The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories

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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 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.

Watch for flying pigs: here's a weight-loss plan that's sensible and simple. And for those of you who can only think of bacon when the word "pig" is mentioned, prepare to go hog wild: the Volumetrics plan is designed to let you indulge in your favorite goodies every now and then, so you're much more likely to stick to the program. Developed by a nutritionist who has worked with the National Institutes of Health, the Volumetrics plan focuses on foods that are low in "energy density." In other words, fruits, vegetables, and soups°™all high in water content°™are low in energy density, and therefore allowed in greater quantities. These foods tend to be more filling, so you eat less°™and that's how easy weight loss can result. Author Barbara Rolls includes forms for charting one's daily food intake and weight-loss progress, as well as dozens of tempting recipes for the likes of Risotto Primavera and Chicken Fajita Pizza. After years of watching friends remove the buns from their hamburgers and banish croutons from their salads, it's nice to see common sense making a comeback. --Erica Jorgensen

Customer Reviews:

  • Incredible
    After many years of maintaining a "good" weight, knowing and eating all the proper foods, this book gives you that last piece of the puzzle. Very,very easy diet to follow, IF you love fruits and vegetables you will NEVER be hungry. With 20 lbs to lose I lost 6.5 lbs in 3 weeks....more info
  • It seems to be working for me!
    I've been on this diet now for two weeks. I have also been very good about exercising daily so I'm not sure how much of my weight loss (6 lbs) is from the diet or from the exercise. What I can say for sure about the diet is that I'm never hungry! Having a bowl of low calorie soup at the beginning of many of my meals (including breakfast) seems to be doing what the author says--it makes me fill full, and I'm not eating nearly as many calories as I usually do. If I do feel like eating between meals (not from hunger, but more from habit or as a diversion), I snack on low calorie vegetables like carrots and celery. I hope this continues to work. I have another ten pounds to lose! By the way, Cup-of-Soup makes several varieties of soup that are all under 100 calories, and I have found it is an easy, and fast way to make soup if I don't want to use one of the recipes one from the book. ...more info
  • A comparison of Diet Books
    Like many of you, I found myself wondering what the differences were between the various diet programs. What I discovered is that all of the major diet books are well written and share many similarities. None of them offered an "silver bullet" to weight loss - it primarily comes down to keeping your calories burned greater than your calories eaten. There are theories presented about glycemic index, good vs. bad carbs, etc., but at the end of the day it's about calories and exercise.

    In this review, I've summarized Consumer Reports evaluations to offer brief summaries of each diet book/program in hopes that it might help you pick out the one that would work best for you. Don't pay too much attention to the number of stars, as it's my own subjective rating based on effectiveness, ease of use, and ability to stick with the diet. Instead, try to discern which diet might fit your lifestyle better.

    The Abs Diet, ****
    This book is written by David Zinczenko, the editor of Men's Health Magazine. The diet likes the number 6 - promising "6 pack abs in 6 weeks," by eating 6 meals a day. Each meal is built around the "power 12" foods. There is a strong emphasis on whey supplements. The fitness program was easy to follow but perhaps too strenuous for beginners and seemed better suited to men. Strong points are excellent nutritional content and strong exercise. Weak points are questionable claims about rapid weight loss and "6 pack" abs, and mediocre meal plans. Average recommended daily calories are 1,890, with 7 fruits and vegetable servings.

    The South Beach Diet ****
    The SB Diet is a slightly more permissive version of the Atkins low-carb diet. It is based on the premise that eating low-glycemic foods (foods that don't raise blood sugar) decreases cravings for sugar and refined carbs. Like many of the diets, there are two phases. In the first phase, fruits, sugar, and grains are banned outright. Phase 2 allows some fruit, high-fiber grains, and dark chocolate. The simplicity of the diet might appeal to many busy dieters. However the emphasis on the glycemic index and insufficient exercise sections are a drawback. Recipes are easy to prepare, but some called for unusual ingredients (a clever cook could make substitutions). Average recommended daily calories are a mere 1,340, with 13 fruits and vegetable servings (mostly veggies).

    The Sonoma Diet ****
    The Sonoma Diet is an updated low-carb diet with a Mediterranean theme. Again, it is broken into two phases, called "waves." In "Wave 1," the dieter is banned from eating most sweet or refined foods. The much longer "Wave 2" permits fruits and wine. It has a unique method of calculating portions by filling sectors of small plates with specified food categories. The diet is healthy but complex. It is also very restrictive, which makes it more difficult to stay on. Also, the book doesn't offer enough on exercise. The recipes were tasty but elaborate to prepare. Average recommended daily calories are a mere 1,390, with 10 fruits and vegetable servings.

    Ultra-Metabolism ***
    The Ultra-Metabolism Diet is designed around the assertion that people get fat because their body's systems become toxic, inflamed, and imbalanced. Again, this is a two phase diet. Phase 1 is an initial "detox" period. The longer Phase 2 is a "rebalancing" period. Overall, the dieter must eliminate white rice, refined grains, most red meats, and caffeinated beverages. The theory of your body requiring detoxification goes beyond any scientific evidence and rings a bit of late night television "miracle detox bowel-cleansing pills." The diet is fairly restrictive and complicated. The exercise section was brief but practical. Average recommended daily calories are 1,660, with 12 fruits and vegetable servings.

    Volumetrics, ****
    The Volumetrics Diet is based on Penn State research. It aims to maximize the amount of food you can eat for a given caloric intake. This is done primarily by eating reduced-fat products, adding in lots of vegetables, and using low-fat cooking techniques. It encourages eating a first course of broth-based soup or low-calorie salad (not heavily laden with dressing, cheese or bacon) to take the edge off your appetite. Recent clinical studies have shown this diet to be very effective. The recipes are appetizing but time consuming. Average recommended daily calories are 1,500, with 14 fruits and vegetable servings.

    The Zone Diet, ****
    The Zone Diet was designed to keep your blood sugar and hormones at optimal levels so that you can better fight obesity and diseases. It requires that each meal consist of 30% protein, 30% fat, and 40% carbs (based on calories). The diet allows many fruits, but almost no grains except oatmeal. The meals are simple to prepare and nutritionally balanced. But having to keep to the 30/30/40 balance is very tedious and requires lots of preplanning. Recent studies showed that the overall weight loss was below average. Average recommended daily calories are 1,660, with 17 fruits and vegetable servings.

    Eat More, Weigh Less, ***
    The Eat More, Weigh Less (Ornish) Diet is a low-fat vegetarian diet that bans all meat, fish, oils, alcohol, sugar, and white flour. Their clinical studies suggest that strictly following the diet can prevent or reverse some diseases. Ornish argues that it is easier to make drastic changes to diet rather than small ones. The diet offers the most food per calorie of any of the diets. It is actually lower in fat than current USDA guidelines recommend. Studies have shown good long term weight loss, but a relatively high drop-out rate. Average recommended daily calories are 1,520, with 17 fruits and vegetable servings.

    Dr. Atkins New Diet Revolution, ***
    The Atkins Diet is the grand daddy of them all. As with many of the other diets, it is divided into two phases. The first phase is a two week induction period that bans nearly all carbs. The second phase is only slightly less restrictive, but does slowly add more vegetables, fruit, and wine. Research has suggested that Atkins' dieters are less hungry than on many other diets. But the diet is difficult to adhere to and has a high drop-out rate. Long term weight loss has been shown to be average. The single most glaring concern with the Atkins diet is that the nutritional profile is far outside conventional dietary guidelines. (We've all known people eating handfuls of bacon, eggs, and cheese for breakfast, claiming they were on a diet). Average recommended daily calories are 1,520, with 6 fruits and vegetable servings.

    Again, please don't worry too much about my ranking of the diet books - it's completely subjective. My suggestion is to simply find a program that seems to fit your lifestyle best.

    Please be kind enough to indicate if reviews are helpful.

    Written by Arthur Bradley, author of "Process of Elimination" - an intense thriller in which a martial artist, a greedy corporate attorney, and a sexy conspiracy theorist team up to stop a world-class sniper from killing presidential candidates....more info
  • Research is the Key
    There is a lot of scientific stuff in this book that was a bit over my head, intellectually-wise. Then I realized that it probably wasn't my fault. It had to be the fault of the people who came up with the eating plan. So to confirm my suspicions, I looked in all my music books at home, checked my Motown CD collection then spent hours on the internet searching, and sure enough, I could not find any reference to The Volumetrics anywhere. Probably some one-hit 70s Albanian boy band. If the publisher had been a bit more market savvy and asked a well known group like the Pussycat Dolls to come up with an eating plan, then more people would be able to follow it. Let's face it. The Dolls aren't exactly Roads Scholars, right?...more info
  • The Volumetrics Eating Plan: Techniques and recipes for feeling full on fewer calories
    This is the second volumetrics book I've read and I love them both. The recipes are easy enough for my teenagers to make and everyone loves them....more info
  • Tedious and Confusing
    Was excited to try Volumetrics because it was so highly rated in Consumer Reports. I found the diet to be tedious, confusing, and a bit inane.

    Volumetrics is essentially based on extensive calorie counting which is tedious. It offers an overly complicated formula just to figure out how many calories you should eat to maintain your current weight. On top of calorie counting you need to consider the "energy-density" of your food...the lower energy-density the better. From the limited food lists, you learn that fruits and veggies are low energy-density food and you can eat as much of them as you want. Seemed to be a lot of math to determine that eating carrot sticks as a snack will make you lose weight faster than tortilla chips!

    I found the energy-density concept confusing because it's based on the metric system i.e., the energy-density of a food is calculated by dividing calories by grams listed on the food label. Call me old fashion but I have no interest in learning the metric system in order to diet, especially since the energy-density number doesn't tell you much more than the calorie count. In fact, I thought the energy-density rating of some foods seemed outright wacky e.g., the energy-density of non instant oatmeal is equivalent to the energy-density of a jelly filled doughnut. Therefore, they are both to be eaten in limited quantities.

    Finally, I thought the diet tips were really lame e.g., drink diet soda vs. regular, eat an apple instead of chocolate cream-filled sandwich cookies for a snack, if you make a telephone call, walk while you talk etc.

    Would recommend anyone considering buying this book to save their $10 and just go on a well-balanced 1200-1400 calorie diet. ...more info
  • Love this book!
    I have been using Volumetrics for more than 2 years and was thrilled to see that it was the top diet plan supported by scientific evidence in this month's Consumer Reports. I've had great success with the plan and have lost (and more importantly - kept off!!!) 30 pounds. This plan isn't a quick-fix gimmick; it's based on sound, nutritional research and teaches you how to make life-style changes that can easily be maintained for life. ...more info
  • The Volumetrics Eating Plan: Techniques and Recipes for Felling FUll on Fewer Calories
    This is a practical method of a good, sound eating plan for good health and weight loss. I like the recipes and the photos are common sense ways of keeping our weight in line. ...more info
  • Wish it had more recipes
    I like the book and the recipes in it are good, but I wish there were more recipes, particularly lunch and dinner recipes....more info
  • Healthy, easy and effective
    I really like this book and have recommended it to many people who have used it successfully. Yes, some may say it's too easy and just common sense, but if it's that easy why are so many people overweight? I like the fact that the plan has scientific backup and is laid out in an easy-to- understand fashion. I love to eat and cook and the recipes are top-notch, plus I find them easy to modify to my tastes or needs....more info
  • Common Sense
    Its a good book for someone who seriously does not realize which foods are lower calorie, and thus, you can eat more of... if you need a visual aide, its a good book. ...more info
  • Excellent recipes
    I have tried several of the recipes in this book, and they are delicious. I didn't try to follow the eating plan outlined in the book; for me it was all about the easy, healthy, family-friendly recipes....more info
  • Sure Makes Sense
    I found out about this book from a review in Family Circle. It makes a lot of sense! It shows that the key to controlling hunger is focusing on foods rich in water and fiber. Think of fruits, vegetables, low fat milk, cooked whole grains. The important thing for weight control is to feel full without eating high calorie meals. This book tells you how to do this....more info
  • Eating right!
    Haven't used the book a lot, but when I have, I enjoyed it. Will continue to refer to it. I'm on vacation and actually brought it with me to use.
    ...more info
  • Retired, but not enough time to implement this plan!!
    This plan is obviously learned and elegant. I wish it were more practical. Perhaps Dr. Rolls could come up with a distilled menu plan in the future with an eye toward saving time. I was trying to construct a shopping list based on her 3 weekly menu's (which her book could have provided from her database) and for instance the amount of ingredients for the Monday lunch menu with the portobello sandwich was staggering. The lunch menu had a secondary menu for the sandwich...16 items, and in that secondary menu was a tertiary menu for guacomole...8 items; 24 items for a sandwich!! Thats not all!! the tabbouleh menu has 11 items plus a pear for a total of 36 items spread over 4 distant and separate pages in order to make lunch! There are many other such examples. I GAVE UP! WHO HAS THE TIME? Everyone recognizes the problem families have in eating meals together with today's hectic and divisive shedules, this plan is certainly not the answer it only exacerbates the situation.
    This is what happens when experts are consumed by a particular discipline acquired over decades, they go into overkill mode and think we can spend as much of our life on it as they. Diets are part of our life, not all of it. It is sad because this diet concept could be so beneficial to so many if only it was less time consuming. I'm sure that Dr. Rolls with her expertise, can devise a simple menu plan without skipping all over the book, with less exotic food items, and yet accomplish her's and our goal....more info
  • great tips
    this book is very useful to understanding the logic behind most people's (my) eating patterns. The book gives practical guide to achieving saitey while reducing overall calories. it has been instrumental to my weight loss success - 20 pounts and counting....more info
  • Eating Plan
    The Volumetrics Eating Plan book is an extremely valuable tool when establishing healthy daily eating habits. This book will help you set a course for life! This book features how to incorporate delicious low/no calorie foods into your diet so that you naturally and easily lose pounds! ...more info
  • Very Good Information
    Back to basics with lots of good information. Gives you a new look at how to eat correctly, stay full, and keep healthy....more info
  • Better than the first book
    This book is MUCH more readable than the first book--I've read both, and to be honest, you can skip (or borrow from the library) the first book and just buy this one to get down to the nitty gritty. This one also has some color pictures to liven things up.

    The recipes are pretty decent, although they seem to be heavy on the bell peppers (as are a lot of diet books). The menu plans she offers are pretty good, as well as the charts. My other small complaint is that she seems to favor traditional "diet" foods instead of showing how you can cut the fat and sugar content without resorting to chemically laden substitutes. You can do this yourself, when you decide how much fat/sugar/bread you do want to allow in your meal plans, but hints could have been included in this book. For example, instead of a fat-free blue cheese dressing, loaded with corn syrup, put some crumbled blue cheese into a vinaigrette. ...more info
  • Easy to follow
    This book sets forth a sensible plan that's flexible and easy to follow. Unlike other plans, it's easy to incorporate into my lifestyle and I feel it's a very healthy plan....more info
  • It Works!

    I have been following the Volumetrics plan ever since I got the book two months ago. What a pleasant surprise - an eating plan that actually works and is very easy to enjoy. I've lost 14lbs so far! I don't have to deprive myself of the foods I love - and I feel full for longer on less calories. The recipes in the book are fabulous - especially the Buffalo Chicken Wrap which is out of this world! It's amazing that making a few simple changes to our regular eating habits can have such a significant effect....more info
  • Good Book
    I am very pleased with this book so far. I have not had a chance to prepare any of the meals, however, what I have read looks good.

    Thanks....more info
  • A good resource
    The Volumetrics Eating Plan is a good resource for healthier recipe ideas. The recipes appear in a very easy to read layout with photos; very pleasant.
    The recipes are a good compromise between our more familiar and fattier foods and the really low fat diets that are so hard to stay on. I am glad I purchased the book...more info
  • A life-changing approach: I lost 220 pounds!
    I began following Volumetrics in April, 2001. Four years later, I have lost 220 pounds! The Volumetrics Weight-Control Plan gave me everything I needed to overcome obesity: a comprehensive guide to good nutrition; a clear explanation of the science of satiety; and a host of delicious recipes to try. I have been able to stick with Volumetrics all this time because I don't feel hungry or deprived. In fact, I would say that by managing my hunger and helping me achieve a normal weight, Volumetrics has given me my life back.

    This new Volumetrics book is a wonderful complement to the first one. It includes more detail on how to implement Volumetrics successfully, along with menu planners and beautiful color photographs of 125 new recipes. I've actually given The Volumetrics Eating Plan to several friends who don't need to lose weight but do like to cook. I only wish it had been available when I started my own Volumetrics eating plan four years ago (and I'm not just saying that because my testimonial appears on page 5!)

    The reviewers who gave the book one and two stars, respectively, don't seem to understand the program. One reviewer complains that the book is "bad science based on a fear of dietary fat calories." In fact, Volumetrics recommends that 20-30% of daily calories come from fat. That's well within accepted guidelines, and ensures both good nutrition and good taste. I eat butter, eggs and cheese (in moderation), and I've lost weight steadily while feeling satisfied on Volumetrics.

    A second reviewer complains that Volumetrics is the same as 99.99% of the diet books out there. I strongly disagree. I tried numerous diets over several decades and never understood the connection between energy density and satiety until Volumetrics explained it to me. Finding out that I could lose weight without being chronically hungry was a revelation!

    I recommend Volumetrics to anyone struggling with obesity. (...)

    ...more info
  • A Well Tested Nearly Painless Plan
    The key to the Volumetrics Eating Plan can be expressed in one word -- water. There are foods, foods that we even tend to like that are mostly water. The book says eat more water based foods to fill your stomach, and put enough other stuff in your stomach to round our your daily diet to a well balanced nutritionally sound balance.

    The devil, as they say, is in the details. How do you plan such a daily menu. It's got to have lots of low cal stuff. It's also got to have things you like or you won't stick with it. In this book there are a lot of things that you'll like. And it gives two versions of a lot of things, one made using traditional methods, the other using methods that will taste much the same but uses ingredients that have a lot few calories.

    This is an eating plan that makes a lot more sense than taking the time to carefully count carbs or calories. It's a plan that many people are much more likely to stick with. This is a program that's much more painless than most, and it works....more info
  • Eat more Weigh Less? Yes, It's True!
    Hats off to Dr Rolls for appetizingly communicating the idea of eating more whole foods. I'm a nutritionally-based wellness counselor and my weight loss clients have had great success with this type of eating plan.
    This book stands out for its simplicity of use, practicality (a must for me) and mouth watering comparison pictures - in a word - speaks volumes! I was tempted to lick the pictures.
    My only regret is that I didn't coin the idea and word "Volumetrics" ;)
    I highly recommend this version of the book.

    Denise Williams info
  • Typical Bad Science based on Fear of Dietary Fat Calories
    The best advice in this book is to eat whole foods and avoid processed food and junk. Heart disease, diabetes and obesity were nearly unheard of one hundred years ago until factory foods began appearing. For that I give it a solid star.

    But I was hoping this book would be different from the other diet books. Like most other diet books, this book goes 180 degrees in the wrong direction on fat. (Perhaps the so called experts have had it wrong all these years considering obesity is still on the rise.)

    The opposite is the best way to avoid hunger -- exchange some volume for some genuine fat! This will get you through the day without hunger pains.

    The Volumetrics plan is like most dieting plans, bad science based on a fear of dietary fat calories. Don't be afraid of some real butter, unprocessed cheese, farm fresh eggs or naturally vitamin rich cod liver oil.

    America is the most over fed and undernourished country in the world. Increasing volume is over feeding. Try nourishing your body instead. Fat carries important vitamins, minerals and live enzymes and is essential for body functions. Our bodies were designed to eat fat. Great grandma was right.
    ...more info
  • A Common-Sense Approach
    Dr. Rolls puts forth an interesting premise in her latest book on weight management: eat for satiety! Yes, that's right, eat until you are satisfied! Dr. Rolls suggests filling up on "low energy dense" foods, such as fresh fruits, vegetables and soups, and enjoying your favorite "high energy dense" foods in moderation.

    It is all about choices, and Dr. Rolls explains that foods with a high water content offer more "fullness" value than foods that have a lower water content. For instance, a large plate piled high with fresh celery, carrots, cucumbers and green peppers would contain far fewer calories than a large plate piled high with potato chips, but, as far as volume is concerned, both choices offer the same amount. The major difference in these two food choices lies with nutritional content and calorie count. The recipes in the book take advantage of these huge caloric differences by combining foods the "Volumetric" way - keeping the food delicious and the calories to a minimum.

    Combine the Volumetrics approach to eating more healthfully with the slew of recipes inside, add the color photographs, menu plans, charts and food lists and you have an easy-to-follow roadmap to success in your weight-loss endeavors.

    Reviewed by Janean Nusz of
    ...more info
  • Feel good factor
    The thing about this book is that it gives you the information that you need to achieve and maintain a healthier lifestyle. Although I have not considered myself to be overweight Barbara Rolls' well thought out and presented book has significantly improved my diet. I haven't felt so good for years. I would recommend you look at this book as it will help give you a longer, healthier life. ...more info
  • The most useful book you will ever read
    Barbara Rolls' new book is the easiest to follow and most easy to stick to weight control book I have ever read. I read her first book on Volumetrics when it came out a few years ago and loved that too. It really changed my views on food and made me loose pounds and keep it off. This new book is really colorful and easy to follow with lots of great recipies. I would definately recommend it. ...more info
  • The Volumetrics Eating Plan
    This is an excellent book. Everyone should have this book!
    Since I was never taught how to eat healthy and properly as a child, this has given me the tools so I can now eat healthy, feel full and not deprive myself of foods that I like that aren't the greatest for me.

    I made my kids read the book too, since I never taught them how to eat properly either.

    I like the pictures that compare the volume of foods and ask you.............which one would you rather eat..........the full plate with the proper seasonings or the small plate prepared the way that we are all used to!...more info
  • Difficult read
    I am finding this book difficult to read. I am sure the information is useful, but I find myself struggling to get through it. Having read several healh-fitness-diet related books, this one was disappointing....more info
  • I love this book and I will let you know this is a great way to live
    I ordered this book from Amazon, and since I start read it I just loved it. I have tried some other diet plan, mainly are South Beach and Artkins. They worked on me, I lost 15 pounds, but I do not think I can continue to do that. I can not eat fruit and my body felt very very tired, and I was in bad mood. I use this volumetrics Eating Plan, I lost weight, the most important is I feel very good and very comfortable. I can eat a lot fruit and every day I feel very satisfied, and I still lose weight. I am doing very good and I feel I can follow this plan for life. The book says this is not a quick fix but a life style change. I really agree. I feel so good so I invite you to try....more info
    The Volumetrics Eating Plan is not a short-term diet book, but provides recipes and ideas on how to eat for the long term. It shows you how to eat fewer calories by making what you eat less calorie dense. It does this by focusing on foods with high water and fiber content. The Volumetrics approach emphasizes foods with a low "energy density," (calories) that are high in water content such as fruits, vegetables, and soups. The idea is that low-calorie, high-water, high-fiber foods generally make you feel full faster so you consume fewer calories overall. The author's research shows that by emphasizing these high-water content, low-calorie-dense foods, a person feels satisfied on many fewer calories per day.

    The diet is balanced in terms of carbohydrates, protein, and fat, and does not eliminate food groups. The author divides foods into 4 categories based on whether a food has less, equal, or more calories per serving than its weight in grams. Category 1 foods should be emphasized and Category 4 foods should be eaten in small quantities. Category 1 foods include such foods as non-starchy fruits and veggies, nonfat milk, and broth-based soups; Category 2 foods include starchy fruits and veggies, grains, cereals, beans, legumes, and low-fat meats; Category 3 foods include meats, cheeses, pizzas, French fries, breads, cakes, and ice cream; and Category 4 foods include crackers, chips, candies, cookies, butter, nuts, and oils. The Volumetrics eating plan allows you to eat your favorite foods occasionally so that you don't feel too deprived and go off the program.

    Included in the book are menu planners and 125 recipes with color photographs. The book also provides worksheets for tracking your food intake and weight. Examples of recipes include: Baked Berry French Toast, Vegetable Party Platter, Sesame Mushroom Kebobs, Corn and Tomato Chowder, Minestrone Soup, Almond Chicken Salad Sandwich, Buffalo Chicken Wraps, Charlie's Greek Salad, Tangy Cole Slaw, Tabbouleh, Balsamic Dressing, Minted Broccoli, Ratatouille, Tofu Pad Thai, Nouveau Lamb Stew, Shrimp Creole, Chicken Parmesan, Risotto Primavera, The Aristotle Pizza, and Maple Cr®®me Caramel.

    The content of the book includes:
    1. Welcome to Volumetrics
    2. Your Personal Weight Management Plan
    3. Breakfast
    4. Appetizers, Starters, and Snacks
    5. Soups
    6. Sandwiches and Wraps
    7. Salads and Salad Dressings
    8. Vegetables and Vegetarian Dishes
    9. Meats
    10. Fish and Shellfish
    11. Poultry
    12. Beans, Rice, and Grains
    13. Pasta and Pizza
    14. Desserts and Fruit
    15. Your Personal Eating Plan

    Barbara Rolls is a professor and nutritionist who worked with the National Institutes of Health, and is well qualified to write this book. The menu is structured and could be time-consuming, yet this should be a good plan for slow and steady weight reduction if you are motivated to put the time into it. It is based on emphasizing low-calorie, high-fiber, high-water-content foods in order to slowly reduce your caloric intake and allow you to lose weight and keep it off. I also recommend a companion book, THE 3:00 PM SECRET: Live Slim and Strong Live Your Dreams, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, and Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You--And Your Waistline--And Drop the Weight for Good

    ...more info
  • At last - an eating plan that makes sense
    I've been watching my weight for years - watching it go up, and up, and up. Until I found this book and it's companion, The Volumetrics Weight Control Plan, I was bogged down by a sense of helplessness and hopelessness. Now - not so much. It didn't turn me into a food saint overnight, but it made me look at what I was eating and choose better ways to pack everything I really liked in 1800 calories a day. I started doing that, and I started losing weight immediately. This eating plan (hate saying the word "die-it") really works, and kids, if it works for me - the self-pitying fat lady - it'll work for you. It's got great recipes and sound medical research to back up the premise. It's not flashy or glitzy. She's not trying to sell supplements or miracle cures. She just tells you how to feel full on fewer calories. There's nothing revolutionary about the science, just the presentation. If you want to lose weight permanently - this is the books, kids. You'll feel full, eat all those things you love, and lose weight. Honest!...more info
  • It's just me.
    This is a good book but obviously you need to be serious about a diet plan or no book will help....more info
  • Eat All You Want and Still Lose Weight!
    I don't know about anyone else but I am sick and tired of restrictive diets. In my 40 years I have heard all about the dangers of sugar and white flour, the dangers of fats, and the dangers of carbohydrates. I have read books that limited my food intake to grapefruit, to cabbage soup, and even worse to the infamous lemonade with cayenne pepper. I have been educated about the dangers of eating foods bad for my blood type (does Rh value come into play?) and the dangers of mixing foods (the evil sandwich!). And in the end I ate whatever I wanted.

    Dr. Barbara Rolls teaches and does nutrition research at Penn State University, where she holds the endowed Guthrie Chair of Nutritional Sciences. Her first book, The Volumetrics Weight-Control Plan, was published in 2000 in the middle of the great no carb boom and just didn't compete with Atkins and South Beach. We should all be grateful that she stuck it out and gave us The Volumetrics Eating Plan.

    You may wonder what kind of groundbreaking new food Rolls is bringing to the forefront, or what kinds of restrictions she presents. Guess what? The answer is NONE! Rolls' research shows that people generally eat the same volume of food each day. We seem to have an innate sense of what quantity we need to feel full and we automatically eat that much. If we eat significantly less than that amount we feel extremely deprived and hungry, significantly more and we feel like piggies.

    Since weight loss only happens when you take in fewer calories than you expend, the book tells us that to lose weight we must exercise daily and reduce caloric intake. This should not be news to anyone. No magic bullets, no special foods, no restrictions--cut calories going in and increase calories going out. What is different is Rolls' approach. Since we need to eat the same volume of food to feel satisfied, we must choose our foods so that we can eat the most amount for the least calories. We need to get the most bang for our caloric buck in order to successfully lose weight and keep it off.

    Volumetrics categorizes foods by Energy Density (calories divided by grams). The foods with the highest ED are full of fats, alcohol, and carbs; the lowest ED foods are full of water, fiber, and protein. For example, 1/4 cup raisins has the same ED as 2 full cups of grapes. Our diet should be based on mostly low ED foods such soups, fruits and vegetables, oatmeals, and lowfat dairy, with enough of the high ED food to meet our basic nutritional needs.

    To assist the dieter Rolls provides all the formulas to calculate daily caloric needs and the menus and recipes necessary to decide what to eat to lose weight. I tried several of the recipes, each of which was also tried by my husband the Chef (really, he is a Cordon Bleu trained Executive Chef with 25 years experience and tends to hate food that does not involve butter). We both were impressed. The House Dressing is a lovely creamy rich lightly spiced buttermilk yogurt dressing that is as good as a dip as it is on a salad, and the Veggie Stuffed Macaroni and Cheese was a warm, rich, and creamy blend of whole wheat pasta, low fat cheddar, Parmesan, and veggies AND I was able to eat almost 2 cups of it for same caloric bang as only 3/4 cup of standard recipe macaroni and cheese. Add a salad and light dessert and I was stuffed and satisfied.

    Consumer Reports rated Volumetrics as the number one diet in terms of sustainable weight loss and now I understand why. There's nothing crazy or intensely scientific or new. Just exercise more and eat lots of filling low Energy Density foods so that you can cut calories while still eating a lot and you will lose weight. Now what am I going to do with all those Atkins bars?...more info
  • Kindle-specific review
    After downloading and reading the Kindle book sample, I was eager to buy the book and read more. Before the positives, let me say that I was very disappointed to find that the graphics of the Eating Plan and Modular Lists are unreadable and therefore worthless. The ample recipes are quite readable, but I'm not a "recipe" kind of gal. I need to get a sense of the gestalt and trust the reference material in order to dive in and actually do it. That said, the Table of Contents, at least, is great, with all the recipes listed with links to the text so I don't have to go through highlighting everything. If the book had included links to those critical Eating Plan and Modular Lists online so at least I could read them on my computer, this would have been a five-star review.

    I'm tempted to return the book, but this is really a Kindle publishing problem. I hope all Kindle publishers will start providing links to online versions of charts and tables that do not lend themselves well to Kindle presentation; that, or figure out another way to present the information that does.

    Some reviewers have criticized the fact that the author repeats herself too much and that the whole thing could be summed up in a few sentences, but I disagree. First of all, I am in my fifties, in poor health, and (like so many of us) obese--largely from following all those lose-weight-quick diets that kept telling me I didn't have to exercise to stay healthy. I'm also more forgetful now than I used to be, so I like the way the author reasons with me. Sure, it could have been edited down a little more tightly, but at least the repetitive info is of substance. This is not a book filled up with a lot of boosterism and chatty non-information, for which I am grateful. And I learned something I did not know: research has shown that people habitually dish out, and are satisfied with, portions of a certain size no matter what the nutrient or caloric density of those portions. I can see that, by following Volumetrics principles along with those of the Reality Diet, I'm going to be able to get my health back....more info
  • book review
    Item was shipped immediately and came in great condition. I have not read it all yet, but seems to be a very informative book. Cost was not bad either...more info
  • volumterics
    I went through the book and it does ask for things not usually in the home. I would like it better if it would list things-common-to make meals....more info
  • The recipes are actually fairly good!
    The theory is more practical than most. Best of all, the recipes and cooking advice are usable and pretty good....more info
  • Volumetrics Book
    Good reading - how the hard part - to follow it......more info
  • Volumetrics eating plan & recipes for feeling full on fewer calories
    So far so good. Some of the math for determining how many calories to
    consume each day doesn't work well for someone 67 yrs old. If you are
    35 yrs old the math works good. The book is well written with few errors....more info
  • More than a diet book
    I have read alot of diet books and been on alot of diets. I found this to be an eating plan that works for me. I am eating fruit. Something I never ate before. This plan works in my life with less effort than I ever imagined. I have lost weight without really trying. I would recommend this book and eating plan (not a diet) for anyone who wants to lose weight, feel better and change their eating habits to keep it off. ...more info
  • Excellent Eating Plan
    This is a very easy to follow diet book that has a lot of flexibility and has great ideas for low calorie, low fat, filling meals. The reciepes are also very good....more info