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The Volumetric Eating Plan

The Volumetric Eating Plan. Who says you have to feel hungry to lose weight?. What is Volumetrics. Based on research which shows people tend to eat the same weight, or amount, of food each day, regardless of how many calories they take in. Focuses on controlling hunger while managing calories

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The Volumetric Eating Plan

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  1. The Volumetric Eating Plan Who says you have to feel hungry to lose weight?

  2. What is Volumetrics • Based on research which shows people tend to eat the same weight, or amount, of food each day, regardless of how many calories they take in. • Focuses on controlling hunger while managing calories • Is about getting more mileage out of what you eat.

  3. One pound of carrots has about the same amount of calories as one ounce of nuts. Which would fill you up more?

  4. What is volumetrics? • The basics: • Choose more foods low in energy (calorie) density • Choose foods with high water content • Choose foods high in fiber • Eat enough lean protein • Reduce fat intake • Eat foods with high energy density less often

  5. Energy Density • What does it mean? • How many calories per gram weight of food • Foods with higher energy density have more calories in smaller amount of food • Foods with lower energy density have lower calories in larger amount of food • Tend to be higher in water content (fruits/veggies)or more air is incorporated (such as popcorn, rice cakes) • Higher in fiber • Lower in fat

  6. Each serving has a little over 100 calories. Grapes have the lower energy density.

  7. Energy Density • So how do you know if a food has a high or low energy density? You can use the food label as a tool: • Calories per serving = Energy density Grams per serving

  8. Calculating Energy Density Nutrition Facts Serving Size 1 stick (26 grams) Servings Per Container 12 Amount per Serving Calories 60 60 calories 26 grams = 2.3

  9. Energy Density What Do the Numbers Mean? • Very Low Energy Dense Foods • 0 to 0.6 Examples: • Sugar free jello • Nonstarchy veggies (most vegetables except potatoes, peas, corn, and dried beans) • Most fruits • Fat free milk and yogurt • Broth , chicken, rice, and vegetable soups Go for larger portions of these foods

  10. Energy DensityWhat Do the Numbers Mean? • Low-Energy Dense Foods • 0.7-1.5 Examples: • Starchy vegetables (potatoes, peas, corn, dried beans) • Breakfast cereals with low fat milk • Lean meats • Whole wheat pasta • Low fat cottage cheese Add in these foods to complete your meal

  11. Energy DensityWhat Do the Numbers Mean? • Medium-Energy-Dense Foods • 1.6 to 4.0 Examples: • Higher fat meats (ground beef, dark meat chicken/turkey, pork ribs) • Regular fat cheeses • Pizza • French Fries • Ice cream and cake Eat these foods less freqently and use portion control

  12. Energy DensityWhat Do the Numbers Mean? • High-Energy-Density-Foods • 4.1-9.0 Examples: • chips • chocolate candies • Cookies • Nuts • Butter, oils Limit choices from this group

  13. Fiber: Bulk Up To Slim Down • Fiber contributes few calories to foods Fruits and veggies can add lots of volume and few calories to the meal due to their high fiber and water content

  14. Fiber: Bulk Up To Slim Down • Fiber slows how the rate that we digest foods • Food stays in stomach longer, so you feel full longer • Helps to keep blood sugars on a more even keel • Most people get 15 grams or less of fiber daily • Recommended: 25-38 grams per day

  15. Fiber: Bulk Up To Slim Down • Studies have shown that increasing fiber to 30 grams per day over four months time led to an average weight loss of five pounds.

  16. Fiber: Bulk up to Slim Down • Ways to add fiber to your diet: • Add more fruits and veggies to dishes • Eat the peel when you can • Look for a whole grain at or near the top of the ingredient list • Choose breads with at least 2 grams of fiber • Choose breakfast cereals with at least 3 grams • Eat more dried beans and legumes • Add to burgers, casseroles, and stews

  17. Fiber: Bulk up to Slim Down • Remember to increase fiber gradually, and drink plenty of fluids • Increasing fiber too much too quickly can result in gas, cramping, and diarrhea • Increasing fiber without enough fluid can cause constipation

  18. The Power of Protein • Protein can help you feel full longer • Helps prevent muscle wasting when cutting calories • We need 0.4-0.8 grams of protein per pound of body weight. (Eating more does not provide extra benefit).

  19. The Power of Protein • Include source of protein with each meal and snack • Make sure they are lean proteins • White meat poultry without skin • Low fat dairy (fat free or 1% fat) • Grilled, baked, or broiled fish or canned tuna (in water) • Low fat cheese • Egg whites • Dried beans/legumes (bean dip, hummus) • Lean beef (sirloin, ground round or sirloin)

  20. The Power of Protein • In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in dieters who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume, but the egg breakfast was much higher in protein. • "Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks, as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD. 

  21. Finding Balance with Fats • We need some fat in our diets for good health and to provide flavor for foods • This doesn’t mean we need a lot of added fat • Fats have more calories per gram than any other nutrient • Not all fats are the same. Some are healthier than others. • Limit saturated fats (bacon and sausage, high fat beef, full-fat dairy products, butter) • Avoid trans fats (commercial baked foods and fried foods)

  22. Finding Balance with Fats • Reducing Fats: • Choose low fat or reduced fat dressings and spreads • Use broth-based instead of cream soups • Saute veggies in broth rather than oil • Use nonfat condiments (mustard, ketchup, barbeque sauce, salsa) • Avoid frying • Use nonstick sprays rather than oil

  23. More Volumetric Tips • Add shredded or chopped vegetables to pasta and egg dishes, main-dish salads, and other mixed dishes, and use them to top pizzas. • Eat whole fruits instead of fruit juices or dried fruits. • Use a blender to whip air into fruit drinks, smoothies, or sauces. • Choose whole-grain puffed cereals, popcorn, breads, cereals, and pasta. • Enjoy vegetable salads or broth-based soups before meals. • Top entree salads with lean meats, poultry, eggs, tofu, beans, nuts, or fish. • Add fruit to salads or enjoy as dessert. • Add beans to stews, soups, egg dishes, and casseroles.

  24. Which Looks More Filling? 270 Calories The energy density was reduced in the breakfast on the right by eliminating butter, using raspberry sauce instead of syrup, and adding fresh fruit

  25. Which Looks More Filling? • ½ cheeseburger • Few fries • Regular soda • Open-faced roast beef sandwich • Tomato soup • Fruit salad • Water 450 Calories

  26. Reference • Rolls, Barbara. (2005). The Volumetrics Eating Plan.

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