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| The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories | 
 enlarge | Author: Barbara J. Rolls
Publisher: Harper Paperbacks
Category: Book
List Price: $15.95
Buy New: $4.71
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Avg. Customer Rating:  78 reviews
Sales Rank: 12104
Media: Paperback
Number Of Items: 1
Pages: 336
Shipping Weight (lbs): 1.7
Dimensions (in): 9.3 x 8 x 0.8
ISBN: 0060737301
Dewey Decimal Number: 641.5635
EAN: 9780060737306
ASIN: 0060737301
Publication Date: May 1, 2007
Availability: Usually ships in 1-2 business days
Condition: New & Unread Book with Remainder Marked- May Have Slight Handling Wear From Bookstore Shelf- Instock For Immediate Shipping
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| Customer Reviews:
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 Common Sense Approach Kicked Up a Notch March 10, 2005
177 out of 186 found this review helpful
Recently on the cover of US News and World Report, the Volumetrics Eating Plan reaches out as the latest pathfinder in the new frontier of common sense dieting for life as "pioneered" by Dr. Will Clower in his eye-opener to faux foods and their negative impact on the American diet, "The Fat Fallacy". Unlike Mireille Guiliano of "French Women Don't Get Fat" fame, author Barbara Rolls has all the right nutrition-savvy credentials, which will definitely appeal to those lifetime strategists needing a nod from the medical community. As different as Guiliano and Rolls are in terms of in-the-trenches experience, both books have the same message, albeit Guliano's formats hers as a memoir with recipes and Rolls provides a more theoretical approach again with the requisite recipes.
During numerous trials, Rolls noticed that despite the macronutrients involved, (the current trend in dieting divides everything into three groups: carbohydrates, protein and fat) people still ate the same amount of food each day. What was different and what caused people to gain weight was that they ate different caloric amounts. Rolls realized that since people eat a specific volume of food daily, if they chose foods that would provide that same comfortable volume with less calories and more nutriments, weight loss would be achieved and easy to maintain without calorie counting.
Rolls suggests making up a large portion of one's diet with category 1 foods: foods that have fewer calories in a serving than their weight in grams -- most water and fiber rich foods like fruits, vegetables, and low-fat dairy product fall into this category. Rolls defines 4 categories, touting also a more expansive enjoyment of category 2 which includes foods with calories equal to or slightly greater than their weight --- ie., fish, chicken without fat or skin, potatoes, pasta, rice, beans, and low-fat salad dressings. The usual suspects like beef, cheese, pretzels, full-fat salad dressings, chips, cookies,ice cream, bacon, oils, and french fries that have two or more times as many calories as their weight can still be eaten, but need to be controlled.
Think of it this way: if you started off your meal with a fruit salad of sliced apples, strawberries and pineapple slices, you immediately have moved the gauge in your brain's satiety monitor towards the 'full' position. You have also provided your body with water, fiber and vitamins. If you followed this starter with a small bowl of soup containing all sorts of vegetables, chicken pieces and stock, you are providing your body a variety of nutrition form different sources. Finishing with a smaller cut of fish or chicken or whatever, only stands to reason - you are already "full" and your need to eat more dissovles as your brain registers the fact that you have provided your body enough nutriments.
Bottom line: Common sense epiphany whose positive functionality is demonstrated by years of observation and test studies. High calorie no-no foods that are usually forbidden on many diets are allowed here in moderation -- carb rich foods that are verboten on high-protein diets like Atkens and South Beach are okay here as the message is similar to the premise in "Fremch Women Don't Get Fat" and "The Fat Fallacy" -- eating real food, rich in nutriements and variety provide your body what it needs and fulfils the body's need for satiety. The result? no brainer -- better health and maintainable weight.
Volumetrics - Have your cake and lose weight too! March 1, 2005
251 out of 260 found this review helpful
Dr. Barbara Rolls is one of the leading researchers on weight management. Through her studies she has been able to demonstrate that people can eat hundreds of calories less per day, lose weight and not feel deprived. Dr. Rolls shares her work in her new 316 page hardcover book, "The Volumetrics Eating Plan".
The secret is what Dr. Rolls calls, "volumetrics". With volumetrics you are not micromanaging your nutrients ie eating no fat or eating a high protein diet, nor are you giving up favorite foods like chocolate, bread or cheese. With volumetrics you learn to choose foods that will help you control hunger, lose weight yet not be "on a diet".
In studies Dr. Rolls conducted she discovered the foods that provide the most "bang" for your calorie buck. In her first book "The Volumetrics Weight - Control Plan" she described the science behind her research. In this book she goes further and describes how to implement these techniques in your daily life.
Dr. Rolls found in test studies that subjects could eat up to 800 calories LESS per day and not even notice the difference if they made the right choices.
You will learn how to choose the right foods that will help you lose weight without dieting and feelings of depriviation. Volumetrics involves energy density. Dr. Rolls categorizes foods according to their density. Density is based on amount of calories per gram of food. These categories range from Catergory 1 the least energy dense (green beans, celery, lettuce etc.) to Catergory 2 (olives, ketchup, rice etc.) to category 3 (raisins, hard pretzels, oil packed tuna etc.) to catergory 4 - high energy dense foods (bacon, butter, pecans etc.) If you select the lower energy dense foods most of the time and add in select portions of the high energy dense foods you will lose weight. Though it sounds complicated, Dr. Rolls explains it so thoroughly its very easy to understand and once you get the hang of it, you will know exactly what foods to choose more of and whant to choose less of.
Dr. Rolls includes a number of delicious recipes also. Her Thai Chicken Salad is perfection! Other yummy recipes include oven roasted potatoes, shrimp creole, stir fried turkey with crunchy veggies, pork chops with orange soy sauce and charlie's greek salad.
She also includes a simple walking plan that will enhance your weight loss even further. Simple ways to increase your steps. Dr.Rolls teaches you how to determine your baseline walking and work up from there. A nice bonus to the book!
The beauty of "The Volumetrics Eating Plan" is you learn how to incorporate all the foods you love like chocolate, cheese, pizza etc volumetrically so you can eat them and lose weight!
She also includes several weeks of menu plans. These are simple to understand with easy to find ingredients. One drawback is that a whole weeks worth of menus are on one page so its a bit hard to read. Other than the weekly menu plans which are squished on a page, the rest of the book is generously laid out with easy to read text and lots of full color photographs.
The one weak area in the book is the lack of success stories. Though Dr. Rolls shares a few letters she has received from clients, I would like to have seen more letters and some before and after photographs.
Overall, the book is excellent and clearly explains how you can have your cake and lose weight too!
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