Full and Fit Without Getting Fat
March 31, 2005
Hollywood's hottest stars all have their secret
remedies to staying in shape. Supermodel Tyra
Banks revealed, "Raw, unsalted pecans --
it just keeps me from munching on potato chips."
And Ellen DeGeneres takes another approach to
keeping her dancing figure, telling us, "I
like cheeseburgers, and I like pasta and pizza."
Well, it sounds like they're right on track, because,
finally, the ideal weight loss solution has arrived:
eat more food -- lose more weight.
Sounds impossible, right? Well, it's all part
of the Volumetrics Eating Plan, created by Dr.
Barbara Rolls, a nutrition professor at Penn State.
Rolls wrote the book on the Volumetrics Eating
plan, and we caught up with her at Bello Sguardo
restaurant in New York.
"On Volumetrics you can eat anything,"
Rolls explained. "If you choose water-rich
foods like fruits and vegetables, whole grains
and lean meats, you're going to be getting a nice
volume of food."
Foods that have a high water or fiber content
add volume to your meals, so you'll feel full
faster and on fewer calories. "If you choose
the same calorie level of grapes versus raisins,
you're going to eat eight times as many grapes
as raisins by weight," Rolls explained.
Now chew on this: say you have juice and a muffin
for breakfast. You would likely just have consumed
more than 600 calories. Instead, you could have
had half a grape fruit, a big bowl of raspberries,
some nuts, low-fat yogurt and a couple of waffles!
Now that's a breakfast -- and what's more, all
that food would have saved you more than 300 calories
and kept you satisfied longer!
If you're looking to munch, Rolls recommends veggies
with hummus dip instead of chips and dip. You'll
get to eat more -- for less gain.
And if a quick 100-calorie snack is what you're
after, instead of feasting on 23 small chocolate
candies, try a full two-and-a-half cups of fresh
"I think if people try to eat less, they
are going to feel hungry and deprived," Rolls
Here are some tips to help you get started (courtesy
Focus on fiber-rich foods with a high moisture
content. Fruits (mostly fresh), vegetables (mostly
those with high water content; e.g. tomatoes,
broccoli, greens) whole grain pasta, rice, breads
and cereals; soups, salads; low-fat poultry, seafood,
Limit fatty foods like deep-fat fried items, sweets
and fats added at the table. Limited dry foods
(crackers, popcorn, pretzels, etc.) due to high
caloric value and low satiety index.
1-1/3 cup oatmeal made with
1/2 medium apple
1 teaspoon cinnamon
2 teaspoons brown sugar
1 cup 1% milk
Grilled Chicken Salad:
3ounces grilled chicken breast
3 cups chopped Romaine lettuce
4 slices red bell pepper
2 tablespoons crumbled blue
1 tablespoon chopped walnuts
2 tablespoons light dressing
1 whole wheat pita bread
1 cup sliced strawberries
1 cup Cheerios
1/2 cup skim milk
2/3 cup fresh blueberries
3 ounces trimmed sirloin steak
1/2 cup grilled green pepper
1/2 cup grilled onion
1 tablespoon reduced sodium
2 tablespoons salsa
1/2 cup shredded Romaine lettuce
1/2 cup diced fresh tomato
2 tablespoons nonfat sour cream
1-10 inch flour tortilla
1/2 cup corn
1 cup diced cantaloupe