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How does the Volumetrics Diet work?

Pioneered by Penn State University nutrition professor Barbara Rolls, Volumetrics is more of an approach to eating than it is a structured diet. With The Ultimate Volumetrics Diet as your guide, you’ll learn to decipher a food’s energy density, cut the energy density of your meals, and make choices that fight hunger. Food is divided into four groups. Category 1 (very low-density) includes nonstarchy fruits and vegetables, nonfat milk, and broth-based soup. Category 2 (low-density) includes starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. Category 3 (medium-density) includes meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. And Category 4 (high-density) includes crackers, chips, chocolate candies, cookies, nuts, butter, and oil. You’ll go heavy on categories 1 and 2, watch your portion sizes with category 3, and keep category 4 choices to a minimum. Each day, you’ll eat breakfast, lunch, dinner, a couple snacks, and dessert. Exactly how strictly you follow Volumetrics is up to you. Though the books contain recipes and some sample meal plans, the point is to learn the Volumetrics philosophy and apply it where you can throughout the day. See where you can replace a category 4 item (baked white potato) with a category 1 item (sweet potato), for example.

Will you lose weight?

This is very likely. In general, diets rich in low-energy-dense foods have been shown to promote fullness on fewer calories and deliver weight loss, according to the Centers for Disease Control and Prevention.

• In a study published in the American Journal of Clinical Nutrition in 2007, researchers randomly assigned 97 obese women to either a low-fat diet or a low-energy-dense, low-fat diet that emphasized fruits and vegetables. After a year, both groups lost weight, but the fruits-and-vegetables dieters lost even more—14 pounds compared with 11 pounds. The researchers deemed low-energy-dense diets an effective way to drop pounds and keep them off.

• In another study, coauthored by Rolls, researchers investigated ways to maximize weight loss on a low-density diet. Two hundred overweight and obese adults were placed on a low-density diet and divvied into four groups: one got a serving of soup a day, another got two servings of soup, and a third got two daily snacks, like crackers or pretzels. (Soup, a high-water, low-density food, is a staple on the Volumetrics eating plan.) People in a fourth comparison group shaped their own low-density diet, without any special food instructions. After one year, those who supplemented their daily menu with one soup serving lost 13.4 pounds, compared with 15.9 for the two-soup group, 10.6 for the two-snack group, and 17.9 for the comparison group, according to findings published in Obesity Research in 2005. Though the exact number of pounds lost varied, the study suggests that a diet high in low-density foods leads to substantial weight loss.

• Finally, in a study of 186 women, researchers found that those on higher-energy-density diets gained about 14 pounds over six years, while those on lower-energy-density diets gained 5.5 pounds, according to findings published in 2008 in the American Journal of Clinical Nutrition. The high-density group also saw their body mass index (a measure of body fat), increase more than the low-density group did. The findings suggest that decreasing energy density is a way to prevent weight gain and obesity in both the short and long term, the researchers concluded.

– Thank you Health section of U.S. News

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Are there health risks?

No indications of serious risks or side effects have surfaced. And there are no specific age restrictions: Volumetrics is safe for children and teens, too.

How well does it conform to accepted dietary guidelines?

Fat. The government’s 2010 Dietary Guidelines for Americans say that 20 to 35 percent of daily calories should come from fat. Volumetrics keeps you within that range.

Protein. It’s within the acceptable range for protein consumption.

Carbohydrates. The government recommends that carbs supply 45 to 65 percent of daily calories. Volumetrics comes in around 55 percent.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams of sodium, but if you’re 51 or older or African American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. Although Volumetrics doesn’t offer guidance on salt consumption—and a sample daily menu (below) exceed the recommended maximum—if you’re diligent about keeping salt to a minimum, you should be able to meet those standards. Ease up on processed foods (or find reduced-sodium versions of your favorites) and retire the salt shaker.

Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. Veggies, fruits, beans, and whole grains—all major sources— are encouraged on this diet, so you should have no trouble.

Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. How much you get on Volumetrics is entirely up to you, but because you’re almost certainly eating more fruits and veggies than you were before, you’ll likely get more potassium than most.

Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. It’s generally difficult to meet the goal, but you should succeed with low-fat dairy products and by choosing calcium-fortified juices and cereals.

Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Fish like salmon and trout, along with yogurt and fortified cereals, are good sources.

Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. A sample daily Volumetrics meal plan (below) fell short, but adding just 3 ounces of sockeye salmon, which packs almost 20 micrograms of vitamin D, will satisfy the requirement. Low-fat dairy and fortified cereals will also help.

Supplement recommended? No.

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OK Then, Lets Recap…

• How easy is it to follow? You won’t go hungry—daily menus are designed to be filling, and include snacks and dessert. The focus is on making smart, sustainable tweaks to your eating habits that lower the overall caloric density of your diet. And since Volumetrics doesn’t ban or severely limit entire food groups, your chances of sticking with it are higher.
• Convenience? You’re free to eat out, as long as you follow the diet’s guidelines. Alcohol is OK in moderation. Volumetrics books make shaping your plan easier, but there’s no way to avoid the grocery store and stove.
• Recipes? Hundreds of recipes for appetizers, soups, sandwiches, pasta, and vegetarian dishes (modified to cut energy density) are gathered in Rolls’ books. Choices include: roasted lamb chops, broccoli and tomato stuffed shells, and raspberry-apple crumble. Each has counts on calories, energy density, and carbohydrate, fat, protein, and fiber grams. Learn to lower the energy-density of traditional macaroni and cheese, for example, by using whole-wheat pasta, vegetables, and low-fat cheese.
• Eating out? It’s Allowed; you’ll just have to determine which menu choices best conform. Starting with a low-calorie soup or salad makes you less likely to scarf your entire entrée.
• Alcohol? Wine coolers, gin-and-tonics, and light beer are lowest on the energy-density spectrum, while pina coladas, margaritas, and daiquiris are highest. Women should stick to one drink a day, and men, no more than two.
• Timesavers? None, unless you hire somebody to plan your meals, shop for them, and prepare them. And you can’t pay someone to exercise for you.
• Fullness? Volumetrics was designed to promote satiety, the satisfied feeling that you’ve had enough. You shouldn’t feel hungry on the diet, provided you adhere to its guidelines. Fruits, vegetables, soup, and other low-density foods help control appetite, as do lean protein choices like poultry, seafood, tofu, and beans.
• Taste? You don’t have to give up your favorites—just make smart swaps. If you leave the butter off your bread, for example, you can have two slices instead of one for the same amount of calories. Or choose skim milk instead of whole and chug a larger glass for equal calories. And a morning stack of pancakes is still OK; just cut the oil and butter, switch to whole-wheat flour, use raspberry sauce instead of syrup, and add fresh fruit on top. Other meal ideas range from a baked potato topped with veggies, salsa, and cheese, to chicken fajita pizza.
• How much does it cost? No exotic ingredients are required, so groceries shouldn’t cost more than they typically do. And there’s no membership fee. The diet’s individualized nature gives you financial wiggle room—by making dinner from whatever produce is on sale, for example. You will, however, need The Ultimate Volumetrics Diet (William Morrow Cookbooks, $16.99).

Does the diet allow for restrictions and preferences?

Anyone can follow Volumetrics—choose your preference for more information.

Vegetarian and vegan: The bulk of what you’ll be eating—fruits, vegetables, and whole grains—are staples of both vegetarian and vegan diets.

Gluten-free: People who can’t tolerate gluten, a protein found in wheat, barley, and rye, can easily adapt Volumetrics to fit their needs.

Low-salt: It’s up to you to make sure your choices are low-sodium, but such a heavy emphasis on fruits and veggies (stick with fresh or sodium-free frozen) should make your job easier. It’ll also help that you’re eating meat and dairy—often high-sodium culprits—in moderation.

Kosher: Yes, you have the freedom to use only kosher ingredients.

Halal: Yes, but it’s up to you to ensure your food conforms to halal guidelines.

***Exercise is not a primary part of the plan.