The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off [NOOK Book]

Overview

Lose weight and keep it off while managing your hunger: That's the simple and effective promise of Volumetrics, the #1 New York Times bestselling diet and lifestyle plan that for more than a decade has shown readers how to feel full on fewer calories. In The Ultimate Volumetrics Diet, Dr. Barbara Rolls expands on her time-tested message with new findings, recipes, and user-friendly tools. Dr. Rolls's twelve-week program supports readers step-by-step as they develop new habits to help them lose weight and keep it ...

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The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off

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Overview

Lose weight and keep it off while managing your hunger: That's the simple and effective promise of Volumetrics, the #1 New York Times bestselling diet and lifestyle plan that for more than a decade has shown readers how to feel full on fewer calories. In The Ultimate Volumetrics Diet, Dr. Barbara Rolls expands on her time-tested message with new findings, recipes, and user-friendly tools. Dr. Rolls's twelve-week program supports readers step-by-step as they develop new habits to help them lose weight and keep it off—and her 105 delicious recipes, divided into thirty-five food categories, provide a foundation for personalizing and preparing everything from breakfast favorites to main courses to desserts.

The Ultimate Volumetrics Diet also features:

  • Budget- and time-saving tips for losing weight
  • Myth busters shattering common beliefs about diets and dieting
  • Food shopping strategies and options for saving time or saving money
  • Game plans for eating out, including menu buzz words, key questions, calorie labeling, and more
  • New tips for feeding the family and camouflaging veggies in favorite dishes
  • Concise charts with nutritional information for personalizing meals
  • Before-and-after photos comparing standard and Volumetrics recipes, with tips on how they were adapted to provide more food for the calories

Change the way you think about managing your weight and enjoy a lifetime of healthy food choices with The Ultimate Volumetrics Diet.

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  • May11_2/ultimatevolumetrics_BB_f9c147676d5a89d29a5b46fe2e3e8049258c2e3c
    May11_2/ultimatevolumetrics_BB_f9c147676d5a89d29a5b46fe2e3e8049258c2e3c  

Editorial Reviews

From Barnes & Noble

Dieters seek simplicity; too many complications lead to sliding. Those who follow the science-based strategies of Dr. Barbara Rolls' Volumetrics diet books praise them because they are easy-to-follow and easy-to-maintain. In her latest and most detailed effort, she unfolds a twelve-week calorie-control plan enhanced with more than 100 recipes. The Ultimate Volumetrics Diet contains concise nutritional charts, useful food shopping tips, game plans for eating out, and much more. An award-winning diet plan.

Edward Ash-Milby

Washington Post
"A refreshing entry into the crowded weight-loss market. It’s honest and honestly motivating."
USA Today
"Backed by the best research."
Newsweek
"Volumetrics could be the most popular and effective diet you have never heard of."
New York Post
"The [consumer products rating guide] gave its highest honors to the ‘Volumetrics Eating Plan’ diet."
Tufts University
"We love it—no gimmicky false promises. Rather, it’s a diet book that treats its readers respectfully."
- Winner - Shape Magazine
"With its emphasis on . . . high-volume, low-calorie foods, the Volumetrics Diet promises you’ll lose weight without starving. . . . Experts love its emphasis on whole foods and veggies and dieters love it for the wide range of fiber-packed recipes that keep you full for hours."
US News & World Report
2012 Best Weight Loss Diet, Best Diet for Healthy Eating, and Easiest Diet to Follow
Woman's World
As seen on the cover of Woman’s World!
The Daily Beast
Most Effective Diet of 2012
American Journal of Clinical Nutrition
"With all the crazy diet books flood[ing] the market…it is nice to read and recommend this highly readable, sensible, research–based approach to achieving and maintaining a healthy lifestyle. The book is very attractive, with beautiful color photographs; is easy to read; and has a wealth of practical information."
Library Journal
The Volumetrics diet cuts down on calories but not on portions, so desperate dieters still feel full. It must work; three previous titles have all been New York Times best sellers, and the diet itself has been ranked among the top programs around by venues as various as Consumer Reports and the Daily Beast. With a 100,000-copy first printing.
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Product Details

  • ISBN-13: 9780062060662
  • Publisher: HarperCollins Publishers
  • Publication date: 4/10/2012
  • Sold by: HARPERCOLLINS
  • Format: eBook
  • Pages: 416
  • Sales rank: 69,098
  • File size: 43 MB
  • Note: This product may take a few minutes to download.

Meet the Author

Barbara Rolls, Ph.D., is professor of nutritional sciences and the Helen A. Guthrie Chair of Nutritional Sciences at Pennsylvania State University, where she heads the Laboratory for the Study of Human Ingestive Behavior. A veteran nutrition researcher and past president of both the Society for the Study of Ingestive Behavior and the Obesity Society, Dr. Rolls has been honored throughout her career with numerous awards, including Fellow of the American Association for the Advancement of Science and honorary membership in the American Dietetic Association. In 2010 she received the Obesity Society's highest honor, the George A. Bray Founders Award, and was elected to the American Society for Nutrition's Fellows Class of 2011. She is the author of more than 250 research articles and six books, including The Volumetrics Weight Control Plan and The Volumetrics Eating Plan. She lives in State College, Pennsylvania.

Mindy Hermann, R.D., is a writer who specializes in collaborative projects on cooking, food, and nutrition with researchers, health professionals, and chefs. The Ultimate Volumetrics Diet is her tenth book. She lives in Mount Kisco, New York.

Barbara Rolls, Ph.D., is professor of nutritional sciences and the Helen A. Guthrie Chair of Nutritional Sciences at Pennsylvania State University, where she heads the Laboratory for the Study of Human Ingestive Behavior. A veteran nutrition researcher and past president of both the Society for the Study of Ingestive Behavior and the Obesity Society, Dr. Rolls has been honored throughout her career with numerous awards, including Fellow of the American Association for the Advancement of Science and honorary membership in the American Dietetic Association. In 2010 she received the Obesity Society's highest honor, the George A. Bray Founders Award, and was elected to the American Society for Nutrition's Fellows Class of 2011. She is the author of more than 250 research articles and six books, including The Volumetrics Weight Control Plan and The Volumetrics Eating Plan. She lives in State College, Pennsylvania.

Mindy Hermann, R.D., is a writer who specializes in collaborative projects on cooking, food, and nutrition with researchers, health professionals, and chefs. The Ultimate Volumetrics Diet is her tenth book. She lives in Mount Kisco, New York.

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Table of Contents

Acknowledgments xi

Introduction xiii

The Ultimate Volumetrics Diet

Week 0 Getting Started 3

Week 1 Calorie Density Basics 16

Week 2 More on Calorie Density 25

Week 3 Portion Size: When Bigger Is Better 34

Week 4 Putting Together Satisfying Meals 44

Week 5 Building Your Meal Around Vegetables and Fruits 58

Week 6 Make Meals More Satisfying with Protein and Fiber 71

Week 7 Managing Fat and Sugar: Strategies for Enhancing Flavor 85

Week 8 To Snack or Not to Snack, That Is the Question 97

Week 9 Rethinking What You Drink 106

Week 10 Eating Away from Home 114

Week 11 Your Personal Environment 126

Week 12 Maintaining Your Volumetrics Lifestyle 139

Your Personal Ultimate Volumetrics Diet Plan 153

Ultimate Volumetrics Recipes

Your Volumetrics Recipes 167

Breakfast-Pancakes and French Toast

Cherry-Vanilla French Toast 175

Cornmeal Pancakes with Cinnamon Apples 177

Light as a Feather Pancakes with Berry Sauce 179

Breakfast-Eggs

Fajita Breakfast Burrito 180

Greek Frittata 183

Vegetable Denver Omelet 184

Breakfast-Parfaits

Berry Parfait 186

Peach Melba Parfait 189

Greek Apple Parfait 190

Breakfast-Muffins and Breads

Apple Oatmeal Muffins 191

Pumpkin Cranberry Bread 193

Blueberry Lemon Breakfast Loaf 195

Soups and Salads-First Course Soups

The Volumetrics Soup 196

Chilled Cucumber and Summer Vegetable Soup 198

Red Lentil Soup 200

Soups and Salads-Main Course Soups

Caribbean Bean and Squash Soup 201

Vegetable Barley Soup 203

Chicken Tortilla Soup 205

Soups and Salads-First Course Green Salads

Classic Spinach Salad 206

Mixed Greens with,-Strawberries, Pears, and Walnuts 209

Baby Arugula Salad 210

Soups and Salads-Vegetable Salads

Asian Sesame Slaw 211

Spicy Lentil Salad 213

Asparagus with Tarragon-Mustard Vinaigrette 215

Soups and Salads-Main Course Salads

Rainbow Chef's Salad 216

Chili-Rubbed Steak on a Deconstructed Guacamole Salad 219

Salade Niçoise 220

Main Course-Salad Sandwiches

Tuna-Apple Salad Sandwich 221

Egg and Veggie Salad Sandwich 223

Chicken Salad Sandwich 225

Main Course-Sandwiches

Chicken Caesar Panini 226

Hummus and Veggies: My Go-to Sandwich 229

Zesty Roast Beef and Veggie Pocket 230

Main Course-Pizzas

Very Veggie Pizza 231

Hawaiian Pizza 233

Pesto Pizza with Chicken and Vegetables 235

Main Course-Pastas

Volumetrics Spaghetti Bolognese 236

Diane's Basil Shrimp and Pasta 239

Creamy Pork Tenderloin with Mushrooms over Egg Noodles 241

Main Course-Meatless Pastas

Pasta Tricolore 242

Pasta with Exploding Tomatoes and Arugula 245

Melissa's Leek Lasagna 246

Main Course-Stir-Fry Entrées

Chicken-Broccoli Stir-Fry with Water Chestnuts and Carrots 248

Pork Stir-Fry with Asian Cabbage and Red Pepper 251

Spicy Tofu with Peppers and Snow Peas 253

Main Course-Stews

French Beef Stew 254

Couscous with Middle Eastern Vegetable Stew 257

Irish Lamb Stew 258

Main Course-Comfort Foods

Volumetrics Gumbo 259

Enchilada Casserole 261

Baked Potato with Black Bean and Pepper Salsa 263

Main Course-Poultry Entrées

Volumetrics Chicken Cacciatore 264

Turkey Piccata with Broccoli 267

Jennifer's Orange Chicken 268

Main Course-Protein Packet Entrées

Steak and Onions in a Packet 269

Chicken and Seasonal Tomatoes in a Packet 271

Asian Salmon in a Packet 273

Main Course-Seafood Entrees

Crab-Asparagus Quiche 274

Anne's Sea Scallops with Radishes and Spring Onions 277

Greek Tilapia Fillets with Olives and Oregano 278

Main Course-Grilled Dishes

Korean-Style Steak Fajitas 279

Chicken and Zucchini Skewers with Peanut Dipping Sauce 281

Persian-Style Grilled Vegetables 283

Main Course-Chilis

Volumetrics Chili con Carne 284

Juliet's Vegetarian Chili 287

White Turkey Chili 288

Side Dish-Grain Salads

Quinoa Tabbouleh Salad 289

Kim's Black Bean and Barley Salad 291

Wheatberry Salad 293

Side Dish-Vegetables

Asian Green Beans 294

South-of-France Ratatouille 297

Grilled Portobello Mushroom Caps 298

Sweet Potato Casserole 299

Balsamic-Glazed Carrots 301

Roasted Diced Fall Vegetables 303

Side Dish-Mixed Vegetable Salads

Lemony New Potato Salad 304

Creamy Broccoli-Feta Salad 307

Succotash Salad 308

Side Dish-Rice

Squash Risotto 309

Cauliflower Rice 311

Volumetrics Vegetable Fried Rice 313

Party Dishes

Jennifer's Buffalo Party Dip 314

Crudités with Cilantro-Lime Ranch Dip 317

Chicken Breast Strips with Smoky Orange Dipping Sauce 318

Potluck Dishes

Melissa's Peanut-Udon Salad 319

Volumetrics Macaroni and Cheese 321

Asian Chicken Salad 323

Snacks-Dips

Volumetrics Spinach-Artichoke Dip 324

Apple-Goat Cheese Dip with Endive Leaves 327

Kim's Cantina Night Bean Dip 328

Snacks-Finger Foods

Roasted Eggplant and Fennel Caponata 329

Zesty Vegetable Pinwheels 331

Tomato and Mozzarella Mini Sticks 333

Snacks-Festive Fare

Spinach-Cheese Balls 334

Curried Chicken Lettuce Cups 337

Marinated Mushrooms 338

Desserts-Cakes

Chocolate Chip-Zucchini Squares 339

Banana Cake 341

Alex's Three-Layer Carrot Cake 343

Desserts-Fruit Desserts

Ginger Apple Crumble 345

Peach Bread Pudding 347

Pear Cranberry Strudel 349

Desserts-Fruit Salads

Red, Black, and Blue Berry Medley 350

Holiday Balsamic Grape Salad 353

Retro Melon Ball Trio 354

Appendix

Modular Food Lists 357

Suggested Food Group Servings 372

Kitchen Conversion Charts 374

Selected References 375

Index 385

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Customer Reviews

Average Rating 4.5
( 11 )
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Sort by: Showing all of 11 Customer Reviews
  • Anonymous

    Posted May 3, 2012

    The book is very good but do not buy as an e-book. Get the paper

    The book is very good but do not buy as an e-book. Get the paper version. The graphs are very difficult to read. some of them are unreadable because you can not make them bigger.

    5 out of 6 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted June 1, 2012

    I Also Recommend:

    Must-Read for Dieters, Very Practical

    This should be required reading for anyone who is looking to lose weight or maintain their current weight. Most people agree you need to eat fewer calories than you expend to lose weight. And most diets either have you cut down the volume of food (leading to hunger) or cut out an entire macronutrient group like carbs or fats (leading to nutrient deficiencies). The long-term result of either approach is breaking the diet, a rebound weight gain, and a heavy psychological toll from defeat. Volumetrics differs from this approach in that you are instructed to replace dense foods high in calories with lower calorie foods that have a lot more volume. By making these substitutions, we can lower calorie intake while staving off hunger, as well as improving our nutrient intake with fruits and vegetables. What makes this book worth the purchase (rather than just going off a synopsis of the diet) is the number of practical tips and applications. There are plenty of ideas to lower the calorie content of dishes while INCREASING the volume of food you can eat. I have also found the ideas in this book could be combined with other diet approaches. I like Paul Jaminet's Perfect Health Diet to explain what (and what not) to eat, and further explain macronutrients. To lose weight, you would drop the fat intake recommended by that book, then focus more on fruits, vegetables, and leaner proteins instead of starches and fatty proteins. You could also combine Volumetrics with the Zone Diet, using blocks of fruits and vegetables in place of starches. I have a couple criticisms of the book. First, the charts and tables of foods do not translate well to the electronic version. It would be helpful if the author linked to a chart on her website that could be printed off. Second, while the diet mechanism is well thought out, it is light on actual recommended calorie and macronutrient levels. This can be confusing for some dieters, who may end up getting too little protein or fat. I would recommend this book to EVERYONE looking to lose weight or maintain. I feel it's a huge step forward in acknowledging the practical methods of weight loss.

    4 out of 4 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted April 11, 2012

    This book looks great. It is based on Dr Barbara Rolls' researc

    This book looks great. It is based on Dr Barbara Rolls' research and contains information on portion size, snacking, eating out, exercise and how to diet while actually eating satisfying food that fills you up. I have made some of the recipes already and they taste delicious and really do fill you up. The rest of the family loved them too - they did not taste like diet food. It has great photos and easy to follow instructions.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted April 10, 2012

    I am so excited about this new book by Barbara Rolls. I got dow

    I am so excited about this new book by Barbara Rolls. I got down to my ideal weight after her last book and have managed to keep the weight off! You must try this! The new recipes and photographs look so good.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted April 10, 2012

    The best yet!

    The best yet!

    1 out of 1 people found this review helpful.

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    Posted April 15, 2012

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    Posted May 11, 2012

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    Posted December 19, 2012

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    Posted February 3, 2014

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