Volumetrics Can Help You Lose Weight

By Margaret Furtado, M.S., R.D. 

As a registered dietitian/nutritionist working in the field of weight loss through bariatric surgery (an operation designed to cause weight loss, often by reducing the size of the stomach), I often encourage my patients—especially those who had their weight-loss surgery years ago and whose weight may be inching upward again—to increase not only their fiber intake, but also the amounts of "free foods."

"Free foods" are those that help you get more bang for your buck because they contain a lot of water, fiber, and flavor, which fill you up without a lot of calories. This idea, which is not new, was the premise behind Volumetrics, a bookpublished in 2000 by Barbara Rolls, Ph.D., and Robert A. Barnett. Rolls is a researcher at Penn State University whose doctorate is in nutrition.

While I generally don't advocate diets per se, in my opinion, Roll's theory of volumetrics is a classic because it's geared toward allowing people to eat more food (particularly fresh fruits and vegetables, which are usually 80 percent to 95 percent water), while at the same time keeping the calories down and hunger pangs at bay. Rolls, who backed up her theories with promising research done back in 1998 and 2000, suggests eating a higher proportion of fiber-rich foodsalong with adequate portions of lean protein (think skinless chicken breasts, low-fat cheeses, and low-fat veggie burgers) and healthy fats from fish and other sources.

Here's how to incorporate the volumetrics concept into your meals:

Choose very low-density (aka, low-calorie) foods

• Load up on fresh fruits and vegetables. Try shopping at your local farmer's market for the freshest, most delicious fruits and vegetables at a reasonable cost.
• Limit starchy vegetables like corn, peas, and butternut squash since they're higher in calories (although they do pack a great nutritional punch).
• Drink nonfat or 1-percent milk only.
• In your cooking, use clear soups or broths, without added fats.
• Consume lean proteins: low-fat cheeses and vegetable protein, skinless chicken breast, broiled or grilled fish (no skin), 93-percent lean (or leaner) ground turkey or meat.

Limit high-density (aka, higher-calorie) foods

• High-fat chips. Even the baked varieties are high in calories and do little to satisfy hunger.
• Cookies. You know it: high in both fat and sugar.
• Chocolate. Dark chocolate has antioxidants and therefore some health benefits, but try to limit yourself to a few small squares per sitting, especially if you're working on weight loss.
• Nuts. Again, these have health benefits but also a lot of calories per ounce, so use them sparingly.
• Butter. Lite butters are better choices, but watch the amounts you use of those too.
• Oils. Even though olive oil is very heart-healthy, like all other oils it packs about 120 calories per tablespoon, so again use sparingly.

Although the long-term effectiveness of the Volumetrics plan remains to be seen, its basic premise revolves around a healthy way of eating, with plenty of fresh fruits and vegetables and lean protein and fiber. Why not give it a try? It may just help you lose a little weight, without those hunger pangs!