The nutritional system of Barbara Rolls, the famous American nutritionist and author of The Volumetrics Eating Plan, gained popularity ten years ago, and today it is experiencing its rebirth. Among the followers of the Rolls system, Gwyneth Paltrow herself, one of the famous healthy lifestyle influencers, was noticed.
What is the essence of this system? Rolls opposes all kinds of refusal to eat during a diet and suggests replacing dangerous foods for the figure with safe ones. The latter can be used in unlimited quantities, referring to the list compiled by the author. The nutritionist focuses on the fact that the feeling of fullness does not come from the number of calories received, but from the volume of food. For example, to satisfy hunger, half a sneaker will not be enough, but a kilogram of tomatoes is enough. In this case, the number of calories in these two "dishes" will be the same. The author also gives traditional advice, for example, to refrain from fatty foods and add vegetables and fruits to the diet.
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Barbara divides products into four categories:
1. Vegetables and fruits that do not contain starch, and liquid soups. They can be consumed in unlimited quantities. The point is that if a product contains a large amount of water and is heavy, then it is low in calories.
2. Whole grains, lean meats and fish, and dairy products with a moderate percentage of fat, but not fat-free. They can be consumed freely. You can also add starchy vegetables and fruits here.
3. Bread, fatty meats and cheese. They can be consumed in small portions.
4. Nuts, sweets, and fried and fatty foods. These products are dangerous for the figure, they should be discarded.
In the latter category, even a small amount of product will contain a huge amount of calories. The nutritionist suggests replacing products from group 3 or 4 as often as possible with products from group 1 or 2. At the same time, it is strictly forbidden to exclude products from the last two groups.
In addition, Barbara recommends subjecting foods to minimal heat treatment, thereby preserving their bulk. If the feeling of fullness does not come, you can eat another small portion. In the process of losing weight, a nutritionist advises paying attention to a sufficient intake of calcium into the body by adding curd products or dietary supplements to the diet.>