Volumetrics Diet Foods

The Volumetrics philosophy is one of the few weight-control plans to advocate eating more rather than less. It's based on replacing high-density foods with lower ones, with the idea that the plentiful fiber and/or water in the less-dense foods will satisfy hunger while reducing caloric intake. Nutritionist Dr. Barbara Rolls, creator of the Volumetrics plan, says "By eating more foods that give you fewer calories per bite, you can have bigger portions." Volumetrics involves at-home cooking and food preparation; hence, it may not be suitable for people who frequently dine out.

Green Salad

• A green salad is the perfect Volumetrics precursor or accompaniment to a meal because it can be consumed in fairly large quantities with few calories or fat. Benefits of a green salad are negated, however, if the salad is laced with copious amounts of cheese, nuts and dried fruit or doused in calorific or sugary dressing. Choose light but not fat-free dressing, as fat-soluble vitamins in the vegetables need some amount of fat in order for the body to properly absorb them.

Soup

• Another Volumetrics staple, the abundant liquid in soups contributes to a feeling of fullness. Broth-based soups like miso or chicken noodle are most effective while heavy, cream-based soups such as New England clam chowder defeat the purpose. And, soup isn't only a cold-weather food. In the summer, try chilled gazpacho or cucumber soup.

Fresh Fruit

• Choose whole fruits rather than juices because juices have been stripped of their fiber and, thus, their ability to induce fullness. Water-laden fruits such as grapefruit and melons can be enjoyed in generous amounts. With a higher liquid content, 2 c. grapes deliver the same amount of calories as 1/4 c. raisins, so pick fresh fruit over dried fruit.

Vegetables

• Cooked vegetables pack a flavorful and fiber-rich punch. Add vegetables to eggs, pasta and potato entrees--try swirling Swiss chard or kale into mashed potatoes as in the traditional Irish dish Colcannon. Frozen vegetables are as nutritious as fresh, with the advantage of year-round availability. When resorting to a boxed meal such as macaroni and cheese, toss in some frozen cauliflower or broccoli to add bulk without the calories.

Whole Grains

• Seek out whole grain pasta, cereals and breads, but read before you purchase. Many breads and cereals labeled "whole wheat" fool consumers into thinking they're high in fiber, which isn't necessarily true. Check the label to make sure. Swap white rice for brown, and give quinoa a try. For breakfast, warm up to oatmeal, oat bran or muesli, the European staple that combines oats, cereal grains and fruit.

Low-Fat Dairy and Lean Protein

• Switch to the whipped versions of products like cottage cheese and yogurt, and replace sour cream with plain yogurt. Swap fatty meat for fiber-rich proteins like beans, chickpeas and lentils or proteins with a higher water content like fish, shrimp and tofu. Instead of serving hard-shell tacos with ground beef, fill whole grain soft tortillas with a mixture of black beans and lean chicken.

Additional Replacements and Substitutions

• Vinegar can add flavor and moisture without the fat of oil--try balsamic, white wine or apple cider vinegar. Instead of regular mayonnaise, switch to the light variety, which has half the calories. Plus, mustard can often be incorporated into recipes calling for mayonnaise--use a combination of mustard and light mayonnaise in your next potato salad. No food is strictly off limits in the Volumetrics plan, including dessert, but if you slice a banana on top of chocolate cake or crème brûlée, you may find yourself satisfied with a smaller portion.