Rolls, B. J. (2007). The volumetrics eating plan: Techniques and recipes for feeling full on fewer calories. New York: Harper
Reviewed by Paul J. Blalock, Virginia Tech Dietetic Intern
Introduction
Fad diets are a huge industry promising quick and easy weight loss with several new books offered every year. According to the author of “The Volumetrics Eating Plan”, this is the exact opposite of a fad diet book stating that weight loss is hard work and the weight should come off slowly. The premises of the book is eating low density foods that weigh more and will help keep a person feeling full longer than a small amount of a high density food. Sound weight loss advice of burning more calories than one takes in, losing weight at a steady rate of one to two pounds per week, and eliminating forbidden foods. The author simplifies reading food labels, makes weekly menu plans, and offers an abundant amount of easy to follow recipes with nutrition information. The book encourages eating a variety of healthy food sources including unsaturated fats, fruits, vegetables, whole grains, low-fat dairy, and lean meats. It explains the health benefits of a healthy diet to any person able to read and likes looking at pictures.
Critical Analysis
“The Volumetrics Eating Plan” is a teaching tool for nutrition and a great cookbook. The book explains nutrition based upon sound organizations such as the “American Institute for Cancer Research” and the “American Dietetic Association”. Recipes use less nutrient dense foods by adding fruits, vegetables, and lentils to bulk up the meal with slow to digest fiber. Other key recipe suggestions involve lower fat versions of dairy products, portion control, and lean meats.
The explanation of weight loss and a healthy weight uses widely accepted standards. The book explains that one pound is equal to 3,500 calories and a healthy weight according to body mass index (BMI). An explanation for the weakness of using BMI on very fit muscular individuals is included. The book promotes using waistlines as a marker of weight loss progress as well as the health consequences of storing body fat in the mid section.
The book adequately addresses establishing of behavioral goals. The main components the author uses to make goals are specific, realistic, and forgiving. From a psychological perspective, it is great to help the person losing weight to not create more thoughts that are self-defeating if a goal is not reached that day. The book does describe the timing of weight loss, but timing needs to be included in the section, setting behavioral goals. Sustainability is the best strength that the book emphasizes throughout the weight loss process including weight maintenance.
The Volumetrics Eating Plan is an excellent resource for anyone wanting to learn about how to lose weight while finding meals that will help keep you feeling full. The advice offered uses a variety of sound organizations and offers a weight loss plan that is sustainable. The author mentions the biggest hurdle is maintaining weight since the number on the scale is no longer going down. It creates a lifelong healthy program to follow. A huge benefit of this book is making the health benefits, nutrition, and activity level pieces fit together in an easy to understand way.
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The Volumetric Eating Plan research shows that foods rich in protein tend to be more satiating than similar-calorie foods that contain less protein. There is absolutely nothing wrong with it, and cut cravings. I lost 53 pounds in it, and I'm healthy. It really Works good.
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