The Volumetrics Weight-Control Plan

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.

Barbara Rolls, Ph.D., holds the endowed Guthrie Chair of Nutrition at Penn State Robert A. Barnett is an award-winning journalist

Acknowledgments

viii

Part 1: What Is Volumetrics?

1

(23)

Introduction

2

(7)

The Energy Density Breakthrough

9

(15)

Part 2: How to Lose Weight and Keep It Off

24

(15)

Creating Your Own Weight Management Program

25

(14)

Part 3: What We Eat and Drink

39

(66)

Fat

41

(15)

Carbohydrates

56

(20)

Protein

76

(8)

Alcohol

84

(7)

Water and Other Beverages

91

(8)

Soup

99

(6)

Part 4: The Food Guide

105

(44)

Volumetrics and the Food Guide Pyramid

110

(6)

The Energy Density Spectrum: Single Foods

116

(17)

The Energy Density Spectrum: Beverages and Mixed Foods

133

(16)

Part 5: The Menu Plan

149

(108)

Menus

154

(19)

Modular Food Lists

173

(17)

Recipes

190

(63)

Modifying Favorite Recipes

253

(4)

Part 6: An Active Life

257

(11)

The Exercise Prescription

258

(10)

Part 7: The Satiety Lifestyle

268

(32)

Are You Hungry?

269

(12)

Variety

281

(10)

Sizing Up Portions

291

(4)

Meal Timing Myths: Questions and Answers

295

(5)

Resources

300

(4)

References

304

(11)

Index

315

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The Volumetrics Weight-Control Plan

Summary

Author Biography

Table of Contents

Supplemental Materials