- What is Volumetrics?
- This is how Volumetrics works
- That brings Volumetrics
- Risks of Volumetrics
- Volumetrics: Conclusion
The concept of Volumetrics It's based on the assumption that people eat enough until they feel full, no matter how many calories the food has. That's why Volumetrics has high-volume, low-calorie foods on the menu that are designed to fill you up and make you lean. Read here how the Volumetrics diet works.
What is Volumetrics?
Volumetrics is a concept from the USA. It was developed there by the nutritionist Barbara Rolls, her book "The Volumetrics Weight Control Plan" appeared in 2000. Five years later, the work "Sated and slim with the Volumetrics diet" by Focus editor Martin Kunz came in Germany the market.
Volumetrics consumes high-volume, high-volume foods to help reduce calorie intake and make it easier to lose weight, despite the large amount of food. Many calorie-free drinks are consumed and exercise is recommended.
This is how Volumetrics works
To comply with the principle of volumetrics - big volume, low calories - lots of fruits and vegetables are served. Recommended are both high-fiber and high-fiber foods, as well as low-fat dairy products, lean meats, fish, high-quality fats and whole-grain products.
Although there are recipe suggestions, but basically everyone can put together their own food. Orientation is helped by the so-called Volumetrics pyramid, which lists foods based on their energy density (calories per gram). Rule of thumb: If possible, access to foods that only deliver up to 1.25 kilocalories per gram. Crucial in the Volumetrics diet but the overall energy density. That means you can "reduce" the high value of a frozen pizza with a vegetable garnish.
Since water dampens hunger on the one hand, but also increases energy turnover on the other hand, Volumetrics helps people who drink in the morning to drink a large glass on an empty stomach and at least two liters of water throughout the day.
That brings Volumetrics
Martin Kunz recommends that you only eat with the Volumetrics diet if you are really hungry, but then eat enough as well. Thus, the probability of food cravings is low. Also, the note to pay attention to the nutrient information when shopping, is useful to get a feeling for a healthy food selection.
It consumes a lot of fruits, vegetables and whole grains, which is positive.
Through volumetrics there are hardly any additional costs or high preparation costs.
Risks of Volumetrics
Health risks are unlikely, food choices are balanced. However, the recommendation on whole-grain products and oils that have a high energy density is contrary to the volumetric principle.
Whether you lose weight with Volumetrics, depends on the food composition, not always tumble the pounds. Evidence of effectiveness is based only on individual case observations.
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Eleven amazing diet tips
Are you dissatisfied with your figure? With these unusual tips and tricks it can work better with weight loss - all scientifically proven!
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While dining, be quiet - no music and no TV will distract you from the noise you make while eating. This does not necessarily mean smacking, but rather the crunching and grinding that your teeth produce when mincing the food. Because this "crunch effect", as scientists call it, helps to eat less. The louder the food, the greater the effect.
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Weigh daily or not? The ghosts differ on this question. However, a study provides striking arguments for the daily weighing procedure. It clarifies the relationship between eating behavior and weight, according to the researchers. Anyone who kept a daily log of his weight was more successful in losing weight over the long term. By the way, this trick worked especially well for men.
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Slimming Morning light
In the morning a nice walk - that's how a diet plan could look like. According to an American study, the internal clock also influences the metabolism and thus boosts the calorie consumption. The following applies: If you expose yourself to natural light for 20 to 30 minutes in the morning, you have a lower BMI. The sooner the sun's rays tickle the nose, the stronger the effect.
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People are content with smaller portions when they think about their last meal during the meal. Conversely, distraction during mealtime leads to more consumption. Weight loss volunteers could help with these results. One way would be to keep a journal on the meals, or to recall past culinary delights.Or, by demonstratively leaving empty packages of sweets lying around - and vividly recalling the pleasure they have experienced.
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Lose weight on the way to work
More than 20 million Germans drive to work by car. Are you one of them? Then you should think about switching to the bike. Because this daily plus of exercise makes the tiresome pounds tumble by the way. According to a US study, who cycled to work, had nearly five kilos less on the hips than motorists. You can not help yourself to that? Bus and rail travel is also worthwhile: in comparison, the BMI difference averaged 0.7 kg / m².
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Light drinks do not help
People who drink light drinks usually do not lose weight anyway. Guilt is the diet that goes with the diet soda consumption. Fans of these drinks often have an unhealthy snack. Either because they think they can afford it now or because only then consumed high-calorie foods satisfied. "Diet drinks can only help you lose weight by keeping track of the total amount of energy absorbed," researchers say.
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Slim drinking with goose wine
Who wants to lose weight, should rather put on tap water as a drink. Because water has no calories and even consumes energy on the way through the body. This was the result of a study at the Berlin Charité. Accordingly, the consumption of 1.5 to 2 liters of water consumes about 100 kilocalories every day. In addition, the "goose wine" promotes satiety. The researchers' tip: Drink half a liter of tap water before each meal.
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No food "to go"
A sandwich on the hand, a piece of pizza "to go": Such a snack on the go is practical and saves time. But who consumes it while walking, risking potentially unpleasant extra pounds. Because walking distracts when eating - and then you feel less full. Researchers recommend taking time to eat. It would make you feel more satiated and help you eat less during the day.
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Freezing to the dream figure
Nobody likes to freeze because those who shiver have to spend more calories to keep themselves warm. That's what weight loss is all about. Researchers found that enough for two hours daily at 17 degrees sufficient to significantly reduce body fat. The Runterregeln the heater would incidentally still the purse and the environment to good, the scientists say.
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Small plates, big effect
People like to eat their plates empty - so large portions tempted to eat more than hunger justifies. Here's a little psychological trick: use smaller plates, then eat an average of 30 percent less! However, this is only helpful if the eater is allowed to fill his plate himself - this was the result of an Australian study.
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Clean up at breakfast
Breakfast is a good start to the day - and boosts the metabolism: Whoever refuels the most calories in the morning, loses weight during a diet faster weight, shows an Israeli study. Because the metabolism is more stable after an extensive breakfast the whole day. And: A diet can probably even better persevere, because the level of starvation hormone Grehlin, which seduces for snacking, then the day is less high.
As an introduction to a healthy diet and as a constant diet is Volumetrics quite suitable. However, the criterion of low energy density without quantity limitation does not automatically lead to a weight loss.