Volumetrics: Feel Full on Fewer Calories

Volumetrics: Feel Full on Fewer Calories

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by Barbara, PhD Rolls PhD, Robert A. Barnett

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From Dr. Barbara Rolls, one of America's leading authorities on weight management, comes a much-anticipated lifestyle guide and cookbook that empowers and encourages her readers to quit "dieting" for good, to feel full on fewer calories, and to lose weight and keep it off while eating satisfying portions of delicious, nutritious foods.

The Volumetrics


From Dr. Barbara Rolls, one of America's leading authorities on weight management, comes a much-anticipated lifestyle guide and cookbook that empowers and encourages her readers to quit "dieting" for good, to feel full on fewer calories, and to lose weight and keep it off while eating satisfying portions of delicious, nutritious foods.

The Volumetrics Eating Plan doesn't eliminate food groups or overload you with rules. It's a commonsense approach to eating based on Dr. Rolls's hugely popular Volumetrics Weight-Control Plan and her respected research on satiety that shows you how to choose foods that control hunger while losing weight. Along with menu planners, charts, and sidebars on healthy food choices, the 125 recipes put her revolutionary research into real and tangible instructions for every meal. The full-color photographs make these delicious recipes irresistible.

With this important new guide to healthy eating and living, everyone can enjoy tasty and satisfying meals that will help them maintain their weight or lose those extra pounds while learning the pleasures of cooking the Volumetrics way.

Volumetrics, Dr. Rolls's rigorously tested and proven system for weight management, incorporates sound research findings from around the world into a nutritious plan and shows you how to personalize it to suit your preferences and goals. It's all about choices, and The Volumetrics Eating Plan helps you choose the right foods for every meal and every lifestyle, without giving up flavor or diversity in your diet. No more "forbidden foods" or monotonous meals -- The Volumetrics Eating Plan will revolutionize the way you think about managing your weight and will guide you to a lifetime of healthy food choices.

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Part 1:

What Is Volumetrics?


Welcome to Volumetrics, the first book to use breakthrough new research on the science of satiety to help you control your eating habits. What is satiety? It's the feeling of fullness at the end of a meal, the feeling that you are no longer hungry. The more satiety you feel after a meal, the less you'll eat at the next one.

Satiety is the missing ingredient in weight management. Cut calories by simply eating less, and you'll feel hungry and deprived. You may be able to stick to such a diet for the short term, but to become successful at lifelong weight management, you'll need an eating pattern that lets you feel full with fewer calories.

The primary way to do this is to get smart about your food choices. For any given level of calories, some foods will have a small effect on satiety, others a large one. The right food choices will help you control hunger and eat fewer calories, so you can lose weight, keep it off, and stay healthy.There's no secret to weight management: Consume fewer calories and burn more in physical activity. You can't lose weight without controlling calories. But you can control calories without feeling hungry. Feeling full and satisfied while eating foods you like is a critical component of our approach to weight management.

The basic strategy of Volumetrics is to eat a satisfying volume of food while controlling calories and meeting nutrient requirements.

The Foods You Choose

Which foods should you choose?

Surprisingly, foods with a high water content have a big impact on satiety. But youcan't simply drink lots of water, which quenches thirst without sating hunger. You'll need to eat more foods that are naturally rich in water, such as fruits, vegetables, low-fat milk, and cooked grains, as well as lean meats, poultry, fish, and beans. It also means eating more water-rich dishes: soups, stews, casseroles, pasta with vegetables, and fruit-based desserts. On the other hand, you'll have to be very careful about foods that are very low in water: high-fat foods like potato chips, but also low-fat and fat-free foods that contain very little moisture, like pretzels, crackers, and fat-free cookies.

Why is water so helpful in controlling calories? It dilutes the calories in a given amount of food. When you add water-rich blueberries to your breakfast cereal, or water-rich eggplant to your lasagna, you add food volume but few calories. You can eat more for the same calories. This property of foods'the calories in a given portion'is the core concept of this book. We call it by its scientific term, energy density.

Water is only one of many food elements that affect satiety and energy density. In addition to water, fiber can be added to foods to lower the calories in a portion. It provides bulk without a lot of calories. So by strategically increasing the water and fiber content of meals'with the addition of fruits, vegetables, and whole grains you can dramatically cut the calories per portion'you lower the energy density. On the other hand, the component of foods that increases the energy density the most is fat. Fat has more than twice as many calories per portion as either carbohydrate or protein. So if you cut fat, you can lower the energy density of a meal. You can combine these strategies: Increase the water and fiber content of foods while lowering the fat content to get satisfying portions with few calories.

This book is based on recent research showing how foods affect hunger and satiety, which in turn has led to new ways to manage weight. Each of the major elements that makes up food'fat, carbohydrates, protein, water'has an effect on satiety. So do other dietary components: sugar, fiber, alcohol, and sugar and fat substitutes. In the next part of the book, we explore these influences in detail so you can learn the basic principles of choosing a lower-calorie, more satisfying diet.

Satisfying Portions

If you've suffered through dietary deprivation to lose weight, you may find it hard to believe that you can eat more food, feel full, and still reduce your total caloric intake. To make our program work, some people, if they choose lots of foods that have only few calories in a portion, may actually have to retrain themselves to eat larger portions than they do now.We won't ask you to greatly restrict your food choices. You won't have to cut out all the fat from your diet, live on rabbit food, subsist on foods on a "free" list, or avoid any food. Volumetrics allows a wide choice of foods. You'll be able to eat bread, pasta, rice, beef, chicken, fish and seafood, dairy products, vegetables, and fruits.

To do so while cutting calories, we'll show you how to make changes such as adding vegetables to a risotto, or choosing fruit over fat-free cookies for dessert. You'll also gain greater understanding of the kinds of foods that are deceptively easy to overeat, whether it's cheese, chocolate, raisins, or pretzels. We won't ask you to ban them. That's not our style, because it's not a style that works. Instead, we will give you specific strategies so you can enjoy them without taking in too many calories. Volumetrics is not really a diet at all, but a new way to choose satisfying, lower-calorie foods.While we emphasize lowering the energy density of your dietary pattern because that's the best way to eat a satisfying amount of food, we don't want you to get the impression that energy-dense foods are "bad" or "forbidden." Who wants to go through life without chocolate? Favorite foods, even if they are high in energy density, have a place in your dietary pattern. But you will have to plan for them.

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, holds the endowed Guthrie Chair of Nutrition at Penn State, has been president of the North American Association for the Study of Obesity and the Society for the Study of Ingestive Behavior, and has served on the advisory council of the National Institutes of Health's Institute of Diabetes and Digestion and Kidney Diseases. She is the author of three professional books on food and nutrition and more than 170 academic articles.

Coauthor Robert A. Barnett is an award-winning journalist who specializes in food and nutrition. He is the author of Tonics (HarperPerennial, 1997), coauthor of The Guilt-Free Comfort Food Cookbook (Thomas Nelson, 1996), and editor of The American Health Food Book (Dutton, 1991).

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Volumetrics 4.6 out of 5 based on 0 ratings. 8 reviews.
Guest More than 1 year ago
This is a great book. Its really basic and doesn't have any wierd rules to follow.
Guest More than 1 year ago
I ordered this book after reading in the May 2000 issue of the Nutrition Action Health Letter (issued by the Center for Science in the Public Interest, or the 'Food Police') that Volumetrics is 1 of only 6 'acceptable' diet books on the market. Of the 6, Volumetrics is the only book that the CSPI called 'healthy' and had zero complaints about.
Guest More than 1 year ago
For a straight-forward, candid and honest approach to losing weight and maintaining a life-long plan for tasty, healthful eating and manageable exercise, try Volumetrics. The book has no gimmicks or short-term fad approaches. It's layout is logical and easy to follow. Dr. Rolls' advice works for dining out and cooking in. The recipes are delicious, simple to prepare and use easy to find ingrediants. Low calorie/high-volume portions really work and are very satisfying making the program easy to maintain and enjoyable.
Guest More than 1 year ago
An excellent book with novel ideas and information based on scientific studies but written in a very readable manner. Can really change the way you think about food and help you loose weight and maintain a healthier lifestyle.
Guest More than 1 year ago
Finally, a weight-management book that is the science-based alternative to all the diet-hype books promoting high-protein and high-fat diets as a means to lose weight. The basic premise of Volumetrics is that research has shown that people tend to eat the same weight of food everyday, regardless of the number of calories it contains. The idea is to lower the number of calories in the food, but not the weight. The book is very easy to read, and offers recipes. It also doesn't claim to be a magic bullet. The authors note the other keys to weight loss--exercising, managing stress, etc. Volumetrics offers easy to follow examples and the recipes don't require special ingredients. It's all 'normal' food. This is a refreshingly honest approach to losing weight and learning better eating habits. A very motivating weight-management book--and long overdue.
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