Four Days of Volumetrics

I had never heard of Volumetrics until I read a story on Consumer Reports that said Volumetrics ranked higher than Weight Watchers for long-term weight loss.  My husband and I have been following the Volumetrics plan faithfully for 4.5 weeks and I’ve lost a total of 12 pounds.  It is honestly easy and tasty and the only hunger we’ve experienced is the normal hunger you’d feel before mealtime, no deprivation at all.  Many nights I find I’ve fallen short of the 1200 calories I’m supposed to be eating.  If you do it right, it’s almost too much food to eat.

Since Volumetrics isn’t that well-known,  I thought I’d share a typical few days from my food log. Where I haven’t listed the ingredients to a meal, I’ve linked the recipe. For the chicken salad, I followed the recipe but I used only one chicken breast so it’s really more like fruit salad with chicken. When you see an exact measurement for something like “1/4 oz Jack cheese,” it means I weighed out the portion on the food scale. It’s so easy to eyeball yourself into portions that are too big so with high-density foods like butter, cheese, and meat, I always measure carefully.  You’ll notice that I’ve eaten a *lot* of berry mix this week, a consequence of over-buying berries for a kid who isn’t here to eat them.  As to whether a person can get tired of eating blackberries, my answer is “hell yes.”

06/06/09 calories 06/07/09 calories
1 egg omelet 80 flax plus granola (55g) 260
¼ oz jack cheese 28 2/3 cup skim milk 60
1 piece whole wheat toast 110 1 banana 110
1 tsp pastured butter 34 1 low-carb tortilla 80
1 cup skim milk 90 ¼ oz jack cheese 28
¾ cup berry mix 53 ¼ cup salsa 10
½ tsp sugar 8 ½ cup chopped lettuce 10
1 low-carb tortilla 80 ¼ cup steamed sweet potato 75
1 oz sliced turkey 35 ¼ cup black beans 50
red and yellow pepper strips 5 2 tbsp grilled onions 5
1 tbsp kalamata olives 15 1 whole wheat pita bread 170
sprouts 5 3 lamb meatballs 100
chopped spinach 10 2 tbsp minted yogurt cheese 15
1 tbsp vinegar dressing 45 ½ cup chopped lettuce 10
1 banana 110 2 tbsp diced tomatoes 5
4 lamb meatballs 150 ½ cup sautéed yellow squash 25
½ cup brown rice 108 1 blueberry muffin 160
2 tbsp minted yogurt cheese 15
1 cup sautéed yellow squash 50
¾ cup berry mix 53
TOTAL 1084 TOTAL 1173
06/08/09 calories 06/09/08 calories
flax plus granola (55g) 260 flax plus granola (55g) 260
2/3 cup skim milk 60 2/3 cup skim milk 60
1 cup berry mix 70 1 cup berry mix 70
½ cup chicken salad 150 1 cup chicken salad 300
1 low-carb tortilla 80 1 cup chopped greens 10
½ cup chopped greens 5 1 cup berry mix 70
1 blueberry muffin 160 1 Chicken Fajita Wrap 375
2 cups salad greens 20 1 cup berry mix 70
¼ cup roasted chicken 85
1 roma tomato 20
¼ oz jack cheese 28
2 tbsp spicy ranch dressing 42
¾ cup berry mix 53
TOTAL 1033 TOTAL 1215
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