Did you know that Volumetrics, an approach to eating that encourages you to have plenty of food and avoid hunger, is the Daily Beast top-rated diet for both short- and long-term weight loss? It also ranks as one of the easiest to follow, according to USNews.com, and Shape.com lists Volumetrics as one of the best non-diet diets. Ratings like these make me so excited about my newest book, The Ultimate Volumetrics Diet. In the book, I guide you step-by-step through a 12-week program and share success stories and tips that will help you lose weight and keep it off.
I developed Volumetrics based on years of research in my lab and labs around the world on what and how people eat. My lab at Penn State University has been described by US News and World Report as a “quirky culinary empire” – lab staff and students prepare and serve delicious meals and snacks to the dozens of people who participate in our studies and then watch and measure what and how these people eat. We look for ways to help people feel full and satisfied while managing calories. This is what we call the science of satiety. Satiety is important when you’re trying to lose weight because if you’re hungry, you’ll have a harder time sticking to your eating plan.
Eating in a Volumetrics way is about calorie density (CD), that is, calories per bite. Certain foods – vegetables, fruits, broth-based soups, salads – have a low CD. They are rich in water, which dilutes their calories. Here’s the magic: when you include low CD foods in your meal, you can cut calories and feel full without decreasing the amount of food you eat. For example, The Ultimate Volumetrics Diet shows you how to sneak vegetables into a dish like macaroni and cheese – without anyone noticing! – or tuck extra veggies into your lunch sandwich for a satisfying portion that has fewer calories. You’ll also learn how to start a meal with a large salad or veggie-filled broth-based soup to fill you and trim calories, and find out which low CD foods you can easily substitute for others.
The Volumetrics way of eating is one of the few approaches that have been scientifically shown to work for managing your weight. The government-appointed Dietary Guidelines committee looked at dozens of studies from my lab and others and concluded that a diet filled with low CD foods can help prevent obesity.
I want you to get off the diet roller coaster and say goodbye to diet gimmicks that don’t last. The answer is not to eat less or cut out certain food groups. It’s to eat more satisfying foods that fill your plate and your stomach. Volumetrics focuses on positive advice about what you can eat so that you not only shed pounds but keep them off. Be sure to “like” Volumetrics on Facebook and share how Volumetrics is working for you.