In a new paper, researchers suggest people hoping to get in shape and eat healthier this year may want to try Volumetrics, the diet plan that was ranked No. 1 among weight-loss diets for 2022 by U.S. News & World Report.
The plan, which emphasizes foods that are low in calorie density, was developed by Barbara Rolls, Helen A. Guthrie Chair in Nutrition at Penn State.
Previous studies have shown that most people have a set idea of how big portions should be at various meals, so if a diet’s message is just to ‘eat less,’ many people are going to end up being hungry.
The team says the good thing about Volumetrics is you can still have a full plate, just with fewer calories. You get your usual portions and you end up eating healthier.
Volumetrics is based on years of research on human nutrition and eating behavior, including how people can reach high levels of satiety—feeling full—while also consuming foods that help them achieve and maintain a healthy weight.
The team says the key is to build your meals around foods that are low in calorie density—that is, foods that don’t have a lot of calories in each bite.
These include foods like fruits and vegetables, broth-based soups and low-fat proteins.
The researchers say it’s about the density of calories that are packed into the food you eat, so if you choose foods that are very dry or have a high-fat content, those tend to pack a lot of calories into each bite.
If you want to have a full plate and manage calories, including more water-rich foods such as favorite veggies and fruits is the key to giving you satisfying portions.
Herbs and spices are a great way to customize and add flavor to meals without increasing the calorie density.
According to the team’s research, water-rich foods such as soups fill people up while managing calories and promoting weight loss.
If you care about weight loss, please read studies about common weight-loss drug that could reduce body fat, protect your heart, and alternating diets to boost weight loss.
For more information about wellness, please see recent studies about diet linked to blinding eye diseases in older people, and results showing this diet can lower risk of type 2 diabetes and help manage blood sugar.
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