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Eat More, Weigh Less |
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Having trouble fitting into last year's swim suit? Want to lose weight without feeling hungry or deprived? Try the Volumetrics approach, that encourages eating more high volume low calorie foods.
Barbara Roles and Robert A. Barnett, the authors of Volumetrics, believe that eating foods packed with nutrients, fiber and water will boost your body's sense of fullness or satiety with fewer calories. This theory is based on the belief that the average person tends to consume the same weight of food daily. If that person would eat the same weight of food but would select foods that are higher in volume and lower in calories, that person would lose weight.
The authors believe that what is most important in weight control is the concentration of calories in each portion of food, also referred to as its "energy or caloric density". Both high fat foods (fried, cheese, regular salad dressing, bacon, oil) and foods high in refined carbohydrates (pretzels, chips, cookies) are "energy dense" and make weight control difficult. Low energy dense foods (vegetables, soups, most fruits, low fat dairy and yogurt) fill you up with fewer calories and can allow you to lose weight, as long as you exercise and control any emotional eating tendencies. Remember that there is no magic bullet for weight loss!
Since energy density is not listed on labels, so use this calculation to compare foods and make your selections:
Energy Density Formula
Calories in One Serving ÷ Weight of the Serving in Grams = Energy Density
Results: Foods 1-2 or less are best. Foods more than 2 need to be controlled. |
Here is a low energy dense recipe for a cold summer soup. Give it a try!
CHILLED CUCUMBER SHRIMP SOUP
Recipe taken from "Cook's Library Soups"
| AMOUNT | INGREDIENTS |
| 1 | Cucumber, peeled and diced |
| 1 2/3 cup | Fish Bouillon, chilled |
| 2/3 cup | Tomato Juice |
| 1 1/3 cup | Lowfat Plain Yogurt | |
| 4 1/2 ounces | Shrimp, cooked, peeled and chopped roughly |
| 1 | Whole Shrimp for garnish |
| Few Drops | Tabasco Sauce |
| 1 Tbsp | Fresh Mint, chopped |
| To taste | Salt and Pepper |
METHOD
- Place the diced cucumber in a blender or food processor and blend for a few seconds until smooth.
- Transfer the cucumber to a bowl. Stir in the bouillon, tomato juice, yogurt, and shrimp. Mix well.
- Add the Tabasco sauce and season to taste.
- Stir in the chopped mint, cover, and chill for at least 2 hours.
- Ladle the soup into chilled glass bowls and add a few ice cubes. Serve garnished with mint, cucumber slices and a whole shrimp.
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Servings: 4, 10-ounce servings
Calories per serving: 120 calories
Grams per serving: 297 grams
Energy Density: 120 ÷ 297 = 0.4 |
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Article written July 2005
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