As in Volumetrics. It is one of the best nutrition books around. It has been well-rated at Amazon and by different consumer rating organizations since its release in 2000. It can be used by 99.9% of people to make almost anything that they eat healthier. An updated version of this book will be out in April and I have already pre-ordered it.
The basic concept: We tend to eat about the same amount volume-wise each day. For example, if I feel satisfied on 10 cups of food on Monday, I will probably eat about 10 cups of food on other days of the week to feel equally satisfied. The 10 cups can be low calorie foods or high calorie foods but the total volume or amount will usually be equally filling and consistent.
If you eat 10 cups of foods that are lower in calories, you can get full/satisfied and consume fewer total calories.
Also, you can pretty much each anything you want, you just need to decrease the amount of the unhealthy, high calorie ingredients (but still keep some) and add a lot of low calorie ingredients in to add volume to your dish.
How to put it into action:
1) Start paying attention to every ingredient in all of the meals that you eat.
2) Figure out the the calories that each ingredient contributes to the dish or recipe.
3) Determine how much of the high-calorie ingredient(s) you want to eliminate. A good starting point is to begin with at half.
4) Add in low-calorie ingredients to increase the volume of what you are eating.
5) You can focus on increasing your portion size and keeping calories consistent OR keeping your portion size consistent and decreasing calories
Can you think of a favorite recipes or meal that would work well with Volumetrics? If you would like assistance with some healthier substitutions, let me know and I can help you out.
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