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

by Barbara J. Rolls

Barbara Rolls, PhD, and co-author Robert Barnett present Volumetrics, a long-term, sensible approach to weight loss based on the breakthrough concept that you can feel full while eating fewer calories. With Volumetrics, leading nutritionist Barbara Rolls, PhD, has devised a plan to give people what they′ve always wanted: a way to lose weight while still feeling full and satisfied. By concentrating on energy density (the amount of calories in a given volume of food) and its relation to feeling replete, Rolls and co-author Bob Barnett guide the reader towards a more rewarding and manageable lifetime approach to eating - one that doesn′t include deprivation. Unlike many fad diets, their ideas are based on a solid body of scientific research, revealing the many factors that determine how much we eat, and hence how much weight we gain. From this research, Rolls and Barnett have created a clear program with tasty recipes, menus, and eating recommendations that can help anyone lose weight safely and effectively.

Genres: Health, Nonfiction, Food, Diets, Cooking

384 pages, Mass Market Paperback

First published January 1, 2000

Reviews

[Mehrsa · Rating 2 out of 5]

I sometimes get in healthfood kicks. Usually at the end of winter when I feel not so healthy. This book was not helpful. It was based on old and wrong science and focused on calorie restriction, which does not work

[Maggie the Muskoka Library Mouse · Rating 3 out of 5]

A different approach to losing weight and eating healthier, I found this book very helpful and hopeful. The plan is laid out in easy-to-understand language, and the authors are very encouraging, not guilt-inducing. The recipes are all simple and made with common ingredients, increasing the ability to stick to the approach.

[Diane · Rating 4 out of 5]

You crave the same weight of food every day. Learn how to replace high-calorie dense food with lower calorie water/ fiber filled food. Get better nutrition, lose weight, without feeling hungry. This is not a diet it is a technique for eating better.

[Shhhh... Books · Rating 3 out of 5]

I think this book offers good advice for almost anyone trying to control or lose weight.

I bought this book not because I'm overweight per se, but because Consumer Reports rated it as the top weight loss plan and I believe I recently gained a pant size--and decided that I would rather try to burn it off then buy new pants.

I've been trying to jumpstart my summer by following the books suggestions for the two weeks.

The premise of this book is that while the number of calories we eat may vary from day to day, studies show that we almost always eat the same weight of food. So, Volumetrics encourages specific foods (typically higher in fiber or lower in fat) that fulfill satiety without adding calories. Basically, the idea is to fill full while still losing weight.

Thus, I've changed my habits so that I've been eating whole wheat cereal with fruit in the morning, a broth-based soup once a day with either lunch or dinner, eating extra fruits, veggies, and whole grains--and not doing the following: alcohol, whole milk, soda, cheeseburgers (I normally have three a week), fatty sweets, or other indulgences if I can avoid them.

Also trying to either excercise or have very active days instead of sitting on my butt in the office.

I actually feel great after a week--hopefully after two weeks I'll feel even better. 5:00 PM can be misery when I've eaten all of my healthy snacks and I'm trying to holdoff so as to enjoy my dinner, but I get by.

[Jenny · Rating 2 out of 5]

In my ongoing quest to learn more about health, nutrition and fitness, I picked up this book. Nothing earth-shattering was found by reading and the title is a bit deceiving. One would think that this book would show you how you can eat large portions and still loose weight. It did not. I emphasized the traditional - portion control, load up on veggies and a little fruit, stay away from processed foods, and exercise. Deja vu...hello, Weight Watchers?

The one interesting tid bit in this book that I have not found in any of the other healh reading I do, is that they discuss findings from food studies..actual studies where they test people's eating patterns (portion sizes, how they determine hunger levels)

Another intesting feature is that an entire chapter was spent discussing how eating soup is good for your body in three very major ways -hydration, hunger satisfaction, and overall nutrition. We are talking broth-based soup her people. I completely agree with this as I eat soup practically everyday.

If you are looking to increase your knowledge of health and nutritiion, this book is not a necessity to read. Pick up something by Bob Greene or any of Dr. Oz's YOU books.

[ضحى الحداد · Rating 5 out of 5]

I was recommended this book by a dear friend, she wasn't sure if this plan actually works so we decided to read it and try it together and I was really surprised by the results !! this book was so easy to follow and it all comes down to one important fact: eat more vegetables and fruits and you will control your weight and your health.
being vegan I had no problems with the basic concept of the book and actually my doctor encouraged me to continue on this plan as I am doing so well with it
most recommended to whoever is struggling with their health or weight, I would suggest reading Dr. Mcdougall's ( The Starch Solution ) and it will provide a more wholesome learning experience in nutrition

[Belann · Rating 3 out of 5]

This philosophy of this book is similar to Eat and Be Lean, a book from 1991. The idea is in my mind really quite sound. If you fill up on vegetables and fruits, which are less dense than some other foods, you will lose weight. In the book foods are rated according to energy density. You eat less of energy dense foods, and more of foods with lower density. It doesn't really restrict foods, per se, but advises which foods can only be consumed in small amounts. Again, it is an old idea recycled, but I do think it makes an important point.

[Tessa · Rating 3 out of 5]

Great overview of why some foods do a better job than others to satisfy hunger. Has some techniques for weight loss that are healthier options than others I've seen. Lots of research and scientific evidence. Writing style seems a little too elementary at times (they repeat the same thing over and over).

[Renetta · Rating 5 out of 5]

The cover image on this book has stuck with me all these years and when I'm torn between a decision to eat healthy or not I remember that part of a sad little burger vs the big yummy bowl of soup. It has helped often. There's a lot of great info inside as well!

[Jenn martin · Rating 3 out of 5]

pretty basic stuff...eat food full of water and you will fill fuller. Eat lots of veggies and fruit. I'd have to say I didn't learn anything new but it isn't some sort of crazy fad diet either.

[Ed · Rating 1 out of 5]

Of no help. Boils down to eat smaller portions and lots of veggies. Duh!

[Amber · Rating 3 out of 5]

I am reading this for work. It really is simple common sense.