How to Maintain Your Weight on the Volumetrics Diet

Step-by-Step Guide

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   Step 1: Eat foods with a low calorie density.

   Consume the majority of your calories from vegetables and fruits, whole grains, legumes, lean protein and low-fat dairy products.
   
   Consume water-rich foods.
   
   For instance, enjoy a broth-based soup or salad at the beginning of a meal. , Fat has a high calorie density, and eating too much could cause you to gain weight.
   
   Choose lean cuts of meat and other low-fat proteins.
   
   Use lower-fat dressings, sauces and dairy products.
   
   Bake, steam, grill or broil your food instead of frying it in oil or fat. , Eat more sugar-modified foods, and drink calorie-free soft drinks. , You can eat larger portions of low calorie density foods on Volumetrics, but stick to small portions of foods that are higher in calorie density, like fats and sugars.
   
   Use food labels to determine your portion size.
   
   For instance, if the nutrition label says that 1 serving equals 1 cup, then place a portion equal to 1 serving on a plate.
   
   Avoid eating out of the box or bag of food.
   
   Eat slowly.
   
   You want your brain to get the message when your stomach is full.
   
   Choose single-serving packaged snacks when you purchase snacks at the grocery store. , Avoid snacking in front of the television set or while you are doing other tasks.
   
   Instead, chew your food slowly and enjoy its taste and texture. , Most low calorie density Volumetrics-friendly foods are high in fiber, which helps you to feel more full.
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   Step 2: Include fat strategically.

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   Step 3: Eliminate added sugar.

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   Step 4: Manage portion sizes.

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   Step 5: Eat mindfully.

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   Step 6: Incorporate fiber.

Detailed Guide

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