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The volumetrics diet: eat more, lose weight

The volumetrics diet: eat more, lose weight

> How it works
The key to successful weight loss when you've got a hearty appetite is calorie density, i.e. the amount of calories you get from 100g of something. For example, a courgette is high in water and fibre but low in fat and carbs, so it has a very low calorie density (15 kcal/100g). Chocolate is high in fat and sugar but low in fibre, and has a high calorie density (550 kcal/100g). If you eat low or medium calorie density foods (lean meat and fish, low-fat dairy, fruit and vegetables), you can still eat good quantities of food without sending your calorie count sky high.

> A typical day

Hot drink
Fat-free natural yogourt
A piece of fresh fruit
A slice of ham
Wholemeal bread - optional


Low-fat yogourt
Piece of fruit

Lunch and dinner
Crudités with lemon juice dressing or soup
Lean grilled meat or fish
Steamed veg
3 tbsp whole grain pasta or rice - optional
Piece of fruit
Fat-free yogourt


Sarah Horrocks
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