The best diets, part 2: Volumetrics

In part 1 of this series on sensible diets, I discussed DASH (Dietary Approaches to Hypertension), which boasts proven health benefits. Today I’m going to talk about Volumetrics, an eating plan developed by Dr. Barbara Rolls, a professor of nutritional sciences, and her colleagues at Penn State University.

In its recent rundown on diets, U.S. News & World Report praised Volumetrics as safe and nutritious and ranked it No. 5 overall. One unnamed expert who helped rate the diets called it “an eating plan that everyone can benefit from.”

You know how allergic I am to crazy diets. Well, Volumetrics is thoroughly sane and makes sense for anyone who wants to eat more nutritiously and feel more satisfied at the same time. Satiety—the state of feeling satisfied, or full, after a meal—is one of the key principles of Volumetrics.

One of the toughest parts of reduced-calorie dieting is hunger. I’m not much of a fan of hunger. You?

But eating according to Dr. Rolls’s guidelines ensures that hunger is minimal–and that definitely helps us stick to a program.

What’s with the funny name? Volumetrics refers to the idea of choosing foods that are more satisfying because they are higher in volume and lower in calories. Think of the difference between grapes and raisins. Two ounces of grapes are much higher in volume (bigger) than two ounces of raisins. The grapes also have a whole lot fewer calories: 39 compared to 167 for the same weight of raisins.

If you’re thinking, “Well, the grapes just have more water,” you’re onto something. Water plus food (e.g., a glass of water and some raisins) does not create greater satisfaction. Foods that are made with water or naturally include more water, however, are more satisfying.

Here’s another example. You know how you can munch endlessly on potato chips and never really feel satisfied? Four ounces of potato chips (half of an eight-ounce bag) would set you back 615 calories. Now imagine eating four ounces of steamed red potatoes, with some salsa on top. Would you feel fuller than if you’d eaten the chips? Damn skippy. Yet you’d have eaten only about 120 calories, and that’s with the salsa.

Volumetrics star foods include fruit, soup, salad greens, and other vegetables. All are filling (high in volume) yet comparatively low in calories. Thus, they are low in what Dr. Rolls calls calorie density. They fill you up quickly and without “costing” too many calories. So, for example, having a large green salad or a cup of soup as an appetizer greatly reduces your hunger. And if you add protein to the salad or increase the volume of soup, both can make excellent, filling main courses.

Here’s what U.S. News said:

People tend to eat the same weight, or amount, of food each day, regardless of how many calories they take in. Since some foods are less energy dense than others—that is, they have fewer calories per gram—filling your plate with more of those means you’ll be eating fewer calories without actually eating less food. Low-density foods, which are low in calories but high-volume, help you feel full and satisfied while dropping pounds.

Volumetrics categorizes foods according to calorie density but never tells you you can’t eat high-density foods like the chips we discussed earlier. The idea is to fill up on the low-density foods and eat small quantities of the heavy hitters, if desired. The plan stresses eating breakfast and makes room for desserts. And because of its emphasis on fruits and vegetables and on reducing fatty high-density foods, Volumetrics is very heart-healthy.

Oh–and like DASH, the Volumetrics food plan is high in fiber, antioxidants, vitamins, and minerals.

Dr. Rolls has written two books about Volumetrics, available on Amazon (see the My Amazon store tab). Those who love to cook may prefer The Volumetrics Eating Plan, which includes lots of recipes.

Finally, I said that in this series I’d also be outlining some of my guidelines for evaluating any diet. In part 1, I discussed choosing a food plan you can stick with for a lifetime. Volumetrics meets that test. It is based on scientific research–and you know that always turns me on. It does not demonize any food (e.g., carbohydrates were created by the devil) or tell you that eating any amount of evil white sugar will kill you or perhaps just turn you into a zombie.

Barbara Rolls has created a winner. And, um, doesn’t she have a great name for a food expert?

Next time: I tell you about a diet that actually doesn’t belong on a “best diets” list: Paleo. Paleo does have some good things going for it–but also some glaring deficiencies. I’ll give you my impressions and pull no punches.

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