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The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off Kindle Edition

by Barbara Rolls PhD (Author), Mindy Hermann (Author) Format: Kindle Edition

4.2 676 ratings

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The founder of the #1 New York Times–bestselling Volumetrics diet combines new findings, user-friendly tools, and dozens of fabulous and filling recipes to help you lose weight without feeling hungry in this full-color diet book/cookbook.

In The Ultimate Volumetrics Diet, Dr. Barbara Rolls expands on her time-tested message with new findings, recipes, and user-friendly tools. Dr. Rolls's twelve-week program supports readers step-by-step as they develop new habits to help them lose weight and keep it off—and her 105 delicious recipes, divided into thirty-five food categories, provide a foundation for personalizing and preparing everything from breakfast favorites to main courses to desserts.

The Ultimate Volumetrics Diet also features:

Budget- and time-saving tips for losing weight
Myth busters shattering common beliefs about diets and dieting
Food shopping strategies and options for saving time or saving money
Game plans for eating out, including menu buzz words, key questions, calorie labeling, and more
New tips for feeding the family and camouflaging veggies in favorite dishes
Concise charts with nutritional information for personalizing meals
Before-and-after photos comparing standard and Volumetrics recipes, with tips on how they were adapted to provide more food for the calories

Editorial Reviews

Review

“With its emphasis on . . . high-volume, low-calorie foods, the Volumetrics Diet promises you’ll lose weight without starving. . . . Experts love its emphasis on whole foods and veggies and dieters love it for the wide range of fiber-packed recipes that keep you full for hours.” — Shape Magazine -- Winner, Best Low-Calorie Diet

Most Effective Diet of 2012 — The Daily Beast

2012 Best Weight Loss Diet, Best Diet for Healthy Eating, and Easiest Diet to Follow — US News & World Report

“Backed by the best research.” — USA Today

“Volumetrics could be the most popular and effective diet you have never heard of.” — Newsweek

“The [consumer products rating guide] gave its highest honors to the ‘Volumetrics Eating Plan’ diet.” — New York Post

“A refreshing entry into the crowded weight-loss market. It’s honest and honestly motivating.” — Washington Post

“We love it―no gimmicky false promises. Rather, it’s a diet book that treats its readers respectfully.” — Tufts University

As seen on the cover of Woman’s World! — Woman's World

“With all the crazy diet books flood[ing] the market…it is nice to read and recommend this highly readable, sensible, research–based approach to achieving and maintaining a healthy lifestyle. The book is very attractive, with beautiful color photographs; is easy to read; and has a wealth of practical information.” — American Journal of Clinical Nutrition

From the Back Cover

Lose weight and keep it off while managing your hunger: That's the simple and effective promise of Volumetrics, the #1 New York Times bestselling diet and lifestyle plan that for more than a decade has shown readers how to feel full on fewer calories. In The Ultimate Volumetrics Diet, Dr. Barbara Rolls expands on her time-tested message with new findings, recipes, and user-friendly tools. Dr. Rolls's twelve-week program supports readers step-by-step as they develop new habits to help them lose weight and keep it off—and her 105 delicious recipes, divided into thirty-five food categories, provide a foundation for personalizing and preparing everything from breakfast favorites to main courses to desserts.

The Ultimate Volumetrics Diet also features:

Budget- and time-saving tips for losing weight
Myth busters shattering common beliefs about diets and dieting
Food shopping strategies and options for saving time or saving money
Game plans for eating out, including menu buzz words, key questions, calorie labeling, and more
New tips for feeding the family and camouflaging veggies in favorite dishes
Concise charts with nutritional information for personalizing meals
Before-and-after photos comparing standard and Volumetrics recipes, with tips on how they were adapted to provide more food for the calories

Product details

ASIN ‏ : ‎ B007JLK9HW
Publisher ‏ : ‎ William Morrow Cookbooks; Illustrated edition (April 10, 2012)
Publication date ‏ : ‎ April 10, 2012
Language ‏ : ‎ English
File size ‏ : ‎ 52.7 MB
Text-to-Speech ‏ : ‎ Enabled
Screen Reader ‏ : ‎ Supported
Enhanced typesetting ‏ : ‎ Enabled
X-Ray ‏ : ‎ Enabled
Word Wise ‏ : ‎ Enabled
Print length ‏ : ‎ 546 pages

Best Sellers Rank: #347,672 in Kindle Store (See Top 100 in Kindle Store)
- #383 in Nutrition (Kindle Store)
- #529 in Weight Maintenance Diets
- #575 in Weight Loss Diets (Kindle Store)

Customer Reviews:
4.2 676 ratings

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Barbara J. Rolls
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Dr. Barbara Rolls is a veteran nutrition scientist and author of the nationally acclaimed books, The Volumetrics Weight Control Plan (HarperCollins, 2000), and The Volumetrics Eating Plan (Harper, 2007), both New York Times bestsellers. “Volumetrics” was rated the #1 Diet Plan by Consumer Reports in 2007, and The Most Effective Diet by The Daily Beast for three consecutive years (2010-2012). Dr. Rolls is the endowed Guthrie Chair in Nutritional Sciences at The Pennsylvania State University where she heads the Laboratory for the Study of Human Ingestive Behavior, described by U.S. News & World Report as a “quirky culinary empire.” Here she and her staff “cook up” novel studies to help understand what influences peoples’ food intake and food choices as well as their body weight. Dr. Rolls has published over 250 research articles in top tier scientific journals. The “feeling full on fewer calories” principles of her “Volumetrics” books have been featured in a wide variety of health, fitness, and family magazines and web sites. Dr. Rolls frequently appears on television and has been a guest on the Today Show, 20/20, and CNN, as well as CBS, ABC, and Fox Evening News. Learn more about Dr. Rolls and her research at “The Ultimate Volumetrics Diet” on Facebook.
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Mindy Hermann
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Mindy Hermann is all about food. Whether developing recipes, writing, cooking, or shopping in her favorite ethnic markets, Mindy is dedicated to making healthy eating and healthy living taste great.
A popular speaker on healthy eating at all ages, Mindy has served as a spokesperson for the New York State and American Dietetic Associations and frequently appeared on national and local television, including Today, The View, Good Day New York, and Good Morning America.
Mindy is particularly excited about her newest books, The Ultimate Volumetrics Diet, written with Dr. Barbara Rolls, and the 400 Calorie Fix, 400 Calorie Fix Cookbook, and 400 Calorie Fix Tracker, written with Liz Vaccariello, Editor-in-Chief of Prevention.
A sought-after author, Mindy's articles have appeared in major magazines in the U.S., including Prevention, Family Circle, Parenting, Fitness, and dozens of others, in addition to websites and newsletters. She has served as the nutrition expert for several books, including the award-winning Readers Digest Change One and American Medical Association Family Health Cookbook.
After receiving a Bachelor of Science in Public Health from the University of California at Los Angeles, Mindy moved to New York, where she earned her Master's in Business Administration in Marketing from New York University. Mindy is a registered dietitian (R.D.).
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Customer reviews

676 global ratings

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Customers say

Customers find the book provides a good eating plan that helps them make informed food choices. They appreciate the informative and motivating content, as well as the tasty recipes and menus included. The concepts are simple and easy to understand, making it a good choice for anyone needing to lose weight. The book offers great variety of recipes broken down into categories, and the author includes sample menus to follow.

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Diet Information quality Recipes Ease of reading Calorie density Variety

54 customers mention "Diet"54 positive0 negative

Customers like the diet. They find it helpful in determining better eating habits and making good food choices. The book includes general guidelines for making good eating choices, including fruits and vegetables. It also provides guidelines for eating meat, fish, and seafood.

"...I don't feel like I'm on a diet and I'm actually enjoying my calorie dense foods more because I recognize them as special foods I eat sparingly...." Read more

"...The diet focuses on calorie density so I'm eating a lot more fruits and veggies to keep me full during and in between meals...." Read more

"...This book provides a lot of healthy and delicious recipes that help you figure out where to hide all those veggies that have just been going bad in..." Read more

"...this book to those who are serious about losing some weight and becoming healthier." Read more

45 customers mention "Information quality"41 positive4 negative

Customers find the book informative and helpful for making informed choices. They say it uses common sense and is motivating. The concept is useful, and the science discussed is impressive. Readers appreciate the charts and lists that are very useful. Overall, they find the book interesting to read and think about.

"...But I was very impressed by the science they discuss (their own experiments they did in the lab) and overall this approach is excellent...." Read more

"...not a quick loss or some magical fix...but it really uses common sense to help you succeed!" Read more

"...This is a great book for helping people to transition into healthier habits, and to painlessly bring fruits and vegetables into the main course..." Read more

"...The concept is potentially useful...." Read more

39 customers mention "Recipes"36 positive3 negative

Customers find the recipes in the book tasty and easy to follow. They appreciate the explanation of the plan and the menus included. The meals are enjoyable and healthy, with helpful information on food options and portion sizes. Overall, customers find the book a great resource for cooking enjoyable and nutritious meals.

"...The recipes are filling and taste FANTASTIC. My favorites are the Cherry Vanilla French Toast is phenomenal!..." Read more

"...This book provides a lot of healthy and delicious recipes that help you figure out where to hide all those veggies that have just been going bad in..." Read more

"...and have found even more joy in the kitchen because meals are enjoyable as well as healthy...." Read more

"...Both have been very tasty, and neither required much effort...." Read more

31 customers mention "Ease of reading"31 positive0 negative

Customers find the book easy to understand and follow. They appreciate the simple concepts and practical guidelines for a healthy lifestyle. The recipes are also appreciated.

"...The concepts of this book are very simple -- though I think the authors make it a little more complicated than necessary by giving people the math..." Read more

"...First, I respect that the author has a Ph.D. Also, it's well written, well edited...." Read more

"...The book is written in a way that is easy to understand, and I love that the author has included sample menus to go by as well...." Read more

"...Simplify, simplify, simplify. Some of us have a life and things to do besides prepare food all day long...." Read more

28 customers mention "Calorie density"24 positive4 negative

Customers find the book's calorie-dense diet helpful for weight loss. They mention it's a healthy way of eating, and it helped them lose 12 pounds in two months. The concept is that water has zero calories, while oil has many calories. It doesn't require calorie counting.

"...book is that it offers advice on how to tweak your eating to lower the calorie density *without* sacrificing any of the pleasure/taste...." Read more

"...The diet really helped me from gaining too much weight during that pregnancy, but the whole thing really made me realize that I need to lose weight...." Read more

"...The concept is thus: Water has zero calories. Oil has lots of calories. Everything else falls in between somewhere...." Read more

"Interesting concept about food volume and reducing the calorie density of food. The concept is potentially useful...." Read more

4 customers mention "Variety"4 positive0 negative

Customers appreciate the variety of recipes in the book. They like that the recipes are broken down into categories and the author provides sample menus. The foods are good choices that fill them up while being low in calories.

"...in a way that is easy to understand, and I love that the author has included sample menus to go by as well...." Read more

"...There are tons of recipes and I like how they are broken down into categories...." Read more

"...with 'volume'---in other words---what foods will fill you up, be good choices and have less calories than others. Worth the price!" Read more

"...Tasty recipes, great variety. It is like magic- feel full and lose weight at the same time. I love it! No fads, just good eating!" Read more

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A.J.
Great book -- I thought I knew it all, and I already eat tons of veggies but I learned a lot!
Reviewed in the United States on June 8, 2014
Verified Purchase

I've been struggling to lose about 50 pounds, and I was really frustrated because I already eat so many veggies and fruits that the cashier comments on my cart every time I check out. I wondered how this book would benefit me since I already "know it all."

Well, it turns out I'm on the right track but just need to tweak a few habits -- very important habits -- that are contributing to my not losing weight. What I love about this book is that it offers advice on how to tweak your eating to lower the calorie density *without* sacrificing any of the pleasure/taste.

For example, my hubby is out of town this weekend, and it would normally be a time when I'd make foods I love that he doesn't like and eat a lot. One of my favorites: fresh spring rolls with cuke, avocado, tofu, carrot and (the problem) tons of peanut dipping sauce. Well, following the Volumetrics advice, I started my meal with a very low-calorie-density food (hearts of palm sauteed in cooking spray dipped in a lo-cal smoky chipotle hot sauce.) By the time I finished eating those, I was stuffed. So I waited a while and when I got hungry again, I made the fresh spring rolls for my main course. But I tweaked my peanut sauce by adding only 1T of peanut butter instead of my normal two or three, adding some fat free plain yogurt and a little water, along with my normal lime juice, sririchcha, garlic etc. The dipping sauce had only 150 calories total and I couldn't even taste the difference from my normal calorie bomb dipping sauce! (In fact, it might have tasted a little better.) When I weighed myself this morning, the scale had actually gone down, which is not the norm when my husband is out of town and I indulge in my fave foods.

The concepts of this book are very simple -- though I think the authors make it a little more complicated than necessary by giving people the math to calculate calorie density when there are plenty of online tools and apps and it's fairly easy to figure out. But I was very impressed by the science they discuss (their own experiments they did in the lab) and overall this approach is excellent. If you (like me) already love fruits and veggies and can't figure out where you're going wrong, this book is for you. If you don't like fruits and veggies, the authors give plenty of ideas for how to get them into your meals anyway and still enjoy your food. I am optimistic that even on vacations (my biggest downfall) I'll be able to tweak my meals to fit with Volumetrics eating. I also love that they don't ask you to sacrifice your favorite foods and even encourage you to keep eating them so you don't feel deprived. I just envision a big yellow caution light now when I'm dealing with high calorie density foods.

This is the best diet book I've read.

ETA: After a week and a half of putting these principles in action, I've lost over three pounds. More important, it's super easy. In fact, I don't feel any different than when I was eating the way I was eating before. I obviously have changed my behavior a little, but I don't feel like I'm deprived, I don't feel like I'm on a diet and I'm actually enjoying my calorie dense foods more because I recognize them as special foods I eat sparingly. The book mentions that research shows you enjoy the first few bites of a food most anyway, so this makes sense. Also, this works for special occasions. It was my husband's birthday and he wanted to go to Mellow Mushroom. I looked up their menu ahead of time to get an idea of calories. At the restaurant, I ordered a side salad with light dressing first. It was so good and really filled me up. When the pizza came, I had no problem eating my planned half of a 10-inch pizza, and by the time I finished that I was stuffed. I even had calories for half a slice of cake later. The experience proved to me that the concepts in this book are totally doable not just on good days but on special occasions too. The fact that I don't feel deprived and am enjoying eating more makes me want to send a thank you letter to the author. This all makes too much sense!

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Casey
Volumetrics is GREAT!
Reviewed in the United States on March 28, 2014
Verified Purchase
I bought "The Ultimate Volumetrics Diet" on a whim back in January of this year after hearing it mentioned on the Today Show. I'd never really had a problem with my weight until I had my first child. I gained a LOT of weight when I was pregnant (about 40 lbs). Afterwards, I lost a little bit through Weight Watchers which was a great program, but too expensive for my family's tight budget. I still had about 30 more lbs to lose, but got pregnant with my second child. During THAT pregnancy, I was diagnosed with gestational diabetes and had to be put on a very strict diet, along with medication to keep my blood sugar within normal levels. The diet really helped me from gaining too much weight during that pregnancy, but the whole thing really made me realize that I need to lose weight. I got a gym membership and started exercising, but I realized exercise alone wasn't going to help and I REALLY needed help with portion control. I eat healthy...but I loooove to eat. So when I heard Volumetrics was a great diet to help with portion control for people who love food, I figured why not try it?

It's been a little over three months since I started working through the book and following the diet and I have lost a little over ten pounds. It's maybe slower-going than other diets, but I really feel like this is something I can live with and that it is a healthy way to lose weight. I don't feel like it's a fad diet and I don't feel like it's restrictive. I can eat pretty much whatever, but it gives great guidelines for food choices. The diet focuses on calorie density so I'm eating a lot more fruits and veggies to keep me full during and in between meals. And I've really found the entire time while being on the diet, I haven't been that hungry. The recipes are filling and taste FANTASTIC. My favorites are the Cherry Vanilla French Toast is phenomenal! And I can still indulge every once in awhile, but I have to be mindful not to indulge too often or beat myself up about it. They also work in exercise with the diet, which is great!

The only drawback is that there is no website or real online support when doing this diet. I'd love to see a website or online community where we can share recipes, ask questions, or just get some general support.

It really is a great diet, though and I recommend the book to anyone interested in losing weight in a healthy way. It's not a quick loss or some magical fix...but it really uses common sense to help you succeed!

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40 people found this helpful

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Clew
A great concept and lots of tasty recipes
Reviewed in the United States on August 16, 2014
Verified Purchase
I'm not going to say I lost weight by using this book, but that has nothing to do with the "diet" prescribed in this book, and more to do with the red wine I have yet to sacrifice. Volumetrics is actually more like a concept than a diet. You replace empty calories with lower calorie, nutrient-dense foods. This book provides a lot of healthy and delicious recipes that help you figure out where to hide all those veggies that have just been going bad in the back of your fridge. For example, the macaroni and cheese made by replacing the cheese with butternut squash is actually far better than any mac n' cheese I have ever had. And I do like mac n' cheese, but rarely, if ever, indulge in it. (I recommend adding some of the liquid from pickled jalapenos--it makes it taste just like nacho cheese!) This is a great book for helping people to transition into healthier habits, and to painlessly bring fruits and vegetables into the main course without making you feel like you are "being good" or on a diet.

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The Italian Job
Solid advice
Reviewed in the United Kingdom on June 4, 2023
Verified Purchase

Getting my blood sugars down effectively.

Just imagine there are no such things as processed foods. You live in a super slim and healthy country where they have not been invented yet.

You should eat like this even if you are slim.

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Amazon Kunde
A Book for changing the way you eat
Reviewed in Germany on September 6, 2018
Verified Purchase
It’s not easy to find a solution for eating healthier. I’ve tried different ways but I couldn’t change the way I ate. I’ve read an article about volumetric eating and I found this Book. Everything is explained perfect so that you can choose your daily meals wisely and the ingredients that you use. I would recommend you to read this book, it changed a lot in my life.

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Diane Gourluck
Excellent eating plan for good health.
Reviewed in Canada on June 30, 2016
Verified Purchase
I read a couple of articles a few years back by Dr Rolls and liked the menu ideas for healthy eating. I decided to by the book when my endocrinologist recommended it as an excellent eating plan. The book was well-worth buying. It had lots of excellent information and great meal ideas & recipes. My extra weight is slipping away, my blood chemistry is improved and I'm never hungry. There are no radical restrictions and the variety of foods seems endless.....just none of the junk we shouldn't be eating anyway.

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Agamary
Interessante e utile
Reviewed in Italy on August 20, 2015
Verified Purchase
Pieno di informazioni interessanti e consigli utili. Si può seguire un capitolo a settimana oppure leggere tutto di seguito.
Ho provato alcune ricette e sono rimasta soddisfatta

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Steph_ha_nie
Bin sehr zufrieden
Reviewed in Germany on December 15, 2018
Verified Purchase
Sehr hilfreich, super zu lesen und lebensverändernd im positiven Sinn

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The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off Kindle Edition

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Top reviews from the United States

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5.0 out of 5 stars Great book -- I thought I knew it all, and I already eat tons of veggies but I learned a lot!

5.0 out of 5 stars Volumetrics is GREAT!

4.0 out of 5 stars A great concept and lots of tasty recipes

Top reviews from other countries

5.0 out of 5 stars Solid advice

5.0 out of 5 stars A Book for changing the way you eat

5.0 out of 5 stars Excellent eating plan for good health.

4.0 out of 5 stars Interessante e utile

5.0 out of 5 stars Bin sehr zufrieden

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Great book -- I thought I knew it all, and I already eat tons of veggies but I learned a lot!

Volumetrics is GREAT!

A great concept and lots of tasty recipes

Solid advice

A Book for changing the way you eat

Excellent eating plan for good health.

Interessante e utile

Bin sehr zufrieden