Diets That Work

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The Volumetrics Eating Plan


Ranked number 1 by consumer reports.  "The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories; is based on one simple principle: people like to eat a lot. Rolls' expert-approved plan stresses eating low "energy density" foods such as fruits, salads and soups that have few calories per portion. Their high water content also helps sate dieters' hunger.

The score: Unlike other hot diet books, for example, "Skinny Bitch" or "How to Eat Like a Hot Chick," "The Volumetrics Eating Plan" has solid credentials and research behind it. Rolls offers many recipes and tips to sustain this sensible low-fat, low-cal diet. Sweets, fats and alcohol are still allowed, if sparingly.

Most dieters struggle with one aspect of the entire process: they like to eat. Several dieters believe that to lose weight they must eat less. Some studies support that, but the designer of the Volumetrics diet has other ideas in mind.

Nutritionist Barbara Rolls created Volumetrics based on the fact that people do like to eat, and they like to eat as much food as they can. Rolls found that many diets are based on deprivation and her diet tries to accommodate most peoples' preferences. Rolls feels that limiting food intake severely won't benefit anyone in the long run. She feels that dieters end up feeling hungry and frustrated which results in eating more, binge eating or quitting their diets altogether.

Rolls decided to help people by finding foods that people can eat a great deal of without gaining weight and while still losing the weight that they want to. Her diet focuses on the importance of being satisfied after a meal. Rolls found that feeling satisfied can come from eating a larger amount of food and not necessarily foods high in carbohydrates, fats or proteins.She decided to center her diet on people being able to eat foods that are not high in calories and in smaller quantities to make their bodies feel full. In closer studies, Rolls found that the Volumetrics diet allows dieters to eat more food than they currently do while still losing those unwanted pounds. Her plan requires that dieters pick foods that are based on their energy densities.

Volumetrics Eating Plan

She has found that this concept is very vital to the entire diet. According to Rolls, fats are very high in energy density. The concept is that fats have a lot of calories packed into a small size. However, in contrast, water is the direct opposite because it has an energy density of zero. The idea is that foods high in density are high in calories, so you will feel full but accumulate a large number of calories. Low density foods can be eaten in larger quantities, but don't pack on the large number of calories. To assist, Rolls provides potential dieters with recipes in her books. Rolls uses low-fat preparation methods in her recipes by cutting the amount of oil, butter, eggs and cream. She uses skim milk, egg whites, yogurt and applesauce as healthier replacements.


Diet Keys

The Volumetrics diet allows dieters to eat foods that are low in calories, but in larger quantities so that they leave each meal feeling satisfied and not deprived.

Some low density foods that Rolls recommends are non-starchy vegetables, nonfat milk, and soup broths. The diet relies on foods that contain high water content. Foods with high water content include fruits and vegetables, soups, casseroles, stews and fruit-based desserts. Rolls also suggests foods with fiber, lean protein, and healthy fats.

Energy density is the number of calories in a specified amount of food. Some foods -- especially fats -- are very energy dense. They have a lot of calories packed into a small size. Water is the opposite, since it has an energy density of zero. If you eat foods with high energy density, you rack up calories quickly. If you go with less energy dense foods, you can eat more and get fewer calories.

Very low-density foods include:

    * Non-starchy vegetables
    * Nonfat milk
    * Soup broths

Very high-density foods include:

    * Crackers
    * Chips
    * Cookies
    * Chocolate/Candies
    * Nuts
    * Butter
    * Oils

Volumetrics relies heavily on foods with a high water content - such as many vegetables and fruits, which are 80% to 95% water -- since they will fill you up without adding a lot of calories. Just drinking water isn't enough, Rolls says. It will quench your thirst but not sate your hunger.



The cost of the book The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories.  The plan consists of foods that are low in density for consumption. Several of the options on this diet include non-starchy vegetables, nonfat milk and soup broths. These items will differ in price depending on what vegetables are purchased and whether or not they are in season.



  • A general description of the Volumetrics Diet is provided to potential dieters
  • Testimonials are provided on the website by certified physicians
  • Consumer Reports branded Rolls’ book, The Volumetrics Eating Plan (Morrow Cookbooks, 2005), as “The Best Life Diet” and called it “the top-rated clinically tested diet plan.” Rolls and Penn State researchers have published studies supporting the claim that diets rich in low-energy density foods lead to weight loss. Consumer Reports called that a strategy that works.


  • No photographs are provided to support creators' claims about the success of this diet
  • No scientific research finds are available on the website
  • Volumetrics makes the simple idea of eating plenty of low-calorie, low-fat foods sound complicated. She explains in-depth energy density, how to estimate it and how to eat by it.
  •  At the same time, there’s not a lot of hand-holding. For those who need step-by-step instructions, it will be easy to veer off course.


Diet Summary

The Volumetrics Diet focuses on the importance of keeping the body satisfied while losing weight and keeping calorie intake down. Dr. Barbara Rolls studied this dilemma and found that dieters can eat more and still lose weight as long as they eat the right foods. Having a healthy diet plan that you can live with is absolutely necessary to losing weight, as is exercise and the use of a good diet product.

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Disclaimer: Information on this web site was gathered from many sources in public domain such as published books, articles, studies and web sites. It is not intended to treat, diagnose, cure or prevent any disease. Please discuss your health conditions and treatments with your personal physician.


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