The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories [Paperback]

Barbara J. Rolls (Author), Robert A. Barnett (Author)

Book Description

Release date: December 5, 2000

Dieters everywhere have the same complaint: they're hungry all the time. Now this revolutionary book, based on sound scientific principles, can help you lose weight safely, effectively, and permanently without those gnawing pangs of hunger.

The Volumetrics Weight-Control Plan introduces the concept of "energy density" -- concentration of calories in each portion of food. Here you'll learn how to avoid high energy -- dense foods, and how such different nutritional factors as fat, fiber, protein, and water affect energy density and satiety. You'll discover which foods, eaten under which circumstances, allow you to consume fewer calories and still be satisfied. And you'll get to know the hidden calorie traps, seemingly innocuous foods that can sneak unwanted calories into your body. Finally, the authors offer 60 sensible, tasty and easy recipes, plus an integrated program of exercise and behavior management that can be sustained over a lifetime.

Editorial Reviews

Amazon.com Review

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 --This text refers to an out of print or unavailable edition of this title.

Review

“Refreshing. . . .Honest--and honestly motivating.” (Washington Post )

VOLUMETRICS... is such a refreshing entry into the crowded weight-loss market. It’s honest-- and honestly motivating...This book treats its readers respectfully, never promising more than it can deliver-- but delivering plenty nonetheless. (Lawrence Lindner, The Washington Post )

Most Effective Diet of 2011 (The Daily Beast )

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Product Details

• Paperback: 336 pages
• Publisher: William Morrow Paperbacks; 1 edition (December 5, 2000)
• Language: English
• ISBN-10: 0060932724
• ISBN-13: 978-0060932725
• Product Dimensions: 5.3 x 1 x 8 inches
• Shipping Weight: 8.8 ounces (View shipping rates and policies)
• Average Customer Review: 4.6 out of 5 stars  See all reviews (107 customer reviews)
• Amazon Best Sellers Rank: #184,593 in Books (See Top 100 in Books)

Most Helpful Customer Reviews

219 of 221 people found the following review helpful

5.0 out of 5 stars Volumetrics Offers the Right Advice June 12, 2000

By A Customer

Format:Hardcover

"Volumetrics" is the best weight management book available today. This is the book anybody interested in weight management should read. It is a refreshingly honest approach that refutes a lot of the diet hype books on the market today. The book offers practical advice on how to control your hunger, as well as recipes. It doesn't offer the phony promises of "burn away fat while eating lard" that so many of the blockbuster diets on the market offer. Instead, it delivers a pound-shedding plan to lose excess weight without feeling hungry that is based on years of science research. The general premise is built around research that indicates that people eat the same WEIGHT of food everyday, regardless of the number of calories that it contains. Lower the calorie content, but not the food's weight and you will lose excess pounds without going hungry. It is a very easy book to read and includes recipes for meals, and is easier to follow than other energy density-base books such as the Pritikin Principle. It also appears more thorough and honest than Dr. Shapiro's Picture Perfect Weight Loss. The book's only weakness is its lack of color photographs and illustrations, which is unfortunate because that will probably hurt sales.

69 of 70 people found the following review helpful

5.0 out of 5 stars A Nutrition MUST READ! March 4, 2005

By K. Walters VINE™ VOICE

Format:Paperback|Amazon Verified Purchase

I am a fitness and nutrition fanatic (just ask Amazon who I could singlehandedly support)! I own 100s of nutrition and diet books, and this ranks near the top. Why? Well, first, this is the ONLY diet plan that I have followed that has not left me feeling deprived and hungry most of the day. Second, I have been able to lose the weight I wanted following this plan. Third, this plan is healthy, well-researched and does not promote the exclusion of any food type, which makes maintaining weight after weight loss extremely difficult to impossible. And finally, the author presents her research and information in a clear-cut and easily understandable manner.

As a result, this is a plan that I will be able to follow for life, which means I may be in the minority of people who is able to maintain my weight long-term. I can't recommend this book enough. If I was stranded on a desert island and could only bring one of my many nutrition books with me, this would be it. I look forward to reading Dr. Rolls' update to this book, entitled the Volumetrics Eating Plan, which was released this month.

86 of 89 people found the following review helpful

5.0 out of 5 stars Evidence-based AND delicious January 5, 2000

By A Customer

Format:Hardcover

I found this book to be a sensible way to approach eating- for life, not just dieting. It contains a wealth of practical advice that is supported by solid research evidence. The meal plans and recipes are varied, not overly burdensome, and the ones I tried were delicious.

56 of 57 people found the following review helpful

5.0 out of 5 stars This works! March 8, 2000

By Olive Drab

Format:Hardcover

I have tried to lose weight and this approach is the first that actually works. I have lost 7 pounds in 2 months. It is a sensible approach to one's diet, focusing on eating lots of vegetables and fruits.

When you fill up on water-rich food (veggies & fruits), it's easy to avoid ingesting foods like chips and sweets. The idea is to eat when you are hungry, but eat foods that are veggie-rich. It also suggests that you don't eat when you're not hungry. I found this hard at first, but when I want to eat and am not hungry, I make myself a healthy salad, and it's satisfying.

Give this a shot - the book is worth it's cost. I'm finally down the road of weight loss! I hope it works for you, too!

51 of 52 people found the following review helpful

5.0 out of 5 stars Credible, scientific, yet easy to read and understand January 21, 2000

By A Customer

Format:Hardcover

I applaud the authors for presenting truthful information about dieting that seeks to be helpful even at the potential cost of missing simple-minded readers seeking an easy out offered by the latest fad diet. The book is well organized, easy to read, convincing, and helpful to those who want to learn and are serious about dealing with weight problems for the long term.

29 of 29 people found the following review helpful

5.0 out of 5 stars Volumetrics Weight-Control: Feel Full on Fewer Calories February 8, 2001

By A Customer

Format:Paperback

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!

34 of 35 people found the following review helpful

5.0 out of 5 stars Outstanding weight loss book! November 5, 2004

By Lee Mellott TOP 500 REVIEWERVINE™ VOICE

Format:Hardcover|Amazon Verified Purchase

When this book came out there was very little hype about it. The title is not sexy, there are no exciting visuals, weight loss is not fast. Thus many people ignored it and hopped on the "diet of the week" bandwagon.

Yet "The Volumetrics Weight-Control Plan" by Rolls and Barnett is one of the best, easiest to follow "diet" plans on the market. And it is backed up by research.

The plan is simple. On a daily average most people eat about the same weight of food. That weight could have a caloric value of 1500 calories or 2500 calories depending on what you select to eat. Rolls and Barnett teach you to eat lower calorie but high satiety foods by increasing the water rich foods in your diet. Foods like fruits and vegetables. These will fill you up and thus you will eat less.

For example you could eat Italian Pasta Salad with a lot of veggies and for 200 calories eat TWICE as much as Italina Pasta Salad thats heavy on the rotini. You could eat one 60 calorie cookie in a snap or eat one juicy water filled apple for the same amount of calories over a longer period of time. You get more food for the same calories. Because you are eating more food you will over the course of the day eat less and thus your calories will be lower and you will over time lose weight.

Rolls and Barnett give plenty of recipes, substitutions, and suggestions to help you easily accomplish your goals. Try it today. Have a cup of soup or an apple prior to eating lunch. Thise foods are filling and you will eat less of the energy dense foods like chips and candy.

An easy to understand, excellent plan for good health and weight loss!