The revolutionary weight-control program that offers a sensible, easy, safe, and scientifically proven method for removing unwanted pounds and keeping them off -- without ever having to go hungry again!
Based on the concept of "energy density" -- the concentration of calories in each portion of food -- The Volumetrics Weight-Control Plan is your guide to a healthier, more rewarding, and manageable lifetime approach to eating. At last there is a program that enables you to lose as much weight as you need while eating delicious meals and snacks that will leave you feeling completely full and satisfied!
No more depravation -- lose weight while eating MORE!
Learn how to avoid energy-dense foods while filling up on fewer calories
Identify and dodge the hidden "calorie traps" in the seemingly innocuous foods that sneak into your diet
A sane, painless, and professionally recommended plan that fits easily into your lifestyle
Includes sixty simple-to-prepare recipes for mouth-watering breakfasts, lunches, dinners, and desserts
Say goodbye to dangerous fad diets, excess weight, and hunger with Volumetrics!
Do you overeat because you don't feel satisfied or full? Volumetrics is based on "the science of satiety"--what researchers have learned about the food choices that make people feel full. The authors teach you how to eat low-calorie-dense, high-volume foods so that you feel like you've eaten plenty, even though you've eaten fewer calories. You'll lose weight without feeling hungry or deprived.
Here's an example of how volume affects eating. Raisins are dried grapes. But 100 calories of raisins fill only one-quarter cup, while 100 calories of fresh, whole grapes fill one and two-thirds cups. You'll feel satisfied after one and two-thirds cups of grapes, but if you're eating raisins, you're likely to keep filling your mouth. The point is not to stop eating raisins (or chocolate, cheese, or other high-calorie, low-volume foods), but to realize that you're likely to take in many more calories before your body tells you you're full. If you're trying to manage your weight, eating more low-density foods (lower-calorie foods that have a lot of volume) will make you feel full while you drop pounds.
Barbara Rolls, a respected and well-published food-nutrition researcher at Pennsylvania State University, and food writer Robert Barnett explain energy density and how to use this concept to lose weight. They include the scientific evidence about how low-density (low-calorie, high-volume) foods make you feel satisfied, the best (and worst) foods for a satisfying, lower-calorie diet, a menu plan, an exercise plan, and environmental influences on eating. You also learn which foods are easiest to overeat. This is not a fad diet--it is logical and scientifically based, yet easy to understand and put into action. --Joan Price
A very useful book This book has been very helpful to me and one of the reasons that it is so useful is that it doesn't forbid you anything. It just tells you the foods which will help you lose weight and which foods won't. The calorie counting works very well for me. It is not hard to give up chips and candy most of the time when you realize how much of your total intake is in that handful of chips or that candy bar. Knowing that you can allow yourself to have anything sometimes makes it easier to put off having the fattening things and now I prefer the healthier foods most of the time....more info
The only way to lose weight, and get fit the sane way If you are thinking about trying the current "fad high protein diets" that restrict whole food groups like I did save your money. I paid hundreds of dollars on sugar/carb free foods that were not fit for a dog to eat. I have gained my sanity back and decided to try the only plan that ever worked...calorie reduction and exercise. Volumetrics is the plan that will change your life. All it takes is replacing the high-fat and high-sugar foods with wholesome fruits and vegetables. You dont need to give up ANY of your favorite foods! The book explains how to figure out the amount of calories to sustain your current weight. You then subtract 500 calories from that total to lose 1 pound a week, or 1000 to lose 2 pounds a week. It is very easy. The meal plans and recipes fit everyones lifestyle, and need no hard to find ingredients. I love this book, and you will too!...more info
Volume of Diet Information Volumetrics provides a new way of looking at dieting. The look of the food you eat, how big it is per amount of calories. Compare a handful of raisins to two cups of grapes. You choose.
The claim seems to be that if you see that you're eating a lot you'll be satisfied with fewer calories. By choosing foods that have water or air to make them bigger, you will be more satisfied. Fruits and vegetables carry lots of water. Rolls have more air in them than bagels so have fewer calories. Soups are filling and low in calories.
The one problem I have with this book is the term "energy dense", refering to foods that have concentrated amounts of calories per serving size, like Cheese or chocolate. Energy dense seems like it should be a good thing.
The Volumetrics Weight-Control Plan is basically a healthy low fat, low calorie diet, with a volume of practical diet information on things like exercise and portion control, with menus and recipes. I like the idea of choice. There are no bad foods. You lose weight based on the choices you make. This book is packed full of excellent diet information....more info
Finally, a practical and simple weight control plan I cannot recommend this book enough! It has become my "bible" of nutrition -- I carry it with me at work and home. I have read many diet and weight loss books, and this book is the most useful and practical book I have read so far. Its explanation of the nutritional value (or lack thereof) of various foods, the effects of hunger, and myths of overeating are reasonable and adequately supported by studies.
The authors set forth an easy to follow weight-control plan, including great-tasting, very simple recipes and calorie-counting. The book details a meal plan with many choices. For example, the breakfast portion of the book gives 12 different options that do not starve you or force you to eat liquid grass or other strange items. The book does not advocate extreme or ridiculous ideas, like all protein or no carb, nor does it claim that you will lose 50 pounds in a week. On the contrary, the authors advocate a balanced meal and attention to portion control as well as the need for fitness. More importantly, they specifically instruct you how to do so.
Other assets of the book include many charts that measure fat and calorie content of various foods, including restaurant foods and even the condiments. The beauty of the authors' plan is that you can eat a lot more and feel full by substituting fatty foods with vegetables or grains full of fiber and water. What I found startling is the revelation of how much more food you can eat that contains a lot less calories and fat (but more nutrition) than a single serving of a high-fat, high-calorie food.
I like that there are no tricks or gimmicks to this book; it is simply a reasonable, "no-duh" plan that helps you lose or maintain your weight by helping you understand what it is you are eating and how you can substitute healthier foods for the unhealthy ones. Since I started, I've felt healthier and started to lose inches! I look forward to the follow-up book(s). Good luck to you all!...more info
Finally, a practical and simple weight control plan I cannot recommend this book enough! It has become my "bible" of nutrition -- I carry it with me at work and home. I have read many diet and weight loss books, and this book is the most useful and practical book I have read so far. Its explanation of the nutritional value (or lack thereof) of various foods, the effects of hunger, and myths of overeating are reasonable and adequately supported by studies. The authors set forth an easy to follow weight-control plan, including great-tasting, very simple recipes and calorie-counting. The book presents an easy-to-follow meal plan with many choices. For example, the breakfast portion of the book gives 12 different options that do not starve you or force you to eat liquid grass or other strange items. The book does not advocate extreme or ridiculous ideas, like all protein or no carb, nor does it claim that you will lose 50 pounds in a week. On the contrary, the authors advocate a balanced meal and attention to portion control as well as the need for fitness. More importantly, they specifically instruct you how to do so. Other assets of the book include many charts that measure fat and calorie content of various foods, including restaurant foods and even the condiments. The beauty of the authors' plan is that you can eat a lot more and feel full by substituting fatty foods with vegetables or grains full of fiber and water. What I found startling is the revelation of how much more food you can eat that contains a lot less calories and fat (but more nutrition) than a single serving of a high-fat, high-calorie food. I like that there are no tricks or gimmicks to this book; it is simply a reasonable, "no-duh" plan that helps you lose or maintain your weight by helping you understand what it is you are eating and how you can substitute healthier foods for the unhealthy ones. Since I started, I've felt healthier and started to lose inches! I look forward to the follow-up book(s). Good luck to you all!...more info
Disappointed I was really excited to get the book, thinking it was going to be the start of something new...but it wasn't. There is still a lot of measuring and calorie counting. The recipes are flamboyant and filled with items that are expensive and if you live in a small town like I do, they can also be hard to find. On to the next diet phenom......more info
Basically Solid, But A Bit Too Much Emphasis on Fat & Not Enough on Carbs This review is of the 2000 copyright edition, I have not seen the updated book.
"Volumetrics" is a well-researched eating plan by a respected professor of nutrition. Dr. Rolls does an excellent job of illustrating the important of energy density as it relates to portion size. I particularly appreciated the visuals comparing the relative portion sizes of similar foods that have different energy densities.
The main complaint I have about the plan (as set forth in the 2000 edition) is the author's overemphasis on fat and underemphasis on carbohydrates. She pooh-poohs the Glycemic Index and the effect carbs (particularly refined ones) have on insulin levels in the body. Yes, fat has a higher energy density than carbs do, but that doesn't mean all fats are bad and all carbs are good. It just means that the individual has to watch portion sizes of good fats like nuts, avocadoes, & olive oil. And dieters should definitely practice moderation in their carb intake and avoid refined carbs. ...more info
The top of the diet book list: More Taste, More Filling, Less Calories There are thousands of diet books out there promoting approaches with varying combinations of common sense, science, experience, and novelty in their approach to weight control. They each have their advocates. I think Volumetrics is at the very top of the list of approaches for a number of reasons.
First is credibility. Barbara Rolls is not a personal trainer or a celebrity or "nutritionist" in the generic sense or someone who read a handful of studies and observed a handful of clients to derive her conclusions, she is a leading nutrition and health researcher. She knows the trends and patterns in the research, she knows which approaches have been reliable and which have not in the long run and with the widest base of people. Her foundation in the science of weight control is as solid as anyone writing about nutrition, and much better than 99.9% of the authors.
Second is flexibility. Volumetrics is not a concept based on sensory-specific boredom or food restriction, common and very popular approaches which generally are self-defeating. Volumetrics is instead based on understanding our own feelings of satisfaction with food so that we can feel satisfied while meeting our health goals rather than depriving ourselves. There are a number of effective tactics in Volumetrics for eating in a way that is satisfying and does not restrict food yet does restrict calories and therefore control weight. These tactics are not all or nothing, you can apply the ones you need to the degree that you need without following rigid rules and dietary restrictions. The tactics are organized in modular fashion. You can apply these principles when you go out to eat or order take-out or prepare your own favorites or you can make your own Volumetric meals from scratch, or any combination of these. Most of the time you are not avoiding foods at all, you are actually adding new ones in to help satisfy hunger so you don't need as much of the ones you crave in order to feel satisfied.
Third is variety. Unlike most programs, Volumetrics takes advantage of our natural inclination to eat a variety of foods in order to get the wide variety of nutrients that we need for optimal health. Most programs recognize that variety triggers us to eat more, so they discourage it and encourage boredom but we eventually get bored of nutritional boredom. Volumetrics instead encourages variety but provides a variety of choices that help rather than hurt weight control goals.
The central concepts are probably not going to be new to anyone who reads diet books. The presentation of their scientific basis and the reason why they work in terms of modern obesity research models is the strength of this book, and having this rationale is what allows the principles to be applied more flexibly. If you understand the *why* of the food choices, you can improvise flexibly in your own application of the program, and that's what Volumetrics gives you.
The key principle is satiety. Research indicates that in the long run we tend to eat until we are satisfied and we know we are satisfied in two ways. First, a complex collection of physiological signals from various parts of the body combine to produce the experience of satiety itself. Then we also learn what behaviors and foods lead to the experience of satiety for us. The Volumetrics approach centers around learning how to effectively produce the experience of satiety with what we eat and how to retrain our expectations for what we need to eat to be satisfied. That's it, the rest is details.
The main detail is the concept of energy density. Another important consistent research result is that people tend to eat the same amount by weight because of how we've learned to satisfy our hunger. The key result that makes the Volumetrics approach workable is that we can trigger the same signals that a particular weight of food produces with an equal volume of more satisfying, less energy-dense food. By deliberately creating the right sensory experience and fullness with foods that have less caloric energy, we learn to satisfy our hunger with less calories and so lose weight while eating more healthy and less calories.
The important point is that this is not about just eating salads and soups all the time, it is about strategically getting good nutrition by knowing the relative energy density of foods and eating more of the low energy density foods we really enjoy, and then more strictly portion control the higher energy density ones we have been craving and have been obstacles to our health goals. The emphasis on satiety in low-density foods controls the cravings for the high-density ones, making this possible.
This probably sounds a lot like common sense, and I think much of it is. However the details and their scientific rationale are what really make the program in this book stand out and make it workable and flexible. Volumetrics explains the specific problems with various other approaches like high protein/low carb and presents a broadly workable and scientifically based alternative that give you good lifelong nutritional habits rather than a tricky way to lose weight for a few weeks. I've been gradually incorporating these principles into my own life for several years and have been very happy with both their sustainability and their effectiveness. I think this program is going to be they key to weight control for a lot of people.
Given that the treatment of weight control in this book is so good, let's look at the few limitations.
First, since it is written from the perspective of health, there is really no treatment of performance or athletic nutrition, so athletes interested in weight control may be able to use these principles but they will not be able to rely on this book for their complete nutritional program.
Second, a related limitation is that the treatment regarding exercise is rather weak compared to the treatment of nutrition. Guidelines for walking and moderate activity are emphasized particularly for weight maintenance where they are most effective, rather than weight loss. The Volumetric approach is consistent with the trainer's dictum "you can't out-train a bad diet." Only a competitive endurance athlete and few extremes of that sort can hope to move so much that they burn off an energy-dense diet. So the principles of weight loss emphasize calorie restriction and satiety rather than exercise. As Volumetrics explains, exercise becomes important in three ways for weight *maintenance* (rather than loss) however: (1) strength training builds lean mass which raises resting metabolism, so we don't need to restrict calories as much, and (2) activity itself is more successful at maintaining weight than losing it, once we have eating patterns that maintain a nearly stable weight, and (3) a good exercise program is extremely effective at increasing our sense of self-efficacy, which leads to compliance and success in other habits as well. The limitation is that the book offers no help in what makes a good exercise program effective in these ways. It is not a book about exercise. High intensity exercise is mentioned as possibly even more useful for people who can tolerate it. I think this aspect is very important and should have been discussed a bit more. However it is a large book with a lot of details on its core principles, and exercise is really just a secondary concern to the authors.
Third, there is really very little discussion of popular principles that just aren't effective or those that possibly might be useful. The authors explain that most diets succeed in the short term because of various kinds of boredom and appetite suppression rather than because they are sound eating patterns. And they explain why adequate protein is important but more than that is not particularly helpful in the long run for weight control. But all of the rest of the tactics are left pretty much untouched. It would have been useful for some of the more intriguing ones to have been addressed, such as intermittent fasting.
Fourth, the thoroughness of the book will also be its downfall for some less patient readers used to reading web pages rather than books. This is a real book, not a pamphlet. It doesn't give you a condensed program in abstract form in the first few pages, you have to read the book and digest its lessons in order to get its full education and apply them effectively and flexibly. That's the whole point of the program, at least from my perspective, that deeper knowledge of the principles will help you with lifelong better eating.
All in all, I'd say this is the best single book on general principles of lifelong nutrition for weight control, it is detailed, comprehensive, and authoritative, and the program is practical, flexible, and sustainable. I'd venture so far as to say that other programs probably succeed or fail largely on how well they apply the sound principles behind Volumetrics.
This is the book to use for your New Year Resolution to LOOSE Weight! I have had this book around for a few years, but this morning, I was trying to think of how to "volumize" my oatmeal to reduce the calories, and came up with a chopped apple in leu of my usual raisins. The Apples gave me SO much more to eat, with alot more satiation!
I had not really used this book, and have decided to incooporate more of the ideas Ms. Rolls presents. I am adding MORE vegetables to my soups,
and at Subway, will go for a large salad in the future to elimate the bread calories!
Feeling Guilty About What You Ate Yesterday? I LOVE the entire concept of Volumetrics... Eat as much as you want and lose weight! Seriously, we can all benefit from Volumetrics' advice -eat more fruit and vegetables, drink more water, and consume fewer fats and simple carbs. Above all else, I appreciated the gentle reminder to forive yourself when you eat things that are bad for you. We are far from perfect, and this diet (and its authors) recognizes this fact and helps us overcome our guilt and anxiety about our shortcomings....more info
Good Book... I bought this book after I had my second child. It gives you a list of filling, healthful foods to eat while watching your weight. Very helpful....more info
No 1 weight loss book I have read many diet and nutrition books (I started when I had about 15lb to lose and continued long after I had shed the weight because I find the subject fascinating) - I do not usually review these books but have decided to review just two or three that I think come out tops.
This book presents the basics premises for losing weight without depriving yourself or being hungry. That is important, because any diet book that tells you to consume less calories than you expend will in fact make you lose weight. How long you stick to such a diet and whether you gradually make it part of your lifestyle or see it as a quick fix plan depends on how difficult/uncomfortable you find the plan.
This book teaches you to make healthy choices that will fill you up on less calories, which by default would include lower fat foods (this is illustrated particularly well on pages 44, 12 and 69) without depriving yourself of portions and hence avoiding the trap of constantly thinking about your next meal.. All facts presented are backed up by scientific evidence/research (details are supplied). The core principle this book is based on is the fact that studies have shown that people eat approximately the same WEIGHT of food every day! Not calories, but weight! So the trick is to get less calories for the same weight of food and there comes the concept of energy density i.e. how many calories per gram. That is why eating a small amount of a high-density food is counter productive. Yes, it does not add a huge amount of calories to your daily intake but nor does it add to the AMOUNT of food you consume that day and thus it does not fill you up - it 'sneaks' into your daily consumpion..
My one complaint is that the book is a bit 'dry' - I still consider it the best in terms of the information it provides, but perhaps not as motivating as some others. Also although it promotes exercise it doesn't emphasize resistance training (take a look at Body for Life, Susan Powter's 'Stop the Insanity' or one of Corey Everson's books for that).
The only other books that really illustrate the same principle are Picture Perfect Weight Loss and The Pritkin Principle - Volumetrics is far more informative than Pritkin's book as it actually explains how to calculate calorie density and how it all works, rather than just telling you what to eat. Picture Perfect is fantastic - the next best book to Volumetrics. It does a great job of debunking most of the latest fads and dietary myths and illustrates the concept of high volume low calorie foods 'perfectly'. I think that those two together with a book on resistance triaining is all you need (one more useful tool is a simple calorie counter book, preferably one that shows calories per 100g so the calorie density is easy to compute) to succeed in healthy fat loss....more info
Volumetrics is Awesome! I used to think that I had to starve myself in order to lose weight. I WAS WRONG! By following the easy-to-follow guidelines and advice found in Volumetrics, I can now control my weight instead of having my weight control me. The best part about eating "volumetrically" is that I don't have to go hungry....more info
A commonsense guide to sensible dieting There are many diet books out there by self-proclaimed experts in the field of nutrition and weight control. Dr. Barbara Rolls has a lifetime of experience dealing with the mechanisms underlying the control of human eating behavior. In this book she brings the lessons learned in the human intake laboratory to the practical problem of losing and maintaining weight loss. This is not a trivial issue. Obesity has severe medical consequences and fewer than 10% of obese people are able to lose weight and keep it off for prolonged periods of time. A lifestyle change is required. "Volumetrics" provides a sensible way to moderate your diet in a way that can be sustained for a lifetime. It provides information about caloric density and ways to bulk up the foods you eat without adding calories. It is a must read for all obese people who are serious about weight loss....more info
The best weight management book I lost 15.4lbs in 4 months without feeling hungry. Best of all I have kept the weight off for one year.
The information on serving sizes, comparison of fat, calories/volume of different types of foods & showing how to load up on fresh veggies re-educated me in making better food choices. I found the illustrations like raisins(small volume) vs grapes (large volume) an eye opener as to how differences in water content or fibre can fill me up with much less calories.
The eating management plan was sensible & balanced. The chapter on how to work out my daily calorie & nutrition requirements helped me gain control of my eating. I only had to reduce my calorie intake modestly to lose weight slowly & steadily. Together with exercise I am now lighter, fitter & more energetic.
Although I didn't use most of the recipes in the book, the recipe renovations gave me lots of tips on how to make my own cooking more healthful.
The great thing is that knowing how to rationalise the major food groups in my daily diet meant that there were no forbidden foods....more info
I'm never hungry on this plan ...It's lived up to all that I've heard about it. I've been trying the plan and find that I'm losing weight and never feel hungry. It's nice to still be able to eat my favorite foods, look better and feel healthier....more info
Amazing Advice This is the best book of this type that I have ever come across. If you follow the advice in this book it is bound to change your attitude to food which will have real results on your body. You will feel full and satisfied while having less calories. I would definately recommend it....more info
This is a weight management book that you can trust! I have a PhD in nutrition and want to let readers know that "The Volumetrics Weight-Control Plan" is a weight management book that they can trust. Unlike most other popular diet books, "Volumetrics" is based on scientifically proven principles. "Volumetrics" does not include lists of foods that must be avoided. People can follow this weight-management plan without giving up their favorite foods! In the book, the studies on which different concepts are based are explained in a conversational style. The book also provides many easy-to-understand examples and great-tasting recipes. Thus, readers will be able to truly understand the principles of the diet. I would recommend this book not only to people who want to lose weight, but also to people who just want to adopt a healthier way of eating. Enjoy!...more info
Volumetrics WORKS Volumetrics is an easy and delicious plan for losing weight while staying healthy. It is a scientifically sound, long-term approach that really works. Using the Energy Density method to choose prepared foods makes more sense than only looking at calorie and fat content and is simple to do. Feeling full and satisfied by eating foods of low density in high volume portions resulted in easily sustained weight loss. An occasional chocolate helped too, but didn't affect the results!...more info
A healthy way to lose weight Volumetrics is a refreshing change from all of the fad diets that are on the market today. I was looking for an honest, healthy way to lose weight. This book is great because it not only gives advice on losing weight, it also helps you maintain the weight loss. I feel confident that as long as I am following the volumetrics plan, I will be losing weight the right way....more info
'Volumetrics': A nutritionally sound approach to lose weight From a nutritonal perspective 'Volumetrics' is a highly nutritious and healthy dietary approach to not only lose extra pounds but also to keep the weight off without restricting food intake. The dietary choices Dr. Barbara Rolls recommends in her book guarantee a well-balanced diet including a great variety of foods and beverages that can be consumed in satisfying amounts. Incorporating her easy-to-follow dietary recommendations and recipes into one's daily diet is a wonderful way to provide the body with all essential nutrients while staying lean. 'Volumetrics', a great, nutritionally sound diet that is based on scientific evidence and follows RDA recommendations!!...more info
Hard to read I had to force myself to finish reading it. It is not a friendly book and reads like a college course in nutrition. It is badly laid out, the print is small and it is far too big. A much better choice on the same subject is "Dr. Shapiro's Picture Perfect Weight Loss". It is very inviting, easy and pleasant to read....more info
Easy, common sense way to trim your weight Me and my fiance are trying to loose a few pounds before swimsuit weather and before out wedding, and this book is absolutely great!! The recipes in this book are simple, and you don't need weird stuff like tofu or soy products. (if you want them, they wouldnt' hurt)
Many of these recipes are simple enough so you get a great understanding of how to cook in a volumeteric style, and adapt a way of healthy eating that will last a lifetime. Most diets aren't sustainable, but this I could eat these recipes and from now on and keep my wight off in doing so. You can eat all the same foods you always eat more or less, but with just a few adaptations you will actually eat less calories. So far I'm eating about 800-1000 less calories than I normally eat, and I feel better and actually feel more full!
This book is not only great if you want to loose weight, but also want to lower cholesterol, cut the fat, or just learn how to eat yummy healthful food....more info
Volumetrics Weight-Control: Feel Full on Fewer Calories This is the single best diet book I have used. I have tried both the protein diet and Suzanne Somer's food combination diet, and both left me feeling hungry and sick a lot of the time. I was also never able to stick with either of them for an extended period of time. This book has some incredible recipes and the meal sizes are large enough even for me! I've also noticed that a lot of the strong cravings I used to get for unhealthy foods like pizza and donuts have significantly decreased. It must be because I spend the week enjoying great food instead of counting the minutes till the weekend when I allowed myself to eat the bad stuff. I would highly recommend this book!...more info
Forget gimmicks. This is a sound diet plan that works! This diet book written by Dr. Barbara Rolls is one of the very few that is well-researched, honest and based on sound nutrition principles. Many diet books are based on flimsy gimmicks designed to sell the book and do little else! This book stands out in the crowd because of its sound advice and its emphasis on scientific evidence. Dr. Rolls is not selling a gimmick. She is selling a plan for eating that has been shown to effectively reduce appetite in numerous scientific studies. Using the diet plan outlined in this book will help you control hunger and eat less without compromising good nutrition....more info
This one really does work! Dr. Barbara Rolls takes a common sense, practical, honest and realistic approach to weightloss without relying on gimmicks or making false promises. She is renowned and very well-respected in her field, and has researched this topic thoroughly and in depth, fully understanding the difficulties typically encountered when one tries to diet.
Always fit and trim, I suddenly found that, in my 40's, I could not lose those few extra pounds that seemed to appear overnight. Old dietary methods seemed to have no effect, and I was almost resigned to the "reality" that middle-age spread had come to stay. Not so! I followed her suggests (which were easily applicable, and logical), and found that I was eating food that was both satisfying and filling but without the extra calories. In fact, I actually found myself eating less because of the higher water content, and could easily get through on a breakfast of 4-5 luscious, juicy fruits to mid-afternoon without feeling hungry.
I would definitely recommend this method to anyone who has difficulty losing those stubborn pounds, and who wishes to gain a healthier eating habit at the same time. I have since recommended Dr. Rolls' book to acquaintences, and they all have found it to be effective. If you are interested in a healthful, nutritious, satisfying diet, this is the one for you!...more info
Volumetrics "Volumetrics" is for intelligent persons serious about their dieting efforts. It takes a scientific approach to understanding the how and why people become overweight and what they can do about it by controlling how and what they consume for their nutrition. Again, I emphasize that this book is for sophisticated, serious dieters who are curious about understanding the reasons behind their hunger and how to satisfy them without excess weight gain. Definitely a cut above the typical fad diet plan. It is so refreshing finally having an eminently renowned nutrition researcher, Dr. B. Rolls, provide this scientific approach to dieting, such an important health subject. Five stars for sure!...more info
Great Resource for A Lifetime of Healthy Eating I received this book as a gift and it has earned a place on my kitchen counter (instead of in the bookcase with other weight-loss books). "Volumetrics" has helped me to make gradual changes in how I feed my family without feeling deprived and without having to announce, "We're going on a diet." I especially like the snack suggestions. When I REALLY WANT ice cream, I can quickly turn to the snack list and find something sweet (like a smoothie) that I can put together FAST. The recipes are fresh and very easy to prepare. Not normally a soup eater, I now understand its value in a meal plan and eagerly look forward to trying some new soup recipes (when the heatwave ends!). I don't quite understand why one reader gave this book only one star and then went on to praise a DIFFERENT book by a Dr. Shapiro. Sounds like the negative review was written by a friend of Dr. Shapiro! I didn't pay any attention to it and I suggest that you don't either....more info
Fascinating facts and unique advice This is the only healthy eating or diet book that I have read that really works. I found it very easy to read and was so keen to put the advice into practice that I read it in just a few days. Since I have started the plan it has really changed the way I think about food and has made my lifestyle a lot healthier. It is possible really to feel full on fewer calories by following this advice based on carefully controlled studies carried out on people. I would definately recommend this book!...more info
finally, a book about weight control I can read As a scientist I become easily frustrated with unreasonable claims that are not backed by experimental data. For this reason I have never been tempted to sit down with a standard diet book. Now there is finally a book on eating, dieting, as well as all kinds of useful information about healthy eating, that is based on sound science, with references so you can really find out where the information comes from. The book is definitely accessible to everyone and provides information about cues our body uses to judge the appropriate amount to eat, as well as all kinds of practical tips. It provides specific guidelines as well as general principles so that you are not restricted to a particular plan, but can understand enough to make your own reasonable decisions about what to eat to attain particular weight goals as well as general health....more info
Very useful Much useful information about choosing food while on a diet.Did you know that 1/4 cup of raisins and 1 and 2/3 cups of grapes each have about 100 calories? Obviously the grapes are much more filling and satisfying.The book also includes diet samples....more info
Very Interesting -- and it Works! Wish I would have found this 7-8 years ago when it was first published.
I lost 65 pounds but became stuck for a year or more. This book helped me break the plateau...and I'm on the way down again!...more info
FABULOUS DIET BOOK THIS BOOK IS FABULOUS AND WELL PRICED TOO. IT GIVES WONDERFUL INFORMATION ON HOW TO CONTROL YOUR DIET WITH VOLUMES OF FOOD. I FIND IT VERY USEFUL AND THE RECIPES INSIDE ARE JUST AWESOME!!!...more info
How Optical Illusions Help You Eat Well How can air in food make you more satisfied - make you eat less? How can it curb a tendency to be fat, or reverse a trend?
Can it? Turns out - yes.
Feed a hungry college student a half glass full of smoothie and they will eat 20% more at lunch ? later than the college student who drinks the SAME smoothie only whipped until it swells to a full glass with air. Not only that, but the ones that eat the airy smoothie don't make it up at their next meal.
My brother, John, and my food guru, Dick, have both recommended Mindless Eating and Volumetrics to you and me. I finally read them. Actually, John recommends listening to Mindless Eating as a book on tape, so that's what I did. I recommend it.
Listen to get the fun of it and the flavor of it. Then get the book to read the summaries of what to do.
Both titles don't really work to tell you their messages. The subtitle of Volumetrics is great - Feel Full On Fewer Calories. I'd rewrite that to read - Feel Satisfied on Fewer Calories.
It's not my job to re-title these excellent books. Mindless Eating deals with how our brains are tricked to eat more than we want by other visual cues and often by genuine optical illusions.
You could summarize Volumetrics - We don't eat calories, we eat size, volume. We are stratified by greater volume and not necessarily by greater calories. Satisfied means you eat less, means you lose fat and still feel, well, satisfied.
These are not deprivation diet books. DEPRIVATION DIETS DON'T WORK. And need I say, not fun.
The two cheapest ingredients in food are water and air. Adding air or water is the simplest way to feel more satisfied with no additional calories. You read about air in the smoothie above. Soup is food with water added. Raisins are grapes with water removed.
Let's see what that does for you...
Which is more satisfying. ? cup of raisins or nearly 2 cups of grapes (50 ml or 500 ml). The metric numbers makes the size difference even more startling. Exact same number of calories. Exact same food. One has water; one doesn't.
Which would you choose if you wanted to feel most satisfied?
Yep, me too.
Soup is the Free Lunch of Satisfaction
I live on good soup, not words. - Moli®®re
Even though soup is mostly water, you and your body perceive it as food. This is very counter intuitive to me.
Proof? Give people a 270 calorie chicken-rice casserole and a glass of water as a first course to a luncheon.
Give another group the same casserole with the water added to it to make it a soup. Check both groups to see how much they ate for the rest of lunch.
The soup people ate 100 calories less of the lunch that followed and didn't make up the loss at dinner. Cool, yes! Soup created more satiety, satisfaction. Other experiments showed that chunky soup creates more satisfaction than strained soup. And hot and cold soups both create the same benefits.
You can read the physiology in the books if you're interested. But this seems like magic to me.
Bag the Peanut Butter
I over eat peanut butter; it is one of the highest density foods you can find. If I eat volume, then you have to eat a mountain of calories to get a decent volume.
If I lived alone, I would just not bring it into the house. Obviously you can use this useful tip for all your trigger foods. Since I live with the Mysterious Madame Ling, who likes peanut butter on apples, I simply put the peanut butter in a brown paper bag.
Not only is this -- Out of sight, out of mind -- it puts inconvenience into the circuit making it harder to mindlessly eat.
Note: You may be and I am on a seafood diet, I eat everything I see. Out of sight, out of mind.
OK, One Optical Illusion
People perceive tall as more than short.
Remember the optical illusion from childhood of the upside down T. They ask which is longer - the horizontal part or the vertical section.
People say the vertical is up to 20% taller when they are in fact the same length. (The illusion is so strong for me, that I got out a ruler and tested it.)
Tall thin glasses will have you drinking less wine, juice, or Coke. And again, you will feel satisfied. Remove the short squat glasses from your life, unless you want to increase your consumption of water, then the idea works in your favor. I drink water out of a Bavarian beer mug.
If you have people in your family who need to monitor fat gain, get the books, read them, and then apply the tricks.
Great customer service! The quality of the books are excellent. I had a problem receiving the books, though. When tracking them I was told they were delivered, but I had never received them. I got connected with customer service through the website and they helped make things right by re-sending my order. These books came in the same time I should have received my other books. I feel confident that I can order through Amazon again and they will make sure that I am satisfied. Thank you, Amazon! ...more info
The secret - eat so you feel full - who knew? The Volumetrics Weight-Control Plan is the best thing to come into my life since sliced bread - no pun intended. Barbara Rolls is a researcher and scientific investigator who isn't trying to sell you overnight success or supplements or super-duper curves or a body to die for. In fact, as far as I've been able to figure she ONLY selling her 2 books, and boy are they worth every penny you'll spend to buy them. The science isn't new, just the presentation. The book is filled with color pictures that actually SHOW the difference between a quarter cup of raisins versus a cup of grapes - a veggie pizza wedge versus a cheese slice.
The premise is simple and the science is sound. Your body doesn't know from fat, carbs, etc. It know from FULL or NOT. Make it think it's full, it'll quit nagging you to eat. It's so simple I can't imagine why we haven't all come to this plan.
Why am I using this book? I'm fat. I've been fat for about 16 years. I'm glucose intolerant, have high blood pressure, and before I found this book I was on the way to full blown diabetes, the very real possibility of a stroke, blown knees, and a life of waiting to die. My doctors have been telling me a simple truth for years. ALL - that means every single one - of your physical ills are directly attributable to being overweight. Sound familiar? For years they've been saying - start with 1800 calories Mary. Lose 20 pounds. Then we'll reevaluate. Just begin, Mary. So - I began - dozens of times. And failed. Dozens of times. I beat myself up mercilessly for my failures. Then, trolling Amazon as I am wont to do, I bumped into Volumetrics. OK, I thought. Can't hurt. Nope. Didn't hurt a bit. This is far and away the best eating plan I've ever met, and I've met a few. As soon as I started charting 1800 calories a day using the principles in the book - I started losing - slowly and steadily. And I felt full - ate stuff I loved - learned to plan for the day - even the week - bought a nice big roomy food carrier to take to the office. It's not in the carrier - it doesn't go in my mouth. For all of you out there who have been praying for the one that clicks - try this. It's a cheap price to pay for what may be the most important book you'll ever buy. It works for me and my hand to God, it'll work for you. Try it. You'll love it.
I lost 50 lbs with this book! This is another one of my health bibles that I take everywhere with me for reference. I lost 50 lbs in 6 months by following this book's healthful balanced plan and exercising regularly. That was over 5 years ago, and although I do gain a little bit from time to time, I can always get it back off quickly by refreshing my memory. This is no diet; it is a healthy longterm lifestyle based on budgeting your calories to get the best bang for your bite! ...more info
oops After getting notification of delivery I noticed that Amazon had picked a previous shipping address to deliver my product. This was my error so I did not complaion . I must check their shippment info more carfully. So
I deleted all shipping addresses except mine....more info
Sound advice My first exposure to Volumetrics was with the newer (and more expensive volume) The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, and I was not very impressed by the book. I thought it was yet another low-fat diet hiding behind terms like "energy density" (actually, I would prefer if the author used "caloric density," because energy density sounds positive, not negative).
For various reasons, however, I picked up a copy of the 2000 version of Volumetrics, and now I see the value in this plan. First off, Rolls backs up her suggestions with solid peer-reviewed research. I found the summaries of the research studies enlightening and convincing.
Another plus for me--though a potential minus for others--is that this is not a "diet." It's not a structured plan; there are no forbidden foods and no phases. Rolls doesn't tell you how many servings to have of various food groups, instead she provides tips on how to trim the caloric density of meals while steal getting plenty of calories. The genius of the plan lies in its simplicity; if you truly try to eat less calorically-dense food, you will choose to eat more whole grains, fruits, and vegetables. I like that there is no required calorie counting (though the suggested menus are based on 1600 calories a day, with tips on either trimming or upping the calorie counts), and no counting of servings. Yet, as I adhere to the principles taught in this book, I am making better food choices. I haven't been following the plan long enough to attest to its effectiveness for weight loss, but I do know that I'm getting better nutrition and that I feel better eating this way.
So why not five stars? Much of the information in this book is common sense. The basic principle of weight loss is--eat fewer calories than you burn. Fruits, vegetables, and whole grains are good for you; fat should be eaten in moderation. You can probably follow a Volumetric eating plan without reading the book. What is novel about this book, however, is the research to show that people tend to eat the same volume of food, no matter what the calorie count. The book also has some helpful suggested menus and gives practical suggestions on decreasing the caloric-density of food--beyond just eating fruits and vegetables.
You will like this book if you need some motivation to eat more healthfully and appreciate a more flexible eating plan. You may not like this book if you want to lose weight very quickly and if you need a fixed menu. ...more info
Using it, not sure yet I am trying this diet after losing weight on Medifast and regaining it. Hope it works....more info
I feel fabulous because of this book If you, like me have felt bloated, stodgey, tired and fed up after meals, it may be because you are eating the wrong food. I am male 185lbs and pretty active. I always thought that dieting was something that happened to somebody else. This book was recommended to me by a friend and amazingly it has helped me to tune into my body's real needs more effectively and I feel better because of it. I loved the matter of fact common sense approach, the interesting experiments and the tricks played on some of the volunteers to see if they would eat more or less. The way I think about food and diet has been transformed like magic and I can barely believe it....more info
Safe and Easy Diet Plan Eat what you want and still lose weight? It really worked for me for the long term! Based on Energy Density or calories per gram, the plan allows you to eat your favorite foods, but lowers the calories and fats per portion. And the portions are large enought that you feel full. Includes familiar recipes that have been adjusted to make them less energy dense but still tasty and satisfying. Includes lots of useful tips on how to adjust your food intake and on healthy exercise. Not a radical plan, it's safe and easy to use for a lifetime....more info
The best diet book ever! I first was introduced to this book in my dietetics course--that's right a diet book that is being used to teach dietitians about weight management! This book does not reinvent nutrition, but tells you how to eat nutritiously while eating fewer calories. It is full of useful tips on how to reduce the calories in the foods you are eating so you can have reasonable portions....more info
Save your money The summary of this book is as follows, "Eat foods with a high water content. This decreases the energy density and makes you feel fuller on fewer calories. Combine with exercise and you will lose weight". This could have been stated in one chapter, but one chapter books do not sell; therefore, hundreds of pages were written to tell you this.
I'll admit that some helpful recipes were included and tips on how to reduce the calories of your meals without reducing the content. But, this book was longer than it should have been. Consider this review a "Cliff's Notes" version of the book....more info
Stop Suffering With Fad Diets This one doesn't present you with a fish, it teaches you how to fish. You will learn how to modify your favorite dishes to be LARGER portioned with FEWER calories. No kidding! The given recipes are REAL FOOD that normal people would actually eat on a regular basis, but with enough variety to keep it interesting. I have tried all different kinds of "quickie" diets and other diets published by people claiming to be doctors, and they have almost all of them been totally ridiculous in their meal plans and what they expect you to eat. (The only one that was not so bad was FREE). The only reason I didn't give it five stars was because I wanted MORE RECIPES! This is good food and good eating. The biggest plus is that you WILL lose weight and reshape your body as you lose fat, AND you will be able to maintain it. No more roller-coaster. (All just by changing the way you prepare your food!) Bottom-line: Want to quit dieting and actually lose the weight and keep it off forever?. Buy this book and USE it!...more info