“The [consumer products rating guide] gave its highest honors to the ‘Volumetrics Eating Plan’ diet.” – New York Post
“Backed by the best research.” – USA Today
“Volumetrics could be the most popular and effective diet you have never heard of.” – Newsweek
“With its emphasis on . . . ‘high-volume, low-calorie foods, the Volumetrics Diet promises you’ll lose weight without starving. . . . Experts love its emphasis on whole foods and veggies and dieters love it for the wide range of fiber-packed recipes that keep you full for hours.” – Shape Magazine — Winner, Best Low-Calorie Diet
From the Back Cover
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.
About the Author
Barbara Rolls, Ph.D., is professor of nutritional sciences and the Helen A. Guthrie Chair of Nutritional Sciences at Pennsylvania State University, where she heads the Laboratory for the Study of Human Ingestive Behavior. A veteran nutrition researcher and past president of both the Society for the Study of Ingestive Behavior and the Obesity Society, Dr. Rolls has been honored throughout her career with numerous awards, including Fellow of the American Association for the Advancement of Science and honorary membership in the American Dietetic Association. In 2010 she received the Obesity Society’s highest honor, the George A. Bray Founders Award, and was elected to the American Society for Nutrition’s Fellows Class of 2011. She is the author of more than 250 research articles and six books, including The Volumetrics Weight Control Plan and The Volumetrics Eating Plan. She lives in State College, Pennsylvania.
Mindy Hermann, R.D., is a writer who specializes in collaborative projects on cooking, food, and nutrition with researchers, health professionals, and chefs. The Ultimate Volumetrics Diet is her tenth book. She lives in Mount Kisco, New York.
Excerpt. © Reprinted by permission. All rights reserved.
The Volumetrics Eating Plan
Techniques and Recipes for Feeling Full on Fewer CaloriesBy Rolls, Barbara
HarperCollins Publishers
ISBN: 0060737298
Chapter One
Welcome to Volumetrics
Fed up with fad diets that ask you to give up your favorite foods? Tired of feelingravenous when cutting back on calories? Searching for a sensible, healthy way tomanage your weight? Welcome to Volumetrics! With this weight management plan,you’ll learn how to fit your favorite foods into your day while eating nutritiously. Perhapsthe best news of all is that you’ll discover why eating more, not less, of certainfoods can be the answer to losing weight and keeping it off.
I am not going to promise that managing your weight will be easy, but I will showyou how to make it healthy and sustainable. If you have found that your weight hasbeen creeping up over the years, you are certainly not alone. More than half of alladults in America are overweight or obese. We are surrounded by a huge variety oftempting high-calorie foods, and we are less and less active. For most of us, it is difficultto avoid putting on weight in this obesigenic environment. To resist the almost inevitableweight gain over time, you need sound strategies. I will show you whatrecent research reveals about how to choose foods that will help you to maintain orreach your optimal weight.
First, let me share with you some information about why I am qualified to directyou to the best food choices. I have spent my career studying eating behavior andweight management. As a professor of nutritional sciences at Penn State University, Itrain students and conduct research funded by the National Institutes of Health. Mylab includes a large research kitchen and dining area. For our studies, people come tothe dining area to eat. We test how different properties of foods such as calorie density,fat content, or portion size affect how much people eat, how hungry they feel, and what affects the enjoyment of the foods being eaten. Our studies have lead to abetter understanding of which foods can help curb hunger without adding extracalories. It is exciting to be doing work that has an impact on the biggest health challengewe have ever faced as a nation — the obesity epidemic. This book gives me theopportunity to take what we have learned in the laboratory and translate it into asensible, easy-to-follow eating plan that you can use. I look forward to telling youabout the basics of healthy weight management.
Volumetrics is an eating plan based on the latest research on how to controlhunger while managing calories to lose weight or to hold steady at your currentweight. The plan also helps ensure that you are eating a balanced and nutritious diet.Often, when people decide to make the commitment to lose weight, they forget thatthe foods they eat affect a lot more than their weight. When you are eating fewercalories than you normally do, it is more important than ever to eat a good balance ofnutrients. Because you are eating less, you are already at higher risk of not getting anadequate amount of key nutrients. Dieting is the worst possible time to cut out entirefood groups. Although Volumetrics can be used to help achieve your goal weight, it isnot just for those who want to manage their weight. Since it is a practical guide tonutritious and satisfying foods, it will help to establish habits associated with eatingwell for optimal health.
Weight-loss clinics across the country are using Volumetrics. Both physicians anddietitians love it because it is a healthy, sensible weight management program.Theytell me that their patients are asking for simple and practical advice, as well asrecipes to help them achieve and sustain their weight loss. This book will give youjust that. It is intended as a companion to The Volumetrics Weight-Control Plan. You canread more about the science behind Volumetrics in that book.
This book is filled with simple tips on how you can enjoy delicious food whilemanaging your weight. After being introduced to the basics of Volumetrics in thischapter, you will develop your personalized weight management plan in Chapter 2. Abig challenge for me has been to show you how to fit Volumetrics into your busy life. Iknow when I come home from a day at work, I don’t want to spend a lot of time inthe kitchen. In Chapters 3 to 14, you will find recipes for tasty, easy-to-preparedishes. In addition to the recipes, I give you a variety of tools to help you follow theVolumetrics Eating Plan:
- Techniques for modifying your favorite recipes and incorporating more volumetricfoods into your diet.
- A menu plan to give you structure as you learn about what and how much youshould be eating. If you find it helpful, you can continue to use this plan — personalizeit to suit your preferences.
- A variety of quick meal ideas in the menu plan.
- Modular lists of foods that are equivalent in calories to help you add variety toyour menus.
- Self-monitoring charts to keep you on track.
For those of you who like structure, I have included a menu plan in Chapter 15 toguide you through your first month of Volumetrics eating. In the long run, I want toteach you the principles of healthy eating for weight management, so you can applythem no matter the situation. I will show you how to find an eating pattern that is soenjoyable that you will want to sustain it. I can assure you that, if you eat the Volumetricsway, you will be eating a diet that fits with the recommendations of themajor health organizations in America and that will help you to lose weight or keepextra pounds from sneaking up on you.
Continues…
Excerpted from The Volumetrics Eating Planby Rolls, Barbara Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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