Ultimate volumetrics diet book helps people lose weight, manage hunger

March 26, 2012

A new book by Barbara Rolls, professor of nutritional sciences and Helen A. Guthrie Chair in Nutrition at Penn State, aims to help people control their hunger while also losing weight. "The Ultimate Volumetrics Diet" will be available in stores and online on April 10.

"There is no magic way to get around the fact that to lose weight you must reduce the calories you consume to below the number you burn," Rolls said. "However, cutting calories doesn't have to leave you feeling hungry. You can carefully choose the foods you eat so that you feel full and satisfied on fewer calories."

Rolls' new book is based on her decades of research on diet and nutrition, which shows that lowering the calorie density -- or calories per bite -- of food can help people feel full while eating fewer calories. For example, in one study, she and her colleagues found that by using Volumetrics principles to reduce calories per bite by 30 percent and serving size by 25 percent, participants ate 800 calories less per day and never missed them.

The new book contains a 12-week with chapters on "Building Your Meal Around ," "Managing Fat and Sugar," "Eating Away From Home," and "Maintaining Your Volumetrics Lifestyle." For example, the chapter on "Building Your Meal Around Fruits and Vegetables" includes advice on how to boost by sneaking them into favorite foods. Rolls' research has shown that consume nearly twice as many vegetables and 11 percent fewer calories over the course of a day when pureed vegetables are added to their .

In addition to a 12-week diet plan, the book also contains over 100 nutritionally balanced recipes that she and her staff -- and even family members -- created. Recipes include Greek Frittata, Caribbean Bean and Squash Soup, Zesty Roast Beef and Veggie Pocket, Pasta with Exploding Tomatoes and Arugula, and Alex's Three-Layer Carrot Cake. Full-color photographs illustrate many of the recipes.

The new book builds upon Rolls' two previous books about Volumetrics principles, one of which topped the New York Times Paperback Advice Bestseller List in 2007.

Explore further: Hiding vegetables in kids' foods can increase vegetable intake

Related Stories

Hiding vegetables in kids' foods can increase vegetable intake

July 25, 2011
Preschool children consumed nearly twice as many vegetables and 11 percent fewer calories over the course of a day when researchers Penn State added pureed vegetables to the children's favorite foods.

Recommended for you

Vitamin E-deficient embryos are cognitively impaired even after diet improves

July 27, 2017
Zebrafish deficient in vitamin E produce offspring beset by behavioral impairment and metabolic problems, new research at Oregon State University shows.

Sugar not so sweet for mental health

July 27, 2017
Sugar may be bad not only for your teeth and your waistline, but also your mental health, claimed a study Thursday that was met with scepticism by other experts.

Could insufficient sleep be adding centimeters to your waistline?

July 27, 2017
Adults in the UK who have poor sleep patterns are more likely to be overweight and obese and have poorer metabolic health, according to a new study.

The role of dosage in assessing risk of hormone therapy for menopause

July 27, 2017
When it comes to assessing the risk of estrogen therapy for menopause, how the therapy is delivered—taking a pill versus wearing a patch on one's skin—doesn't affect risk or benefit, researchers at UCLA and elsewhere ...

Blowing smoke? E-cigarettes might help smokers quit

July 26, 2017
People who used e-cigarettes were more likely to kick the habit than those who didn't, a new study found.

Brain disease seen in most football players in large report

July 25, 2017
Research on 202 former football players found evidence of a brain disease linked to repeated head blows in nearly all of them, from athletes in the National Football League, college and even high school.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.