Are you having trouble adhering to a diet plan? If so, you are not alone. Many people turn to fad diets whenever they want to drop a few pounds fast.
Yes, dieting can be an effective way to lose weight; however, keeping it off is a completely different story. The problem is that to successfully maintain a weight-loss, you must make some permanent changes in your eating habits. Quick fixes (such as eating only cabbage for a week) won’t do the job. In addition, most diets tend to fail in the long run because of their restrictive nature. Simply put: when you cut off all the foods you love from your diet, you feel deprived. And will-power alone won’t keep you away from that chocolate cake for too long. Restrictive approaches only lead to frustration and weight cycling[1]. Also, many dieters complain that they feel hungry most of the time. How can you live in a constant state of starvation? That’s not realistic.
If you can’t seem to stick to a diet plan for too long, you may want to check Barbara Rolls’ new book2, The Ultimate Volumetrics Diet. In this book, the author teaches you a few interesting principles that will help you create a balanced meal plan without restricting food intake. First, she introduces you to the Volumetrics principles with one new lesson per week[2] in which you’ll have the opportunity to practice what you’ve learned. The goal is to work on just a few habits per week, so you won’t get overwhelmed by trying to change too many things at once. The second part of the book contains a sample menu plan and several yummy recipes. The author also presents a list of food substitutions, so you don’t get bored by eating the same thing over and over.
The principles behind the Volumetrics Diet are nothing new but are presented in a comprehensive and organized manner that is easy to follow. The diet plan focuses on the consumption of fruits, vegetables, whole grains, low-fat dairy and lean protein sources, in accordance with the Dietary Guidelines for Americans. What is new about the Volumetrics concept is that the author teaches you to choose foods with higher water content in order to make you feel fuller. Water-rich foods tend to have a larger volume, giving you satisfying portions for fewer calories. Therefore, in this diet, you’ll be actually eating more (in volume) instead of eating less. But don’t fool yourself. You won’t be eating a lot of cakes, cookies, and ice cream.
The plan limits the number of calories consumed in order to create an energy deficit that will lead to weight-loss. Foods are grouped into four categories (very low, low, medium and high energy-dense) depending on their energy density[3]. Your job is to consume more of very low and low energy-dense foods and smaller portions of medium and high energy-dense foods. Thus, there is portion control but not complete restraint. In addition, the author does a good job illustrating and comparing meals with different energy-densities, so you get a visual idea of what she is explaining.
The bottom line is that this book is a great tool for those struggling with their weight. By creating food awareness and gradually changing eating habits, you’ll be able to maintain a healthy weight for years to come.