Diets Decoded: Here’s What You Need to Know About The Volumetrics Diet

We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you, one by one, so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. If cutting calories isn’t helping you hit your weight loss goals, we’re not surprised. An alternative strategy that might work for some people is eating for volume, which involves including healthy and filling foods with each meal–that just happen to be low in calories. This is called the Volumetrics Diet. Read on to find out how it works, and then decide if it’s right for you or not. What is the Volumetrics Diet? As with any diet, the Volumetrics Diet simply offers one approach to attaining your weight loss and health goals. Not a new diet by any means, this tried-and-true diet, which was created by a nutrition and obesity researcher at Penn State, follows a rather simple principle. By including high-volume (think filling and nutrient-dense), low-calorie foods at each meal, you can keep your calorie intake in check without feeling unsatisfied or deprived. On this diet, you can plan to eat three full meals and two snacks daily, with the option for adding desserts some days–as long as you’re staying within your caloric recommendations. Nothing is off-limits on this eating plan, but there are some foods that you’ll want to limit or avoid. The Volumetrics Four Food Categories Successfully following this plan requires an understanding of its four main categories of foods, with most of your food volume coming from foods in category one, and the least of your foods (if any) coming from category four. The goal is to stay within your unique daily caloric intake recommendations. These categories include: Category 1: Very Low-Density Foods Think non-starchy fruits and vegetables such as berries, melons, cucumbers, asparagus and broth-based soups. These foods can be eaten in higher quantities throughout the day when following this diet because they are high in nutrients and water and low in calories. Pile these on your plate! Category 2: Low-Density Foods These foods include whole grains (brown rice and whole wheat pasta, for example), starchy fruits and vegetables (such as bananas, corn and potatoes), legumes, lean proteins and low-fat dairy products. These foods can be eaten in reasonable quantities, paying careful attention to how they affect your daily caloric intake. Category 3: Medium-Density Foods These foods include full-fat dairy products, meats with higher fat content and breads. These foods can be eaten on the diet, but not as often as foods from categories one and two due to their lower nutrient density and higher caloric density. Category 4: High-Density Foods While there aren’t any foods you can’t eat on the Volumetrics Diet, high-density foods should be limited. These foods contain the fewest nutrients and the highest levels of calories, so you want to avoid them when possible. Some examples of high-density foods include crackers, chips, candy, cookies, (all the highly-processed foods we always think are best avoided!) nuts, butter, and oil. (Technically, alcohol falls into this category, except it really doesn’t offer any nutrients and is full of calories. It’s best to keep this out if you’re really trying to lose weight.) What You Eat on the Volumetric Diet High-volume, low-calorie foods tend to contain higher amounts of water and fiber, so these are the foods you’ll focus on eating the most while on the Volumetrics Diet. Why? Because when you eat foods high in water and fiber, you feel fuller faster, meaning you don’t have to eat as many calories to feel satiated. RELATED: Only 5% of Americans Eat Enough Fiber—Here’s Why You Should Eat More Foods with lower amounts of fiber and water, on the other hand, require you to eat more of them to feel full, regardless of how many calories they contain. Here’s a potential list of foods to include plenty of in your daily meals on this diet: Fresh fruits and fresh or frozen vegetables (especially those high in water and fiber) Beans and legumes (in moderation) Whole grains (brown rice, quinoa, oatmeal, whole grain bread) Low-fat dairy products (low-fat Greek yogurt, cottage cheese, kefir) Lean meats and proteins (chicken without the skin, lean beef, low-fat fish, egg whites) Water (vs. soda or other sugary drinks) Notice that the medium- and high-density foods aren’t listed here? They aren’t 100% “not allowed,” but the more you eat lower-density foods, the better. What You Don’t Eat on the Volumetrics Diet We’ll repeat it–there are no strict rules around what you “can’t eat” on the Volumetrics Diet, but there are foods you’ll want to avoid or limit if you want to see the weight drop faster. As you can imagine, higher-calorie foods that are low in nutrients shouldn’t take up a lot of room on your plate, but if you must include them, you’ll want to limit them and make sure they fit into your daily calorie goals. Here are some examples of high-calorie and low-volume foods to avoid on the Volumetrics Diet: Full-fat dairy products (full-fat yogurt, sour cream, and cheeses) Fatty meat (regular ground beef, bacon, sausages, chicken with skin) Processed and sweetened foods (cookies, candy, soda, sweetened coffee drinks) Refined foods (white bread, cake, and other baked goods) Sometimes we all need something sweet or that we know isn’t the healthiest option. One thing that works for many people on this diet is that the rules aren’t super strict. So if you really want to have a

From Paleo to Whole30: What a Celebrity RD Thinks of Today’s Most Popular Diets

As the new year approaches, we inevitably start thinking about ways to improve our well-being in the coming year. New Year’s resolutions aside, the pandemic has shown us two things: That our time here is finite and precious, and that it’s upon us to make sure we’re living our happiest and healthiest lives. If one of your New Year’s goals is to find an eating plan that makes you feel stronger, gives you more energy, helps you with a weight loss goal, or eases digestive concerns, look no further. Our Diets Decoded series takes a look at many of today’s popular healthy diets—from paleo to Mediterranean and vegetarian— and breaks them down for you. We explain the facts about each one and then provide quick, actionable tips on how to follow each diet as part of a Nutritious Life. “For each individual, the healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “Eating empowered, one of the eight pillars of a Nutritious Life, means listening to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have.” Read on for a rundown on five of today’s most popular healthy diets to see if they fit your life—mind, body and soul alike. 5 Popular Healthy Diets—And Whether They’re Right For You Paleo Diet The Paleo Diet focuses on mimicking how our pre-agricultural, hunter-gatherer ancestors ate as closely as possible, using foods available now. Followers say it will help minimize your risk of chronic disease (based on the premise that those ancestors didn’t suffer from the ones we now face) and lead to weight loss. Find out how to hack the downsides of the paleo diet the Nutritious Life way. READ MORE HERE Mediterranean Diet The Mediterranean Diet is inspired by the traditional diets of people who live around the Mediterranean sea, particularly in Greece and Southern Italy. It emphasizes plant-based foods such as fruits and vegetables, whole grains and legumes, plenty of extra-virgin olive oil and fresh fish. True followers focus on eating seasonally (although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean). How you eat also matters; preferably with friends and family while enjoying red wine and each others’ company. READ MORE HERE Ketogenic Diet The ketogenic diet is like Atkins amplified. Instead of just low-carb, it’s almost no carb and lots of fat. Originally developed to treat children with epilepsy, the keto diet restricts carb intake to as low as 2% to 4% of calories. (For comparison, standard diets contain about 45% to 65% of calories from carbs; we generally recommend sticking to the lower end of that spectrum and avoiding refined carbs.) The goal of eating this way is to move the body into a state called ketosis. During ketosis, instead of breaking down carbs into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy. Advocates say when your body uses fat as fuel, major benefits follow. But there are downsides to this diet to consider as well. Find out if it’s right for you. READ MORE HERE Whole-Food Plant-Based (WFPB) Diet Think of this eating plan as more of a lifestyle than a diet. There’s no clear definition of a whole-food plant-based diet, so you might see the term being used to refer to a variety of eating patterns, such as vegan, vegetarian or flexitarian. Nonetheless, a WFPB diet simply refers to a diet that emphasizes whole plant foods and keeps animal products and processed foods to a minimum. It’s hard to deny the numerous health benefits associated with plant-based diets. Get more insights into its benefits. READ MORE HERE The Whole30 Diet The Whole30 originally developed as a 30-day clean eating reset. (Think paleo meets the elimination diet.) Its popularity spawned multiple books, cookbooks, and a global, passionate virtual community of people who swear by its power to change your life. (A few years ago, when this diet was trending, you could find social media posts left and right about how the diet changed their bodies too.) The basic premise is that many people are sensitive to certain foods often considered healthy, such as grains and beans. You cut those food groups out for a while and then take stock of how you feel. When the 30 days are up, you can continue eating this way or gradually add some of the foods back in, one by one, to see which may have been causing your issues. Many people who become devotees of the lifestyle stick to a paleo diet afterward (The paleo diet is interpreted differently by different people, but in general, it’s a less strict, long-term lifestyle version of the Whole30). Read up on the ins and outs of the Whole30 diet, and what everyone was raving about. (Images: Shutterstock) READ MORE HERE

Diets Decoded: The Mayr Method

Is the Mayr Method healthy? When actress Rebel Wilson declared 2020 the year of health on Instagram, she credited the Mayr Method for kickstarting her impressive weight loss journey. She loved it so much that she even went back for Round 2 in 2021. Wondering what all the fuss is about? We have the Mayr Method decoded. What is the Mayr Method? You may be hearing of this eating plan for the first time, but it’s actually based on the 100-year-old Mayr Cure created by Austrian physician Dr. Franz Xaver Mayr, who believed that people are poisoning their guts with the foods they eat. Today, this diet is typically practiced by staying at the luxury wellness clinic VivaMayr resort in Austria or by taking the less expensive route and following the principles and plan provided in The Viva Mayr Diet book. The main premise of the Mayr Method is that good health starts with a healthy gut, so the diet seeks to improve digestion through alkaline foods, mindful eating and other behavior changes. What’s So Special About VivaMayr? But back to that fancy resort in Austria. VivaMayr is a private health clinic tucked away amid the rolling Austrian mountains. It has achieved cult-like status among the health-obsessed and has played host to the rich and famous for decades. Who has stayed at VivaMayr? Models, actors and actresses, rock stars and Russian oligarchs have all reportedly paid a visit to the exclusive resort. Famous guests include Kate Moss, Elizabeth Hurley and Kristin Scott Thomas. Model, actress and singer Suki Waterhouse has documented her stays there on social media, and The Rolling Stones are allegedly repeat visitors. What You Eat on the Mayr Method That’s great, but why are so many rich and famous people fans of VivaMayr? For Rebel Wilson, the visit to the clinic and following the Mayr Method (also known as The Cure) helped to drastically improve her digestion, according to this Instagram post where she shares some of the things that went down at the resort. They include: hypoxic training, nasal reflexology, functional training, medical tests, vitamin drips, lake walks, sports, aerial yoga, massages, algae wraps, facials, and osteopath sessions—all of which the actress and performer claims have improved her life.   View this post on Instagram   A post shared by Rebel Wilson (@rebelwilson) Visitors to the VivaMayr clinic receive a personalized eating plan after an initial consultation with their doctors, but everyone’s diet emphasizes alkaline foods (aka less acidic foods) such as fresh vegetables, nuts and seeds, and fish. A writer for Marie Claire magazine wrote that “many talk in glowing terms about the weight loss that happens as a result of embarking on The Cure … (but) VIVAMAYR is not a diet clinic, and The Cure is not designed to simply shed pounds, but instead to bring the body back into balance through an all-encompassing approach.” A key component of the Mayr Method includes chewing every bite of food between 40 to 60 times. So food such as spelt bread (or other hard, gluten-free varieties) is a daily staple intended to help you practice more chewing. What You Don’t Eat on the Mayr Method The Mayr Method discourages consuming: coffee, alcohol, sugar, gluten, and dairy (specifically cow’s milk). However, how you eat is equally as important as what you eat in this diet. These behaviors are off-limits with the Mayr Method: Snacking Eating predominantly later in the day Consuming raw foods after 4 p.m. Drinking with meals Eating too much Scrolling on your phone during mealtime Also, if you’re trying this diet at home, authors of The Viva Mayr Diet Book, Dr. Harald Stossier and Helena Frith Powell, recommend you start with mild fasting. Other Key Principles of the Mayr Method As we’ve covered, the Mayr Method is about much more than food intake. Some other lifestyle modifications of the diet include: Decreasing screen time throughout the day Early bedtime in a quiet and dark space Warming the liver at night to speed up detox Acupuncture Nasal reflexology Other modalities of the diet include: abdominal massages, Espom salt drinks and infrared saunas to aid digestion, speed up elimination and boost circulation. Pros of the Mayr Method Nurturing the gut is good We know that gut health is important and science is just scratching the surface on how it may influence everything from our mood to our weight. Nurturing the gut with lots of whole foods and more mindful eating practices is definitely a smart move. Slowing down aids digestion The Mayr Method’s emphasis on slowing down and savoring our meals, eating when relaxed, and tuning into your fullness cues can be effective strategies to help with digestion and making healthier food choices. Cons of the Mayr Method An alkaline diet is unnecessary While alkaline foods certainly have health benefits, your body already does a great job of regulating pH on its own, so you don’t necessarily need to follow an alkaline diet to reap those benefits. It’s guidance on drinking water during a meal is flawed The Mayr Method also discourages drinking during meals because it claims to dilute enzymes your digestive tract uses to break down food. But that theory is not supported by research, and even if we did find out there was some truth to it, the benefits of drinking water during meals would far outweigh that effect. The benefits of drinking water with a meal include: Curbing weight gain: Water during meals can prevent overeating. By stopping for sips, you’re slowing down the speed at which you eat, causing you to eat less overall. Aiding digestion: Not only does drinking water with a meal not hinder digestion, it actually helps it. Water (and other liquids) help break down food so your body can better absorb the nutrients you’re eating. Preventing constipation: Drinking water with your meal helps to move food through your digestive tract smoothly and softens your stool. It’s unnecessarily restrictive Other practices of the Mayr method, such as

Should You Cut Lectins Out of Your Diet?

Q: I’ve heard some people say you shouldn’t eat beans or grains because of lectins. Are lectins actually bad for you? A: Foods that contain lectins are not necessarily all bad for your health. There is some evidence, however, that suggests limiting your intake may be beneficial—especially if you’ve got a lot of GI issues. RELATED: How to Stop Burping, Bloating, Heartburn, and Farting Here’s what you need to know. What Are Lectins? Lectins are proteins that bind to carbohydrate molecules. They’re found in a variety of foods but are at their highest concentrations in raw beans and grains (especially the healthier, unrefined ones like whole and ancient grains). There are many different kinds, some of which are actually beneficial, that the body uses to carry out basic functions. However, certain lectins are considered toxic or “antinutritional”(sounds scary, I know, but don’t panic!) mainly because of how they act in the gut. Basically, your body can’t digest them, so they get into the GI tract and start causing trouble. They can mess with the regeneration of cells that protect the gut lining, which means bad stuff can slip through into the bloodstream. That can trigger an immune response, leading to inflammation, the process at the root of so many diseases. RELATED: The Gut-Brain Connection and How It Impacts Your Health Consuming way too many lectins can lead to digestive issues like cramping and bloating and may also prevent effective absorption of important nutrients like protein. Should I Avoid Lectins? Followers of the Paleo Diet say you should cut foods that contain lectins from your diet altogether. It is true that most people overdo it when it comes to the amount of grains in their diet, but especially if you’re a vegetarian or vegan, you’ll likely need the healthy protein and fiber (not to mention vitamins and minerals) beans and whole grains provide. RELATED: The Essential Guide to Plant-Based Protein The most important point, no matter your diet: You can significantly reduce the amount of lectins in beans and grains via a few processes: soaking, fermenting, sprouting, and cooking. (Yes, simply cooking!) So assuming you’re not eating raw quinoa or lentils (ew), you’re probably already ahead of the game. I recommend also choosing sprouted breads like Ezekiel, or fermented like sourdough. Work more sprouted beans and grains into your diet, and soak your beans overnight before eating. If you find that your stomach is still upset every time you eat foods high in lectins, try swapping that extra serving of bread with, say, some roasted artichokes.