A volumetric diet gives long-term results
The diet or the so-called volumetric diet is based on foods with low density. Higher volume and low calories is the basic principle of this type of diet. The name comes from the word “volume”. A person who wants to follow this diet should not worry about limited portions of meals. It is important to have a minimum number of calories in one meal. Many nutrition systems (including volumetry) recommend plenty of fruits and vegetables and water and fiber in the diet. Vegetable soups and milk / fruit milkshakes should be included in the diet. Breakfast, for example, can be 200 grams of oatmeal with water or low-fat milk, one fruit, tea or coffee without sugar. Lunch, for example, can be a large portion of vegetable soup, a sandwich with turkey ham (with whole grain bread) and spices. And dinner, for example, should be about 150 grams of chicken fillet, a side dish of vegetables, lettuce, a slice of whole grain bread, wild berries. Snacks during the day can be juicy fruits or forest fruits (raspberries, strawberries, blueberries, etc.).
- A person should often eat unrefined carbohydrates (bread with bran, pasta made from wholemeal flour, wholemeal flakes – because each calorie of these products has the maximum number of useful ingredients).
- Cook the porridge with water in which the cereals swell more and increase their volume.
- Put more starch-free vegetables (peppers, cabbage, onions or tomatoes) in salads.
- Cook morning cereals with skim milk. Choose low-fat dairy products.
- Choose fresh fruit because it has more water and less calories. Add fruit rich in fiber to milk shakes or fruit salads.
- Vegetable soup is a great choice. A large portion saturates quickly and has few calories.
- Give preference to lean meats and poultry and protein sources (fish and legumes).
Volumetry divides all products into 4 groups:
- Products with very low density (starch-free vegetables, fresh fruits, mushrooms and soups). Products from this group can be consumed at any time and indefinitely.
- Low density products (vegetables and fruits containing starch, beans, whole grains, fish, lean meat, seafood, dairy products). They can be eaten in large and reasonable quantities.
- Medium density products (Bread, cheese, fatty meat). Small quantities of these products are allowed.
- Products with high density (nuts, fatty foods, fried and sweet foods, alcohol contains a lot of calories but does not saturate). These products should be eaten in moderation and in small amounts.