Volumetrics: Take in Fewer Calories by Eating More

by in Diets & Weight Loss, January 26, 2013

fruit on scale
Back in October 2012, I attended the biggest nutrition conference of the year, the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo. One of the most interesting sessions I attended featured Dr. Barbara Rolls and Ellie Krieger. They discussed how you can take in fewer calories by eating MORE food—this concept is known as Volumetrics.

Volumetrics Basics
Penn State professor and researcher Barbara Rolls, PhD, developed the concept after her research concluded that folks don’t like to starve themselves in order to lose weight (I agree). She has conducted extensive research exploring human eating behaviors and presents this plan as a way to lose weight and maintain a healthy lifestyle.

Dr. Rolls suggests enjoying large portions of healthy, satisfying foods to fill up without overdoing the calories. As you might imagine there are lots of fruits and veggies involved. Broth-based soups, nonfat dairy, lean protein and high fiber grains are also on her hit list. Sweets, alcohol and other higher-calorie foods like pizza, they aren’t off limits, but are only to be enjoyed in strict moderation.

In the Kitchen
Ellie Krieger helped bring the concept of Volumetrics to life with her simple, practical and even budget-friendly tactics. She presented countless ways to apply the theory of Volumetrics in your own kitchen with all the foods that Dr. Rolls recommends.

Getting More Fruits & Vegetables

  • Add fruit purees to baked goods and hot cereals
  • Replace maple syrup with a fresh berry sauce
  • Add cauliflower to mac and cheese or mushrooms to meatloaf and burgers

Lowering the Fat

  • Use 1% milk or evaporated milk to thicken sauces
  • Replace sour cream with yogurt
  • Get a good nonstick pan and use less oil

Enjoying Higher-Calorie Foods

  • Thinly slice meat to make portions appear larger
  • Serve dessert in bite-sized portions

Pumping Up the Volume

  • Try whipped cream and whipped butter to slash the fat and calories
  • Snack on air-popped popcorn and other “popped” snacks

Recipes to Try:
Heart-Shaped Whole-Wheat Pancakes With Strawberry Sauce
New Classic Meatloaf
Creamed Spinach
Emerald Stir-Fry With Beef
Ice Cream Sandwich Bites

More posts from .

Similar Posts

5 Ways to Stick To Your Healthy Eating Resolutions (Remember Those?)

Now is the time many folks start breaking their New Year’s resolutions. At the gym, lines for the elliptical machine are slowly dwindling, while at home, healthy eating habits are beginning to slide. If you’re starting to fall off the wagon, instead of going back to your old habits for the remaining 11 months of the year, brush yourself off and get back on.

Comments (22)

  1. sohbet says:

    onto a co-worker who has been doing a little research on this. And he actually bought me breakfast because I stumbled upon it for him…

  2. contribute once you give them permission to…

    write about what they know best – themselves!this may seem like a no-brainer, but with the pressures of teaching, most teachers find they are cutting creative stuff out and as a result, spend an even shorter time on creative story writing…

  3. so much wonderful info on here, : D.

  4. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  5. Google says:

    Just beneath, are quite a few entirely not connected web sites to ours, nevertheless, they are surely really worth going over.

  6. Jeet Chowhan says:

    Very interesting concept called volumetrices, the plan deprives of getting More fruits & vegetables,lowering fats,using some tricks to enjoy high calorie foods but with some very helpful strategies.Applying portions can be very helpful and can cut upon the calorie intake.

  7. Anne E says:

    Some time need breath and use some fruits for better health. We are providing services essay writing via this site http://myessaywriting.org/ and our purpose is help in education and all kinds of essay available .

  8. SEO Manchester says:

    I like fruits they are good for health i like apple the most. SEO Manchester

  9. SEO Manchester says:

    I like fruits they are good for health i like apple the most.
    http://www.cgomedia.com/seo-manchester

  10. john says:

    Your article is full of information i like script installer the information you have posted.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>