To Lose Weight, Just Add Water
Volumetrics is a weight loss theory based on the idea that people tend to eat about the same amount (by weight) of food a day, regardless of calories. Choosing foods that are low in energy density – that is, low in calories but high in volume – allows you to eat the same amount of food but with fewer calories. The concept was first promoted by Dr. Barbara Rolls at Penn State University and is widely accepted by weight-control experts. In general, the best way to lower the energy density of your diet is to eat more low-fat or nonfat foods with a high water content (fruits, vegetables, broth-based soups, cooked whole grains) in place of low-moisture and/or high-fat foods (such as cheese, crackers, chocolate, and French fries). Add more vegetables to stews and pasta dishes, for example; top pizzas with more vegetables and less cheese; fill sandwiches and wraps with lots of lettuce, tomatoes, and other veggies (like grated carrots).