1 medium slice of pineapple sprinkled with fresh mint Lunch - 1 flat dish of endive salad, grated raw carrot and diced pineapple. 3 tablespoons of brown rice with colored peppers. 2 tablespoons of chickpeas sautéed with onion and parsley. 1 medium fillet of baked fish with mushroom mix. Afternoon snack - 1 cup of ginger with 2 whole grain crackers Dinner - 1 flat plate of almond salad, sliced hearts of palm and grated beets. 1 wholegrain spaghetti tongs with sliced tuna preserved in water. 2 tablespoons of broccoli cooked with garlic and onion in thick strips
Supper - 1 cup of gelatin prepared with 1 envelope of unsweetened red fruit flavor, juice of 1 apple and ½ lemon, finely chopped natural peach and strawberry.
The volumetric diet, although not very restrictive, should be advised by a professional such as a nutritionist to verify that it is adapted to the individual and that it does not harm your health.
