|
| 
 enlarge | Author: Barbara J. Rolls
Publisher: Harper Paperbacks
Category: Book
List Price: $15.95
Buy Used: $4.88
You Save: $11.07 (69%)
New (65) Used (53) from $4.88
Rating:  78 reviews
Sales Rank: 17845
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
Shipping: Expedited shipping available
Shipping: International shipping available
|
| Customer Reviews:
 FEELING FULL WITH LESS July 2, 2008
1 out of 1 found this review helpful
The Volumetrics Eating Plan is not a short-term diet book, but provides recipes and ideas on how to eat for the long term. It shows you how to eat fewer calories by making what you eat less calorie dense. It does this by focusing on foods with high water and fiber content. The Volumetrics approach emphasizes foods with a low "energy density," (calories) that are high in water content such as fruits, vegetables, and soups. The idea is that low-calorie, high-water, high-fiber foods generally make you feel full faster so you consume fewer calories overall. The author's research shows that by emphasizing these high-water content, low-calorie-dense foods, a person feels satisfied on many fewer calories per day.
The diet is balanced in terms of carbohydrates, protein, and fat, and does not eliminate food groups. The author divides foods into 4 categories based on whether a food has less, equal, or more calories per serving than its weight in grams. Category 1 foods should be emphasized and Category 4 foods should be eaten in small quantities. Category 1 foods include such foods as non-starchy fruits and veggies, nonfat milk, and broth-based soups; Category 2 foods include starchy fruits and veggies, grains, cereals, beans, legumes, and low-fat meats; Category 3 foods include meats, cheeses, pizzas, French fries, breads, cakes, and ice cream; and Category 4 foods include crackers, chips, candies, cookies, butter, nuts, and oils. The Volumetrics eating plan allows you to eat your favorite foods occasionally so that you don't feel too deprived and go off the program.
Included in the book are menu planners and 125 recipes with color photographs. The book also provides worksheets for tracking your food intake and weight. Examples of recipes include: Baked Berry French Toast, Vegetable Party Platter, Sesame Mushroom Kebobs, Corn and Tomato Chowder, Minestrone Soup, Almond Chicken Salad Sandwich, Buffalo Chicken Wraps, Charlie's Greek Salad, Tangy Cole Slaw, Tabbouleh, Balsamic Dressing, Minted Broccoli, Ratatouille, Tofu Pad Thai, Nouveau Lamb Stew, Shrimp Creole, Chicken Parmesan, Risotto Primavera, The Aristotle Pizza, and Maple Creme Caramel.
The content of the book includes:
1. Welcome to Volumetrics
2. Your Personal Weight Management Plan
3. Breakfast
4. Appetizers, Starters, and Snacks
5. Soups
6. Sandwiches and Wraps
7. Salads and Salad Dressings
8. Vegetables and Vegetarian Dishes
9. Meats
10. Fish and Shellfish
11. Poultry
12. Beans, Rice, and Grains
13. Pasta and Pizza
14. Desserts and Fruit
15. Your Personal Eating Plan
Barbara Rolls is a professor and nutritionist who worked with the National Institutes of Health, and is well qualified to write this book. The menu is structured and could be time-consuming, yet this should be a good plan for slow and steady weight reduction if you are motivated to put the time into it. It is based on emphasizing low-calorie, high-fiber, high-water-content foods in order to slowly reduce your caloric intake and allow you to lose weight and keep it off. I also recommend a companion book, [[ASIN:097974590X THE 3:00 PM SECRET: Live Slim and Strong, Live Your Dreams]], Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, and Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You--And Your Waistline--And Drop the Weight for Good
At last - an eating plan that makes sense June 5, 2008
4 out of 4 found this review helpful
I've been watching my weight for years - watching it go up, and up, and up. Until I found this book and it's companion, The Volumetrics Weight Control Plan, I was bogged down by a sense of helplessness and hopelessness. Now - not so much. It didn't turn me into a food saint overnight, but it made me look at what I was eating and choose better ways to pack everything I really liked in 1800 calories a day. I started doing that, and I started losing weight immediately. This eating plan (hate saying the word "die-it") really works, and kids, if it works for me - the self-pitying fat lady - it'll work for you. It's got great recipes and sound medical research to back up the premise. It's not flashy or glitzy. She's not trying to sell supplements or miracle cures. She just tells you how to feel full on fewer calories. There's nothing revolutionary about the science, just the presentation. If you want to lose weight permanently - this is the books, kids. You'll feel full, eat all those things you love, and lose weight. Honest!
 It's just me. May 17, 2008
1 out of 5 found this review helpful
This is a good book but obviously you need to be serious about a diet plan or no book will help.
Eat All You Want and Still Lose Weight! May 9, 2008
8 out of 8 found this review helpful
I don't know about anyone else but I am sick and tired of restrictive diets. In my 40 years I have heard all about the dangers of sugar and white flour, the dangers of fats, and the dangers of carbohydrates. I have read books that limited my food intake to grapefruit, to cabbage soup, and even worse to the infamous lemonade with cayenne pepper. I have been educated about the dangers of eating foods bad for my blood type (does Rh value come into play?) and the dangers of mixing foods (the evil sandwich!). And in the end I ate whatever I wanted.
Dr. Barbara Rolls teaches and does nutrition research at Penn State University, where she holds the endowed Guthrie Chair of Nutritional Sciences. Her first book, The Volumetrics Weight-Control Plan, was published in 2000 in the middle of the great no carb boom and just didn't compete with Atkins and South Beach. We should all be grateful that she stuck it out and gave us The Volumetrics Eating Plan.
You may wonder what kind of groundbreaking new food Rolls is bringing to the forefront, or what kinds of restrictions she presents. Guess what? The answer is NONE! Rolls' research shows that people generally eat the same volume of food each day. We seem to have an innate sense of what quantity we need to feel full and we automatically eat that much. If we eat significantly less than that amount we feel extremely deprived and hungry, significantly more and we feel like piggies.
Since weight loss only happens when you take in fewer calories than you expend, the book tells us that to lose weight we must exercise daily and reduce caloric intake. This should not be news to anyone. No magic bullets, no special foods, no restrictions--cut calories going in and increase calories going out. What is different is Rolls' approach. Since we need to eat the same volume of food to feel satisfied, we must choose our foods so that we can eat the most amount for the least calories. We need to get the most bang for our caloric buck in order to successfully lose weight and keep it off.
Volumetrics categorizes foods by Energy Density (calories divided by grams). The foods with the highest ED are full of fats, alcohol, and carbs; the lowest ED foods are full of water, fiber, and protein. For example, 1/4 cup raisins has the same ED as 2 full cups of grapes. Our diet should be based on mostly low ED foods such soups, fruits and vegetables, oatmeals, and lowfat dairy, with enough of the high ED food to meet our basic nutritional needs.
To assist the dieter Rolls provides all the formulas to calculate daily caloric needs and the menus and recipes necessary to decide what to eat to lose weight. I tried several of the recipes, each of which was also tried by my husband the Chef (really, he is a Cordon Bleu trained Executive Chef with 25 years experience and tends to hate food that does not involve butter). We both were impressed. The House Dressing is a lovely creamy rich lightly spiced buttermilk yogurt dressing that is as good as a dip as it is on a salad, and the Veggie Stuffed Macaroni and Cheese was a warm, rich, and creamy blend of whole wheat pasta, low fat cheddar, Parmesan, and veggies AND I was able to eat almost 2 cups of it for same caloric bang as only 3/4 cup of standard recipe macaroni and cheese. Add a salad and light dessert and I was stuffed and satisfied.
Consumer Reports rated Volumetrics as the number one diet in terms of sustainable weight loss and now I understand why. There's nothing crazy or intensely scientific or new. Just exercise more and eat lots of filling low Energy Density foods so that you can cut calories while still eating a lot and you will lose weight. Now what am I going to do with all those Atkins bars?
Kindle-specific review May 1, 2008
10 out of 10 found this review helpful
After downloading and reading the Kindle book sample, I was eager to buy the book and read more. Before the positives, let me say that I was very disappointed to find that the graphics of the Eating Plan and Modular Lists are unreadable and therefore worthless. The ample recipes are quite readable, but I'm not a "recipe" kind of gal. I need to get a sense of the gestalt and trust the reference material in order to dive in and actually do it. That said, the Table of Contents, at least, is great, with all the recipes listed with links to the text so I don't have to go through highlighting everything. If the book had included links to those critical Eating Plan and Modular Lists online so at least I could read them on my computer, this would have been a five-star review.
I'm tempted to return the book, but this is really a Kindle publishing problem. I hope all Kindle publishers will start providing links to online versions of charts and tables that do not lend themselves well to Kindle presentation; that, or figure out another way to present the information that does.
Some reviewers have criticized the fact that the author repeats herself too much and that the whole thing could be summed up in a few sentences, but I disagree. First of all, I am in my fifties, in poor health, and (like so many of us) obese--largely from following all those lose-weight-quick diets that kept telling me I didn't have to exercise to stay healthy. I'm also more forgetful now than I used to be, so I like the way the author reasons with me. Sure, it could have been edited down a little more tightly, but at least the repetitive info is of substance. This is not a book filled up with a lot of boosterism and chatty non-information, for which I am grateful. And I learned something I did not know: research has shown that people habitually dish out, and are satisfied with, portions of a certain size no matter what the nutrient or caloric density of those portions. I can see that, by following Volumetrics principles along with those of the Reality Diet, I'm going to be able to get my health back.
|
|
|
Powered by Associate-O-Matic
| |
