The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories
Format: PDF / Kindle (mobi) / ePub
From Dr. Barbara Rolls, one of America's leading authorities on weight management, comes a much-anticipated lifestyle guide and cookbook that empowers and encourages her readers to quit "dieting" for good, to feel full on fewer calories, and to lose weight and keep it off while eating satisfying portions of delicious, nutritious foods.
The Volumetrics Eating Plan doesn't eliminate food groups or overload you with rules. It's a commonsense approach to eating based on Dr. Rolls's hugely popular Volumetrics Weight-Control Plan and her respected research on satiety that shows you how to choose foods that control hunger while losing weight. Along with menu planners, charts, and sidebars on healthy food choices, the 125 recipes put her revolutionary research into real and tangible instructions for every meal. The full-color photographs make these delicious recipes irresistible.
With this important new guide to healthy eating and living, everyone can enjoy tasty and satisfying meals that will help them maintain their weight or lose those extra pounds while learning the pleasures of cooking the Volumetrics way.
Volumetrics, Dr. Rolls's rigorously tested and proven system for weight management, incorporates sound research findings from around the world into a nutritious plan and shows you how to personalize it to suit your preferences and goals. It's all about choices, and The Volumetrics Eating Plan helps you choose the right foods for every meal and every lifestyle, without giving up flavor or diversity in your diet. No more "forbidden foods" or monotonous meals -- The Volumetrics Eating Plan will revolutionize the way you think about managing your weight and will guide you to a lifetime of healthy food choices.
food or to suppress hunger between meals or until you get to the en- trée. The problem is that these foods are often so tasty and come in so many varieties, it is easy to forget portion control. I am going to give you some delicious recipes and tips to help you avoid overeating at parties, before meals, or between meals. APPETIZERS AND STARTERS We often begin a meal with appetizers and starters when dining out, or they may be served at parties and receptions to provide something to nibble on
teaspoon dried oregano ⁄4 teaspoon freshly ground black pepper with liquid 3 1 tablespoon red-wine vinegar 3 4 tablespoons nonfat sour cream ⁄4 cup chopped celery ⁄4 cup peeled, chopped carrots 1 ⁄4 teaspoon dried thyme 1. Place the lentils, salt, and 3 cups water in a 4- to 5-quart pot. Bring to a simmer and cook, partially covered, 20 minutes. 2. Stir in the garlic, onions, celery, carrots, thyme, oregano, and pepper and simmer, partially covered, 25 minutes. 3. Stir in the tomatoes
minerals, ﬁber, antioxidants, and phytonutrients your body needs to maintain optimal health, protect against the effects of aging, and reduce the risk of cancer and heart disease. To learn more about the beneﬁts of eating vegetables (and fruits), visit the website for the Produce for Better Health Foundation at www.5aday.org. When you are in a hurry, don’t skimp on vegetables—there are so many conve- 156 T H E VO L U M E T R I C S E AT I N G P L A N nient ways to sneak them in to your day. We
Nutrition Facts label on food packages, looking at the number of fat grams per serving (page 7) and for fat-related packaging claims. About 20 to 30 percent of your calories should come from fat, which is 36 to 53 grams of fat per day if you are eating 1600 calories per day. An easy way to reduce your total fat intake is to eat more reduced-fat and low-fat foods and fewer high-fat foods. Foods speciﬁcally labeled low-fat have 3 grams or less of fat per serving, while those labeled reduced-fat or
Density 0.6 to 1.5 Includes starchy fruits and vegetables, grains; breakfast cereals with low-fat milk; low-fat meats, beans and legumes, and low-fat mixed dishes such as chili and spaghetti. Category 3 Medium Energy Density 1.5 to 4.0 Includes meats, cheeses, pizza, french fries, salad dressings, bread, pretzels, ice cream, and cake. Category 4 High Energy Density 4.0 to 9.0 Includes crackers, chips, chocolate candies, cookies, nuts, butter, and oils. Welcome to Volumetrics 17