How to Lose Weight with Volumetrics By Serge U.

Table of Contents
How to Lose Weight with Volumetrics Table of Contents
By Serge U.

Table of Contents

I. How to Lose Weight with
Volumetrics
Introduction

Why Is Weight Management Important?

What is Energy Density of Foods?

How Does The Volumetrics Diet Work?

The Volumetrics Diet Involves Dividing Foods Into Four Categories According to Their
Energy Density

Avoid These Common Mistakes to Make Your Diet Plan More Effective

Cool Tips and Tricks

Sources and Additional Reading

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I.

How to Lose Weight
with Volumetrics

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Introduction

Excessive weight and obesity are common health problems for people of any age, which
may be caused by genetic predisposition, hormonal changes or an unhealthy diet.
Medical experts recommend that even moderately overweight individuals take
appropriate action to reduce their fat deposits because of an increased risk to develop
diabetes, heart disease, high blood pressure and joint problems.

Besides the health-related consequences, people are frequently concerned about their
weight for aesthetic reasons. They want to look attractive and feel good about
themselves. This is why the mental aspect, which includes a positive attitude and
dedication to make efforts to achieve specific goals, is equally important.

People who want to lose weight are frequently overwhelmed by the large number of
diets, exercise routines, nutritional supplements or certain equipment that are available
on the market and online. Additionally, one may feel that counting calories or reading
nutritional value labels on food packages is an endless task, and decreases their
motivation to succeed.

Barbara Rolls, an accomplished nutrition professor at Penn State University recognized
the need for a well-structured, comprehensive and easy-to-understand approach to
weight loss and healthy nutrition.

She designed a great weight loss diet called “Volumetric”' that eliminates the need to
count calories, which lowers stress levels, enhances a one's self-confidence and provides
several nutritional principles that may be applied immediately. These principles do not
require extensive preparation or reading.

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Why Is Weight Management
Important?

Besides the advantages of having a proportionate and attractive body, losing weight has
multiple health benefits that should not be ignored. These benefits are particularly
prevalent to middle-aged women. Over the years several hormonal changes take place,
especially in women, which cause one to be more vulnerable to weight gain due to a
gradual decrease in metabolism intensity.

Research studies have shown that every ten years there is a five percent reduction of
metabolism intensity, which means that the speed of biological processes decreases,and
fat is burned more slowly. To keep up with the metabolism changes, some individuals
need to make more efforts to maintain a normal weight.

Excessive weight and obesity are important risk factors for heart disease, high blood
pressure, heart attacks, strokes and diabetes. The increase of fat deposits is usually
associated with high cholesterol blood levels, which can lead to cholesterol buildup in
small arteries and obstruction of blood flow. According to a 2008 medical
study conducted by researchers at Ochsner Medical Center, New Orleans, Louisiana,
overweight people are more vulnerable to heart failure, hypertension, type 2 diabetes,
coronary disease and other disorders.

There is no doubt that maintaining a healthy weight is important for people who are
susceptible to these ailments. However, the road towards success is sometimes difficult
due to a lack of structured actions and clear nutritional principles. Fortunately, the
Volumetrics diet designed by Barbara Rolls addresses many common concerns and
problems through a logical and easy-to-understand approach to nutrition and weight loss.

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What is Energy Density of Foods?

The central concept of the Volumetrics diet designed by Barbara Rolls is the energy
density of foods. Dr. Rolls emphasizes the idea that instead of counting calories and
having to worry about the caloric content of each meal, you need to differentiate foods
according to their energy density, which will greatly simplify nutritional choices and make
your diet stress-free. Although the total amount of ingested calories per meal is
important because it makes the difference between fat loss and fat production, there is
no need to torture your mind thinking about how much exactly you need to eat to
maintain the caloric intake at acceptable levels. By splitting foods into certain categories
according to their energy density and choosing to eat more low-density foods and less
high-density foods, you will reduce your total caloric consumption and, at the same time,
you will eliminate the need to count calories. The principles of Volumetrics are designed
to be straightforward and immediately applicable in nutrition.

Energy density refers to the amount of calories per gram of food. A small quantity of
foods that have a high caloric density can result in the same number of ingested calories
as a higher amount of foods that have a low caloric density. In other words, low-density
foods contribute to meal volume while being low in calories. It means that you don't have
to be obsessed with the amount of food you eat as long as you know its energy density
and how it creates food volume in your stomach. For example, three lbs. of apples have
significantly less calories than one lb of pork because of the different energy density of
these foods.

Besides focusing on food energy density, Dr. Rolls' Volumetrics diet also incorporates
principles of healthy nutrition. While the amount of calories and fat is important for
weight loss purposes, foods are also differentiated according to the amount of proteins,
carbohydrates, vitamins and minerals. For example, low-fat milk is a great food for
weight loss because it is low in fat and calories and rich in proteins and calcium. However,
milk contains almost no iron, which means that if you don't include a source of iron in
your diet, you may develop anemia, also known as a low red blood cell count. Although
the energy density and fat content of foods are essential to the Volumetrics diet and

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weight management, food differentiation according to constituents such as proteins,
minerals, vitamins and antioxidants is equally important for a healthy lifestyle.

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How Does The Volumetrics Diet
Work?

The reason why energy density and food volume are important when it comes to weight
loss is because of our digestive system physiology and the regulation of appetite. The
brain centers which are responsible for appetite and food intake receive continuous
feedback from certain nervous receptors located in the stomach walls.

These nerve endings do not effectively react to food composition, but they do respond to
food volume. This means that stomach receptors do not distinguish between a certain
volume of potatoes or the same volume of cheese. Obviously, cheese contains more fat
and thus more calories. However, your brain has no way of knowing the energetic density
of cheese, it receives data only about its volume. When we eat and food reaches our
stomach, the nerve receptors are stimulated by the stretch of stomach walls, which
depends on pressure created by food volume. The stomach is abundant in nerves, which
send nervous signals to brain centers that regulate appetite and food intake. When
pressure created by food volume reaches a certain threshold, the brain sends inhibitory
signals that decrease the appetite and reduce the food intake. This translates into a
sensation of satiety and disappearance of hunger.

Dr. Rolls believes that increasing the consumption of foods with very low and low energy
density allows a person to limit the amount of calories and lose weight without the need
to monitor calories and perform various calculations. The author illustrates the
relationship between dietary energy density and energy intake in a 2009 research
study conducted at the Department of Nutritional Sciences, Pennsylvania State University.
This makes the Volumetrics diet easy to apply into daily nutrition by putting the advice
into practice quickly and effectively.

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The Volumetrics Diet Involves
Dividing Foods Into Four
Categories According to Their
Energy Density

Dr. Rolls divided commonly consumed foods into four categories depending on their
caloric density. This approach greatly simplifies food choices by providing a clear
guideline and a structured nutritional plan. The main principle is that an increased
consumption of low-density foods and a reduced intake of high-density foods will cause
natural and stress-free weight loss. In each category, Dr. Rolls also focuses on vitamins,
minerals and antioxidants, which are essential components of a healthy diet. Although
exercise is not specifically included in Volumetrics, Dr. Rolls recommends that individuals
engage in moderate physical activity to intensify their metabolism, which will facilitate
weight loss. Also, several nutritional supplements and a positive attitude may greatly
increase your chances to lose weight effectively and safely.

First Category – Foods with a Very Low Energy Density

These foods are very low in fat and calories. Their energy density is low because of their
high water content. Water has no calories and no energetic value. Foods from this
category have up to 90 percent water in their composition. For weight loss purposes,
these foods will create volume in the stomach and will cause satiety, while adding few
calories to the total caloric count. Foods from the first category include products such as
non-starchy fruits, vegetables, non-fat milk and soup made from broth. The “non-
starchy” designation is important for categorization purposes because starch is a
complex carbohydrate that is associated with a decent amount of calories.

Although very low in calories, foods from the first category, especially fruits and
vegetables, are rich in essential vitamins, minerals and antioxidants. According to the

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principles of Volumetrics, you should significantly increase the consumption of foods from
this category. In fact, their energetic density is so low compared to other foods, that you
can eat as much as you want without any restriction. To add significantly to your overall
caloric count, you would have to consume immense quantities of fruits, vegetables or
non-fat milk. When it comes to very low density foods, no caution is required.

Fruits and vegetables are great sources of vitamins and minerals. Apples are rich in
potassium and dietary fiber, lemons and oranges are rich in vitamin C and calcium,
carrots are a great source of vitamin A, just to name a few. In fact, there is no need to
know the vitamin and mineral content of each fruit or vegetable. Any selection of three
randomly chosen fruits or vegetables consumed fresh will likely provide the whole range
of vitamins and minerals.

Foods from the first category are also excellent for hydration due to their high water
content. Dietary fiber is also an important constituent of these foods, which has weight
loss benefits of its own that will be discussed later. Like water, fiber also has no calories
and is not absorbed in the digestive system, but creates food volume and the sensation of
"fullness" and satiety.

Second Category – Foods with a Low Energy Density

This category incorporates foods that have less water than very low density foods, but
are rich in fiber and have a low caloric composition. This category is also very important
in Volumetrics because it provides complex carbohydrates, which are a great source of
slow-release sugar. It is unlikely that a person may survive eating only foods from the first
category, because the energetic supply would be insufficient. Second category foods are
great sources of energy, and are associated with a low potential for weight gain.

Starchy fruits and vegetables, grains and cereals, rice, low-fat meat, fish and pasta have
a low energy density because they are rich in fiber and complex carbohydrates, but low
in fat. Dr. Rolls recommends that foods from this category should form the basis of your
diet because of their multiple advantages. They are excellent sources of energy, dietary
fiber, vitamins and minerals, but are unlikely to cause production of fat. Also, low energy
density foods are low in cholesterol, food preservatives, salt and processed sugar.

Complex carbohydrates that are contained in starchy vegetables and fruits like potatoes
and bananas, in whole-grain bread, breakfast cereals and rice are the healthiest way to
supply your body with sugar and energy. Unlike simple carbohydrates that are contained
in processed sugar, honey and sweetened bakery products, complex carbohydrates are
broken into sugar in a gradual manner, acting as a slow-release source of sugar. Unlike

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simple sugar, they don't cause a rapid rise in blood sugar levels. This rapid rise stimulates
the body to transform the extra sugar into fat through a series of metabolic processes.

Your body will be provided with a steady, continuous supply of carbohydrates that will be
absorbed in a gradual manner, allowing the body to use them without producing
additional fat deposits. Whole-grain foods, rice, soy and cereals will also help prevent
diabetes by lowering blood sugar, and will lower the chance of developing heart disease
by preventing cholesterol buildup in small blood vessels. The whole range of benefits is
summarized in a 2009 medical guide published by researchers at College of St.
Catherine, St. Paul, MN.

Foods that have a low energetic density are rich in dietary fiber. This is especially true for
whole-grain bread and breakfast cereals, but most fruits and vegetables also have a
sufficient amount of fiber. Fiber has an important role in weight management and
Volumetrics because it performs specific functions in the digestive system. First, when
fiber combines with water in the stomach, it forms a gel-like viscous structure that
creates more food volume and thus generates satiety and reduces the appetite without
additional calories.

When fiber swells with water, it traps a significant amount of fat and cholesterol, which
limits their absorption in the gut. Because fiber is not digested, it will be removed from
the body as a waste product along with a decent amount of fat and sugar. Additionally,
fiber gently irritates the muscles that generate bowel movements, which accelerates the
intestinal transit and further decreases the absorption of nutrition components. The final
results are a significantly decreased fat absorption and reduced cholesterol and sugar
levels, which will promote the degradation of fat deposits and weight loss, among other
health benefits.

A review of current medical evidence and research studies on dietary fiber health
benefits has been published by medical and nutrition experts Kathleen M. Zelman, MPH,
RD, LD and Brunilda Nazario, MD.

Third Category – Medium Density Foods

Foods that have a medium energy density include meat, cheese, bread, cake, pizza,
pretzels and French fries, to name a few. Unlike the foods from the second category,
they contain decent amounts of fat and are low in fiber. However, they also contain a
sufficient amount of water, which distinguishes them from foods with a high energetic
density. Dr. Rolls recommends to monitor the consumption of these foods carefully and
try to limit their intake when possible. Medium density foods contain high amounts of

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cholesterol and are low in essential vitamins, minerals and antioxidants because they are
usually thermally processed, which causes vitamin destruction.

There is an important distinction that needs to be made between fish, low-fat meat such
as chicken and turkey, and high-fat meat such as pork and beef. Fish, chicken and turkey
belong to the second food category, which is low density foods due to their low fat
content.

According to Dr. Rolls, fish and lean meat do not cause weight gain if consumed in
moderate amounts. These foods are rich in protein and iron for proper muscle nutrition,
and should not be ignored, especially if you engage in regular exercise, according to
authors at an online diet journal and fitness resource. On the other hand, consumption of
pork, beef and bacon should be kept to a minimum because of their high fat content and
potential to cause significant weight gain.

Fourth Category – High Density Foods

The Volumetrics diet designed by Dr. Rolls involves avoiding these foods as much as
possible. They have a high caloric density due to their high fat and low water and fiber
content. Additionally, these foods contain high amounts of salt, food preservatives,
cholesterol or processed sugar. In other words, these foods are simply unhealthy and bad
for you.

Foods you should avoid if you want to lose weight include chocolate, cookies, butter,
chips, crackers, oil and nuts. It is important to mention that generally nuts and seeds are
not considered unhealthy if they are not thermally processed. However, for weight loss
purposes they are considered bad food choices because they are rich in fat. Eating high
density foods also increases your chances of having heart disease, digestive disorders,
diabetes and high blood pressure. Minimize their consumption and consider them your
enemies.

These four food categories make dieting easier to understand and to apply in daily
nutrition. Dr. Rolls' Volumetrics diet involves making foods from the first and second
category the main sources of your meals. Control the intake of foods from the third
category, depending on your progress in losing weight and your health status. Avoid
eating high-density foods from the fourth category or keep their consumption to a strict
minimum.

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Avoid These Common Mistakes to
Make Your Diet Plan More
Effective

People want fast results and often have high expectations after they start a diet plan. The
most common mistake is to lose motivation and inspiration after several obstacles or
small failures. When you start a diet, your body needs a period of time to adjust the
metabolism and to speed-up fat-burning processes. Be patient and set small goals. Be
ready to adjust your diet in the initial stages to adapt to your body's response.

Significant and quick weight loss is bad for your health. It may sound strange to
some people, but fast results may later have severe consequences for your health. Large
scale, quick weight loss may cause anemia, poor brain nutrition, depression, insufficient
vitamin supply, poor bone nutrition and an increased risk for bone fractures, improper
healing of minor wounds and muscle tissue loss. Your increased enthusiasm in a diet plan
or engaging in very intense exercise may result in more problems than health benefits. It
is recommended to talk to your doctor before starting Volumetrics to exclude the
possibility of having an undiagnosed health condition that would make you ineligible to
start a weight loss diet for safety reasons. Also, a basic medical checkup during the
course of the diet is a great idea, which will ensure that your body adjusts safely and
effectively to the new metabolic conditions.

Don't rely solely on very low-density foods during your Volumetrics diet
regimen. Although it is true that these foods will dramatically reduce your caloric count,
you still need a good energetic supply in the form of complex carbohydrates, which are
contained in foods from the second category. Also, eating moderate amounts of fish or
lean meat is necessary because they contain protein and iron, which are essential
components of muscles and red blood cells.

The boundaries between categories are not always clear-cut, so some degree
of flexibility is necessary. For example, eggs would normally be considered a category

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three product because the egg yolk contains high amounts of fat and cholesterol.
However, egg whites are rich in proteins and have almost no fat. This makes them a low
density food, along with lean meat. A flexible approach may involve separating the egg
whites and using them to make your omelet or other meals.

Try to abandon your unhealthy habits before starting the Volumetrics diet. The
benefits of the Volumetrics diet will be minimal if you continue to smoke, to use drugs or
to consume alcohol. Although coffee acts as a stimulant and may actually increase fat-
burning processes, excessive consumption causes restlessness, agitation, anxiety,
insomnia and even high blood pressure.

Try to eat at least three different types on fruits and vegetables. Although
apples have a very low energetic density, eating huge amounts is not wise. Instead,
diversify your fruit or vegetable intake, which will allow you to benefit from the full range
of vitamins, minerals and antioxidants.

For example, apples are low in vitamin C, which can be corrected through consumption of
oranges or grapefruits. Carrots are a great source of vitamin A, but are low in calcium
and iron. A diverse food selection will ensure that you eat a balanced and healthy diet,
and usually there is no need to specifically select each product. Just remember to
combine products and use common sense and intuition when selecting ingredients for
your meals.

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Cool Tips and Tricks

These cool tips will help you achieve maximal results with less effort.

Use fiber supplements to increase food volume additionally if you feel that your caloric
intake is still high. Dietary fiber supplements are safe nutrition additives that will act
like food fiber, but are provided in a more concentrated form.

Combine the Volumetrics diet with a moderate exercise regimen. A medium-distance
run, a short swim, playing games such as basketball, softball, soccer or volleyball or
even a walk can help you burn more calories, which will double the effectiveness of
your weight loss program.

Consider taking metabolism enhancers such as green tea extract, forskolin, ginseng
and others. They will accelerate fat-burning processes and will provide more energy,
will enhance your mental sharpness and well-being. Although nutritional supplements
are safe and usually have no associated side effects, it is a good idea to inform your
doctor about your decision to take a particular food supplement. Moreover, your
doctor may help you choose the best metabolism enhancer, depending on your fitness
level or your health condition.

Mental exercise is an excellent tool for weight loss. In fact, some scientists believe that
mental work burns more calories than physical exercise. You can play chess, solve
puzzles, learn to paint, learn to play an instrument or study a foreign language.
Because the brain consumes a large percentage of the total calories, an increased
mental activity will certainly enhance your dietary efforts. You will also gain other
benefits such as discover your talent in a particular field, make new friends, challenge
yourself, increase your self-confidence or even find additional income.

The Volumetrics diet designed by nutrition expert Dr. Barbara Rolls is one of the most
well-structured and balanced diet programs for weight loss. Dividing foods into four
categories according to their energy density will allow you to create structure and
order in your dietary choices. Avoid consuming large quantities of high-density foods,

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closely monitor your intake of medium density foods and base your diet on low and
very low density foods. Don't forget to eat a diverse diet to prevent vitamin and
mineral deficiencies and try to incorporate moderate exercise into your daily
schedule.

Nutritional supplements such as dietary fiber, green tea extract or ginseng may
provide additional benefits and maximize the final results. However, the most
important components of your diet plan are your motivation to achieve success and
your dedication to make additional efforts. Be patient and break your mission into
smaller, easier steps. Make sure to adjust your diet and your exercise regimen
according to your progress, and don't hesitate to ask for professional help if you
encounter any problems. With enough will to succeed, you will accomplish your goals
faster than you imagined. We wish you good luck!

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Sources and Additional Reading

Journal of the American College of Cardiology, 2009, Obesity and Cardiovascular Disease

The Department of Nutritional Sciences, The Pennsylvania State University, 2009, The
relationship between dietary energy density and energy intake

College of St. Catherine, St. Paul, MN, 2008, Grain foods and health: a primer for
clinicians

WebMD, The Benefits of Fiber: For Your Heart, Weight, and Energy

FitDay, 3 Benefits of Incorporating Lean Meats Into Your Diet

Mayo Clinic, Energy density and weight loss: Feel full on fewer calories

LiveStrong, Volumetrics Diet Food List

U.S. News, Volumetrics Diet

The Simple Dollar, The Scoop on Volumetrics

LiveStrong, Benefits of Green Tea for Weight Loss

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About The Author

Serge U.
Serge U. is an experienced writer and a member of the Hyperink Team,
which works hard to bring you high-quality, engaging, fun content. Happy
reading!

Get in touch:

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