Volumetrics Diet
The Volumetrics Diet is a diet aimed at achieving weight loss by consuming low calorific foods that are high in fluids. The term comes from the American nutrition researcher Barbara Rolls.
principle
According to her information, the US scientist Rolls found in laboratory tests that the amount (and thus the volume) of the food is decisive for the saturation of a person and not the calorific value of the food. Those who prefer to consume foods with a low calorific value (information on the packaging according to the Food Information Ordinance in kJ / 100 g and also in kcal / 100 g) can reduce the total energy supplied by food, allegedly without feeling hungry. Thus, volumetrics are suitable for losing excess weight . In Germany, too, the principle of “eating with reduced energy density” is used to prevent and treat obesity and diabetes . Nor is it a new finding.
calculation
| Food | Energy per 100 g | |
|---|---|---|
| kJ | kcal | |
| Food classes: | ||
| fat | 3,768 | 900 |
| alcohol | 2,931 | 700 |
| protein | 1,675 | 400 |
| carbohydrates | 1,675 | 400 |
| Individual foods: | ||
| Green salad | 42 | 10 |
| tomato | 84 | 20th |
| cola | 168 | 40 |
| Apples | 168-251 | 40-60 |
| Boiled potatoes | 377-461 | 90-110 |
| French fries | 1,265 | 300 |
| salami | 1,507 | 360 |
| Parmesan | 1,842 | 440 |
| Ham pizza | 1,884 | 450 |
| Mushrooms | 63 | 15th |
| harzer cheese | 168 | 40 |
| Chicken breast | 419 | 100 |
| shrimp | 385 | 92 |
| Pickled cucumbers | 50 | 12 |
| sauerkraut | 63 | 15th |
The energy density of nutrients , foods and meals is different (see table opposite).
In contrast, water has no calorific value. Therefore, a high water content in food inevitably results in a low energy density. Usually this goes hand in hand with a low fat content. In contrast, foods with a high energy density usually contain a lot of fat and sugar, but little water.
According to the Volumetrics representatives, the energy density of a balanced diet should be around 523 kJ / 100 g (= 125 kcal / 100 g) on average. In fact, values of 670 kJ / 100 g (= 160 kcal / 100 g) are common in England and 754 kJ / 100 g (= 180 kcal / 100 g) in the USA.
Nutritional practice
Those who eat volumetrically drink a lot of water, tea or energy-free drinks. Instead of foods with a high proportion of "inferior" fats ( sausage , cheese , butter ), more fruit , vegetables, whole grain products , fish and "high quality" vegetable oils ( rapeseed , olive oil ) should be incorporated into the diet. This increases the proportion of healthy, fresh foods that provide the body with plenty of vitamins and fiber . Overall, the Volumetrics recommendations correspond to those of the German Nutrition Society (DGE). In its latest recommendations, the DGE has also pointed out the importance of energy density for a healthy diet. In the guidelines of the German Obesity Society and the diabetic associations, the volmetrics principle is also recommended as the only guideline for a change in diet to reduce weight.
rating
According to scientific research, the filling of the stomach is only one factor in the feeling of satiety. It is known that the mechanism of satiety depends on several factors, including being controlled by hormones and also depends on the supply of energy. Liquid intake alone, for example in the form of water, has almost no influence on the feeling of hunger, as Rolls also found in her experiments. However, she was able to prove in experiments that the same ingredients are more filling in soup than in the form of a casserole, which she attributes to the different volume of the food.
The German book on the Volumetrics Diet contains recommendations such as adding tomato or cucumber slices to a pizza in order to improve the volume value. The additional topping significantly reduces the energy density of the pizza and the eater can feel full with less energy. With this principle of reduced energy density, almost all dishes and dishes can be nutritionally improved. Basically, weight loss occurs when the body is supplied with less energy than it consumes, regardless of volume. However, if the volume is insufficient, there is no feeling of satiety and food intake is considered unsatisfactory.
References
Remarks
- All metric data (in kJ) were calculated using the corresponding kcal values and rounded off commercially . The non-metric data for the physiological calorific value of food are out of date, as they are not SI- compliant and do not comply with the food information regulation in EU goods traffic. The specification of "calories" (meaning kcal) has been colloquial mainly in the area of nutrition. For details, see Using the Unit of Calorie .
Individual evidence
- ↑ Full and slim with the Volumetrics Diet. 2005.
- ↑ Jolie: Eat better. June 2009.
- ↑ Susanne Klaus: Regulation of hunger and satiety. ( Memento of the original from September 27, 2007 in the Internet Archive ) Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. 2005.
- ↑ Quarks & Co. 2004.
literature
- B. Rolls, A. Drewnowski, JH Ledikwe: Changing the energy density of the diet as a strategy for weight management. In: Journal of the American Dietetic Association. Chicago 105.2005, pp. 98-103xx. ISSN 0002-8223
- Martin Kunz: Full and slim with the Volumetrics diet. GU-Verlag, Munich 2005. ISBN 3-77426693-X
- Volker Schusdziarra: Obesity - Modern Concepts for a Long-Term Problem . Uni-Med-Verlag, Bremen 2000, p. 60ff. ISBN 3-89599-738-2
Web links
- Volumetrics at Focus Online
- more-eat-less-weigh . In: Focus Online.