Synopses & Reviews
Welcome to The "Volumetrics Weight-Control Plan, the first book to use breakthrough new research on the science of satiety to help you control your eating habits. What is satiety? It's the feeling of fullness at the end of a meal, the feeling that you are no longer hungry. The more satiety you feel after a meal, the less you'll eat at the next one.
Satiety is the missing ingredient in weight management. Cut calories by simply eating less, and you'll feel hungry and deprived. You may be able to stick to such a diet for the short term, but to become successful at lifelong weight management, you'll need an eating pattern that lets you feel full with fewer calories.
The primary way to do this is to get smart about your food choices. For any given level of calories, some foods will have a small effect on satiety, others a large one. The right food choices will help you control hunger and eat fewer calories, so you can lose weight, keep it off, and stay healthy.
There's no secret to weight management: Consume fewer calories and burn more in physical activity. You can't lose weight without controlling calories. But you can control calories without feeling hungry. Feeling full and satisfied while eating foods you like is a critical component of our approach to weight management.
The basic strategy of "Volumetrics is to eat a satisfying volume of food while controlling calories and meeting nutrient requirements.The Foods You Choose
Which foods should you choose?
Surprisingly, foods with a high water content have a big impact on satiety. But you can't simply drink lots of water, which quenches thirst without sating hunger. You'll need to eat more foods that arenaturally rich in water, such as fruits, vegetables, low-fat milk, and cooked grains, as well as lean meats, poultry, fish, and beans. It also means eating more water-rich dishes: soups, stews, casseroles, pasta with vegetables, and fruit-based desserts. On the other hand, you'll have to be very careful about foods that are very low in water: high-fat foods like potato chips, but also low-fat and fat-free foods that contain very little moisture, like pretzels, crackers, and fat-free cookies.
Why is water so helpful in controlling calories? It dilutes the calories in a given amount of food. When you add water-rich blueberries to your breakfast cereal, or water-rich eggplant to your lasagna, you add food volume but few calories. You can eat more for the same calories. This property of foods -- the calories in a given portion -- is the core concept of this book. We call it by its scientific term, energy density.
Water is only one of many food elements that affect satiety and energy density. In addition to water, fiber can be added to foods to lower the calories in a portion. It provides bulk without a lot of calories. So by strategically increasing the water and fiber content of meals-with the addition of fruits, vegetables, and whole grains you can dramatically cut the calories per portion -- you lower the energy density. On the other hand, the component of foods that increases the energy density the most is fat. Fat has more than twice as many calories per portion as either carbohydrate or protein. So if you cut fat, you can lower the energy density of a meal. You can combine these strategies: Increase the water and fiber content of foods while lowering the fat content to getsatisfying portions with few calories.
This book is based on recent research showing how foods affect hunger and satiety, which in turn has led to new ways to manage weight. Each of the major elements that makes up food -- fat, carbohydrates, protein, water -- has an effect on satiety. So do other dietary components: sugar, fiber, alcohol, and sugar and fat substitutes. In the next part of the book, we explore these influences in detail so you can learn the basic principles of choosing a lower-calorie, more satisfying diet.Satisfying Portions
If you've suffered through dietary deprivation to lose weight, you may find it hard to believe that you can eat more food, feel full, and still reduce your total caloric intake. To make our program work, some people, if they choose lots of foods that have only few calories in a portion, may actually have to retrain themselves to eat larger portions than they do now.
We won't ask you to greatly restrict your food choices. You won't have to cut out all the fat from your diet, live on rabbit food, subsist on foods on a "free" list, or avoid any food. "Volumetrics allows a wide choice of foods. You'll be able to eat bread, pasta, rice, beef, chicken, fish and seafood, dairy products, vegetables, and fruits.
To do so while cutting calories, we'll show you how to make changes such as adding vegetables to a risotto, or choosing fruit over fat-free cookies for dessert. You'll also gain greater understanding of the kinds of foods that are deceptively easy to overeat, whether it's cheese, chocolate, raisins, or pretzels. We won't ask you to ban them. That's not our style, because it's not a style that works. Instead, we will give you specificstrategies so you can enjoy them without taking in too many calories. "Volumetrics is not really a diet at all, but a new way to choose satisfying, lower-calorie foods.
While we emphasize lowering the energy density of your dietary pattern because that's the best way to eat a satisfying amount of food, we don't want you to get the impression that energy-dense foods are "bad" or "forbidden." Who wants to go through life without chocolate? Favorite foods, even if they are high in energy density, have a place in your dietary pattern. But you will have to plan for them. If you rely on the body's satiety signals to stop you eating chocolate, you'll consume too many calories. So you'll need to satisfy your hunger with foods of lower energy density, and then enjoy high-energy-dense foods in appropriate portions. If the meal itself is satiating, a half-ounce of chocolate is a satisfying ending.
Four-Cheese Vegetable Lasagna
Yield: 10 servings.Nutritional Information Per Serving. Calories: 245.
Energy Density: 1.1.
Carbohydrate: 30 g.
Fat: 6 g.
Protein: 18 g.
Fiber: 3 g.
Sodium: 562 Mg.
Good Source: Protein, Calcium, Vitamin A, Vitamin C.
Lasagna can be a heavy, caloric dish. This one is both flavorful and lighter. With plenty of vegetables, the energy density plummets, which allows this tasty version to be made with real Parmesan cheese and lower-fat cheeses, rather than fat-free cheeses, and still provide nearly 1/2 pound per serving for under 250 calories.
Ingredients: 12 uncooked lasagna noodles, cooked and drained
2 teaspoons olive oil
2 cups chopped broccoli
2 cups sliced mushrooms
1 1/2 cups thinly sliced carrot
1/2 cup chopped red orgreen bell pepper
3 cloves garlic, minced
1 cup sliced green onion
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 cups low-fat (1 percent) cottage cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
3/4 cup (3 ounces) shredded reduced-fat Jarlsberg cheese or part-skim Swiss cheese
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2 cups commercial fat-free spaghetti sauce
1/4 cup grated Parmesan cheese
Cook the lasagna noodles according to the package directions, omitting salt and fat. Drain and set aside. (If you are using "no-cook" noodles, omit this step.)
Preheat the oven to 375 degrees F.
Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat until hot. Add the broccoli and the next five ingredients; sauté about 5 minutes. Stir in 1/4 te
VOLUMETRICS... is such a refreshing entry into the crowded weight-loss market. Its 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
“Refreshing. . . .Honest--and honestly motivating.” Washington Post
Most Effective Diet of 2011 The Daily Beast
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.
Explaining the concept of "energy density" in foods, Dr. Rolls shows how to feel full on fewer calories, and lose weight without feeling hungry. Filled with dozens of luscious recipes for everything from hamburgers to smoothies.
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.Barbara Rolls, Ph.D, holds the endowed Guthrie Chair of Nutrition at Penn State, has been president of the North American Association for the Study of Obesity and the Society for the Study of Ingestive Behavior, and has served on the advisory council of the National Institutes of Health's Institute of Diabetes and Digestion and Kidney Diseases. She is the author of three professional books on food and nutrition and more than 170 academic articles.
Coauthor Robert A. Barnett is an award-winning journalist who specializes in food and nutrition. He is the author of Tonics (HarperPerennial, 1997), coauthor of The Guilt-Free Comfort Food Cookbook (Thomas Nelson, 1996), and editor of The American Health Food Book (Dutton, 1991).