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

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

by Barbara Rolls, Mindy Hermann

Hardcover

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Overview

Based on Volumetrics, named the Most Effective Diet of 2011 by The Daily Beast, The Ultimate Volumetrics Diet by Dr. Barbara Rolls with Mindy Hermann offers smart, simple, science-based strategies for losing weight and keeping it off.  In this beautiful full-color combination diet plan and cookbook, the author of the #1 New York Times bestseller Volumetrics provides new findings, user-friendly tools, and dozens of fabulous and filling recipes to help you lose weight without feeling hungry or unsatisfied.

Product Details

ISBN-13: 9780062060648
Publisher: HarperCollins Publishers
Publication date: 04/10/2012
Pages: 416
Product dimensions: 7.54(w) x 9.30(h) x 1.15(d)

About 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.

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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The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off 5 out of 5 based on 0 ratings. 4 reviews.
Emily0 More than 1 year ago
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.
Anonymous More than 1 year ago
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.
Anonymous More than 1 year ago
The best yet!
Anonymous More than 1 year ago