How To Read the Volumetrics Food List

As more and more people experience obesity, the numbers of diet programs are increasing. One of the popular diet programs is the Volumetrics Eating Plan, which is based on energy density. Energy density is an attribute of foods that are rich in calories. Instead of telling people what to eat and what not to eat, the Volumetrics Eating plan simply uses the Volumetric Food List to tell people how and when to eat foods that are energy dense.

Arithmetic. One of the first things that you need to know about the volumetric food list is how the values are computed. To get the value of the energy density for a particular type of food, you need to get the quotient of the total number of calories and the number of grams in the food. You can easily do this by checking the nutrition labels that are attached to most processed foods.

Getting a calorie range. To make the concept of energy density work for you, you should first determine your calorie range. The calorie range is the amount of calories that you need to live healthily without gaining weight. Various people have various types of calories ranges. For example, healthy and relatively active people will need about 2000 calories. People who want to lose weight at a rate of a pound per week will therefore need to remove one pound’s worth of calorie from their diet. Usually, a pound of food will have 3500 calories, which will the amount of calories that you will subtract from your weekly calorie range. With the volumetric Eating Plan, you are allowed to eat almost any type of food as long as that food does not exceed the calorie range.

The food list. The Volumetric Food List is a compilation of the energy density that particular types of food products have. This is designed to minimize the need for computations. After all, the last thing that you want to do when shopping is to whip out a pen and paper or a calculator just to see whether you are within your calorie range. To use the food list successfully, you should make it a habit to bring the food list with you whenever you go out of the house to eat or to shop for food.

Computing the menu beforehand. Another great way to save yourself the hassle of computing for the calorie range and the energy density of foods is to use the Food List in making your menu. Include all of the ingredients that you will use and consult with the Food List to determine whether you will exceed the calorie range or not. If you happen to exceed the calorie range, simply change a few dishes in your weekly menu or reduce the ingredients or the dishes that have energy density ratings.

Categories. You will notice that the Food list will have three categories. Those that are in the first and second categories are foods that are not dense in calories. Those that are in the third calories are energy dense and should only be eaten in small portions.

With these in mind, losing weight while still enjoying all of the foods that like is possible. With patience and time, using the Food List and computing for the energy density should come as a second nature.


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