Do you feel like every time you go on a diet you are never satisfied? Always hungry and looking for the next snack or meal?
When weight loss is your main goal to starting or maintaining a healthy life, the Principle of Volumetrics or Crowding Out can be a useful tool to your success.
Studies have shown that most people will eat the same volume of food per day. The key to Volumetrics is to take the volume that you are eating, and cut roughly 25% of the caloric value of it. To do this in a way where you will still be satisfied and full, here are some quick tips:
1.) Bulk up your meal.
Take your traditional meal of protein, veggies and healthy grains (like brown rice) and bulk up the amount of veggies, cut back slightly on the amount of grain and keep the protein to an appropriate portion of 3-4 oz.
Most vegetables like broccoli, bok choy, and dark greens have a lot of fiber and satiety value- so you’ll stay fuller longer.
2.) Portion Control is now QUALITY over QUANTITY.
Instead of saying, Oh for 500 calories I can have chicken and french fries, its quick and easy. And this is the caloric value if you keep the portion size under control. What about the QUALITY of those calories? Chicken is protein, but french fries are empty calories- no staying power to keep you full. Now, if you were to replace the french fries with a more QUALITY side item, like roasted baby potatoes with peppers, tomatoes, and a spinach salad, you would not only be eating LESS calories but you would actually be able to have a meal that gives you the amount of fiber you need to make it through to your next meal or snack.
3.) If done right you can have dessert!
What if someone told you you could have dessert every night and still lose weight? Obviously, you would know that it is about how you pick you foods and what you choose to eat. However, it doesnt have to be boring.
I often tell people if you start with soup or a salad, you will eat a smaller main dish, and will have room (both physically and calorically) to eat a 100-150 calorie dessert. Who doesn’t want that?
The principle of Volumetrics or Crowding Out is far more than a diet to follow; it truly is a different way of looking at how you eat and planning your meals. In Smart Workouts Weight Loss Program, we discuss way to be successful with the idea of Volumetrics and how you can benefit from it.
-Written by Sandi Partyka, CHC, Senior Fitness Assistant