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 strawberries.

"I think if people try to eat less, they are going to feel hungry and deprived," Rolls explained.

Volumetrics Guidelines

Here are some tips to help you get started (courtesy NorthwesterNutrition):

Foods Allowed:

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, meats, dairy.

Foods Restricted:

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.

Sample Menu:

Breakfast:
Oatmeal:
   1-1/3 cup oatmeal made with water
   1/2 medium apple
   1 teaspoon cinnamon
   2 teaspoons brown sugar
1 cup 1% milk
1/2 grapefruit
Coffee

Lunch:
Grilled Chicken Salad:
   3ounces grilled chicken breast
   3 cups chopped Romaine lettuce
   4 slices red bell pepper
   2 tablespoons crumbled blue cheese
   1 tablespoon chopped walnuts
   2 tablespoons light dressing

1 whole wheat pita bread
1 cup sliced strawberries

Snack:
1 cup Cheerios
1/2 cup skim milk
2/3 cup fresh blueberries

Dinner:
Steak Fajita:
   3 ounces trimmed sirloin steak grilled
   1/2 cup grilled green pepper
   1/2 cup grilled onion
   1 tablespoon reduced sodium soy sauce
   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


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