How to Lose Weight on the Volumetrics Eating Plan
Ever think you could lose weight by eating a lot of food? Now you can with Volumetrics.
You Will Need
- Foods with low energy density
- A journal
- Daily physical activity
- A copy of _The Volumetrics Eating Plan_
Steps
-
Consult your physician before beginning any diet or new exercise regimen.
-
Step 1
Understand the diet
Understand the diet. Created by a nutritionist, Volumetrics is based on the idea that you can eat more food and still lose weight. It's all about energy density.
-
Find more information about the diet in the book The Volumetrics Eating Plan.
-
Step 2
Use the energy density rating to find the right foods
Use the energy density rating to find the foods you can eat. Low-density foods are good for you and include many fruits and vegetables, which have high water and fiber content, are low in calories, and make you feel full.
-
Step 3
Avoid high-density foods
Avoid high-density foods such as fried foods, chips, candy, cookies, crackers, nuts, butters, and oils. These high-fat foods won’t fill you up and make it harder for your body to burn fat.
-
Step 4
Set your weight-loss goals
Set your weight-loss goals, and then eliminate 500 to 1,000 calories per day from your diet. Depending on your weight, this will help you lose between one and two pounds per week.
-
Do not eliminate too many calories or you’ll send your body into starvation mode.
-
Step 5
Keep records of what you eat
Keep daily records of your food intake. Log your daily physical activity and record your weight at least once a week to check your progress.
-
Step 6
Increase your physical activity
Increase your physical activity. Do at least 30 to 60 minutes of moderate intensity exercise per day.
-
If you’re new to exercise, start by walking, and gradually increase your pace and duration.
-
Step 7
Reward yourself
Reward yourself with something you love, even an occasional high-density food.
-
In the U.S. 66 percent of adults are overweight or obese.
