Diet can certainly be challenging and one of the main complaints about them is that the restriction makes you feel hungry. What happened if you didn't limit your food quantity?
Most of us when we are on a diet tend to limit the quantity of food and that leads to a lack of satiety -and most diets have a low success rate. Being moderate is the key to eating well.
The volumetric diet
The volumetric diet is based on the idea that eating more makes you feel full and satisfied. It was invented by Barbara Rolls and it focuses on eating large quantities of foods with low energy density and small quantities of the most caloric ones. It makes perfect sense, doesn't it?
There are no foods restricted because the idea of living without a food group can be counterproductive -it makes your body release cortisol and eventually leads to weight gain.
The volumetric diet has four categories of food:
These are the lowest in energy density and you can eat the most from them. These include non-starchy vegetables, fruits, and broths.
It consists of whole grains, legumes, low-fat dairy, and lean proteins.
Fat dairy, fat meat, and bread are part of this category and you should try to eat the least of them.
Baked foods, nuts, and seeds, alcohol and candies are part of this category and you should aim at eating the smallest quantities of these.
The bottom line
The best thing about this diet is that it removes the sense of restriction of more traditional diets and that is why the success rate is higher. This is not a diet that limits your meals or the amounts of time you can eat, the idea is that you should reduce your daily intake of calories by 500 to 1000 and you'll lose one or two pounds a week.
Of course, before embarking on any kind of diet, make sure to consult your doctor.