LOSE WEIGHT WITHOUT EATING LESS

Eating smart, not eating less, may be the key to losing weight.

Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the "volumetric" theory of eating more low-calorie, high-volume foods.
Their findings show  that diets focusing on foods that are low in calorie density can promote healthy weight loss while helping people to control hunger.

Foods that are high in water and low in fat – such as fruits, vegetables, soup, lean meat, and low-fat dairy products – are low in calorie density and provide few calories per bite.

"We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day," says Rolls. Researchers have shown that choosing foods that are low in calorie density helps in losing weight, without the restrictive messages of other weight loss diets; moreover, following this diet plan you're more likely not to re-gain the weight you've lost.
Unlike diets that are based on deprivation, the volumetrics diet doesn't try to fight this natural preference. Barbara Rolls, its creator, argues that limiting your diet too severely won't work in the long run. You'll just wind up hungry and unhappy and go back to your old ways.

Volumetrics is focused on satiety, the feeling of fullness. Rolls says that people feel full because of the amount of food they eat, not because of the number of calories or the grams of fat, protein, or carbs. So the trick is to fill up on foods that aren't full of calories. Rolls claims that in some cases, following Volumetrics will allow you to eat more (not less) than you do now, while still slimming down.

How does it work?
Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food on your plate can help you feel more satisfied. Why? Before you even take a bite, you subconsciously take in that sight and your brain registers satisfaction. Realizing you won't be leaving the table hungry makes you less likely to eat too much of the wrong foods, explains Rolls.

The VOLUMETRICS diet

The Volumetrics diet isn't a diet that will help you lose 10 pounds in a week. Instead, Rolls says that you should aim for something reasonable and sustainable. She suggests a goal of losing 5% to 10% of your current body weight, shedding a pound or two a week.
There are no banned foods but the concept of energy density is crucial to the whole diet.

Energy density is the number of calories in a specified amount of food. Some foods -especially fats - are very energy dense. If you eat foods with high energy density, you rack up calories quickly. If you go with less energy dense foods, you can eat more and get fewer calories.

Categories of food

1. Very low density foods: least energy dense, can consume more than other calories as they’re low in calories; i.e. non milk, soup broth, and/or nonstarchy fruits and vegetables; will feel fuller quicker than other food options
2. Low density foods: i.e. starchy fruits and vegetables; grains; cereals; legumes; low fat meats
3. Medium density foods: i.e. meats; cheeses; fried foods–french fries; heavier grains–breads, pretzels; desserts; cakes
4. High density foods: chips and crackers; nuts and seeds; fats–butter and oil; chocolate; candy; cookies

• Volumetrics relies heavily on foods with a high water content (such as many vegetables and fruits) since they will fill you up without adding a lot of calories. Just drinking water isn't enough, Rolls says. In a 1999 study published in the American Journal of Clinical Nutrition, Rolls demonstrated that water served as a beverage with food did not affect fullness, while high-water foods, such as soup or lettuce salad, was effective. Water quenches thirst, not hunger. You might feel full after drinking eight ounces of water, but the water leaves the stomach quickly so the feeling of fullness does not last.

• Rolls also suggests eating lots of foods with filling fiber, along with adequate portions of lean protein and some healthy fats from fish and other sources.
• Adding air is another easy way to pump up the volume of food without adding calories: so snack on “volumized” foods such as popcorn, rice cakes and whipped yogurts, and enjoy a bowl of puffed cereal for breakfast!

Of course, energy-dense foods (like sweets, fats, and alcohol) are still allowed. You just have to eat them sparingly.

Strategies
There are basically two simple volumetric strategies, says Rolls: "Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat -- but not so much that the dish loses it taste."

CONCLUSION: while the hook of Volumetrics is clever, it essentially boils down to the sensible diet that any nutritionist would recommend: lower-calories, lower-fat, with lots of vegetables and fruits.

You might aslo like: SALAD REDUCES ABSORPTION OF CALORIES  and The FULLNESS FACTOR

Sources: http://health.usnews.com/best-diet/volumetrics-diet
http://www.cnn.com/2012/05/02/health/volumetric-diet-plans/index.html
http://ortoday.com/nutrition-eat-more-weigh-less-without-starving/
Barbara Rolls “The Ultimate Volumetrics Diet: Smart, Simple, Science”(2011) and “The Volumetrics Eating Plan” (2007); B. Rolls, Robert A. Barnett “The Volumetrics Weight-Control Plan” (2000).
http://www.eurekalert.org/pub_releases/2007-06/ps-cdk060507.php
http://www.webmd.com/diet/features/foods-that-curb-hunger?page=1