Feel Full on Fewer Calories

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Volumetrics Diet Review

When you go on a diet are you starving? Do you look at your three ounces of meat and wonder how you got here?

One of the biggest issues that dieters face is the fact that they are hungry after they eat their allocated calories for the day. That tends to lead to midnight raids on the fridge.

Dr. Barbara Rolls, whom I met a couple weeks ago at the Academy of Nutrition and Dietetics conference, has done a ton of research into reducing calories without feeling hungry.

Her lab has analyzed how you can be satisfied with less calories so that it is easier to lose weight. How did she do the research? She has a laboratory where she feeds study participants and measures how much they eat. She has authored over 250 papers on eating behavior and nutritional science.

Anyone who attends Weight Watchers is going to realize that much of the program that Weight Watchers is promoting is based on her extensive research.

Her book, “The Ultimate Volumetrics Diet” has over 100 recipes that show you how to increase the volume of your food while decreasing calories. There are a bunch of great color photos that show you how much more food you will get if you use her solution.

The key here is increasing fruit and vegetables in your meals as you decrease higher calorie and fatty foods. The fiber and water in fruits and vegetables make you full so you aren’t tempted to keep eating more treats.

What I love about this approach is that it is a win-win. You eat more fruits and vegetables (which you need to get healthier) and you lose weight. If you get in the habit of increasing these foods in your diet, you will have made a serious shift that will help you to remain disease free.

The recipe below looked so great for fall!

Have you tried the Volumetrics Diet? What do you think?

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Pear Cranberry Strudel

reprinted with permission from “The Ultimate Volumetrics Diet” by Barbara Rolls, Ph.D.

This light and simple dessert works best with pears or apples—their relatively dry flesh allows the phyllo to get crisp. Look for the smaller size phyllo sheets as they are very easy to work with.

Makes 6 servings (100g each), 3-inch piece each

3 medium (444g) or 2 large pears (about 1 pound), peeled, cored, and chopped
2 (14g) graham cracker squares, crushed
1⁄4 cup (15g) loosely packed dried cranberries
1 tablespoon (16g) light brown sugar
2 teaspoons (5g) ground cinnamon
1 teaspoon (3g) cornstarch
1 teaspoon (4g) granulated sugar
Eight 9 by 14-inch (90g) or four 14 by 18-inch sheets phyllo dough

1. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.

2. Combine the pears, graham crackers, cranberries, brown sugar, 1 teaspoon of the cinnamon, and the cornstarch in a medium bowl.

3. If using the large size phyllo, cut in half to create eight 9 by 14-inch sheets. Working quickly to prevent the dough from drying out, stack 2 sheets on the baking sheet, spray lightly with cooking spray, and top with 2 more sheets. Place half of the pear mixture along the long edge of the phyllo stack about 2 inches from the edge and 2 inches from each side. Fold the edge over the filling, fold the side edges over the filling, then gently roll up. Position seam-side down, spray lightly with cooking spray, and sprinkle with ½ teaspoon each cinnamon and granulated sugar.

4. Repeat with the remaining phyllo dough and filling.

5. Bake for 40 minutes or until the phyllo is light brown and very crisp. Cut each strudel into 3 pieces and serve immediately.

Nutritional Information per Serving:
Calories 120, Carbohydrate 26g, Fat 1g, Protein 2g, Fiber 3g, Points+ 3

Points+ values are calculated by Snack Girl and are provided for information only.
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The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off

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14 Comments:

Gosh, I don't know about this. I have been doing WW for almost a year and have lost 60 lbs. I eat a lot of fruit and veggies but I still feel hungry a lot. I don't think my brain works correctly to tell me when I don't need anymore food. Just seems I am always hungry regardless of what I eat.

on October 19, 2012

As I learned from Ken Leebow (http://www.feedyourheaddiet.com/), satiety (the feeling of fullness) = fiber + protein.

Armed with this info, I made a list of the common foods my wife and I ate (taped it to the inside of a kitchen cabinet for easy reference), noted the respective fiber and protein values for one serving (our dollar-store measuring cups got a workout!), and made a strong effort to eat foods high in protein and fiber. As a result, I found that I was no longer preoccupied with the "OMG, I'm soooooooooooo hungry" feeling.

on October 19, 2012

No, I try not to stick to diets, but a life style change. If i even hear the word diet, I'll binge eat! The key to diet is exercise and eat healthy, plain and simple! You just need will power!!

The Pear Cranberry Strudel looks amazing!!! Love the flavor combinations!

on October 19, 2012

Adding more fruits and veggies to my diet (10+ servings a day) in itself was not successful in making me feel full or losing weight. What really curved my hunger and burned the weight off was the combination of cutting out carbs (pasta/bread/sugar), drinking a lot of water and daily exercise. If you do all aspects of the WW program it does work.

on October 19, 2012

Fruits and vegetables are not enough to keep me from being hungry. I've got to eat protein and fiber too.

on October 19, 2012

People think there is not enough protein in vegetables then you are not eating the right vegetables. Kale, collar greens, any dark leafy vegetables, and plenty of. The key is variety. I generally eat 1 lb. cooked and 1 lb. uncooked a day with at least a cup of beans a day (also protein & fiber). Morning is old fashion oatmeal with fruit. I never go hungry because I EAT when I am hungry and have been able to drop 10 lbs. and keep the weight off. I do allow a small treat once a day to help keep on track.

on October 19, 2012

Sue is right -- there's a pervasive misconception that vegetables (and fruits) lack protein, but part of that myth comes from what seems like our bodies' inability to properly process animal proteins and the advice that we consume way more protein than we really need.

My layperson hunch about that claim is that animal protein is so similar to our human protein that the body goes, "Whoa! I don't know what to do with this! Wouldn't this be like digesting my own body?" and some/much of the protein gets excreted, rather than digested and used.

Whether that belief is accurate or not (and I believe it is), I used
http://recipes.sparkpeople.com/recipe-calculator.asp to determine the fiber and protein values for our common foods and, as I mentioned above, it sure helped us with satiety.

on October 19, 2012

I too, can go so much longer (a good 6 hours), after eating a cheeseburger..... than when eating a salad or a plate of veggies (which only hold me about 1 1/2 hours.

I don't want to eat every hour or two, or even think about food, all day long.

So I opt for what holds me the longest.

I would much rather eat only twice a day than 5-6 times a day.

on October 19, 2012

To Dianna's point (eating fewer meals per day, rather than many), some recent studies are questioning the long-held advice that losing/maintaining weight requires eating many small meals per day. For example:

http://articles.chicagotribune.com/2012-06-06/health/sc-health-0606-nibbling-20120606_1_meals-metabolism-studies-show

on October 19, 2012

Great article Andy. I think everyone has to do what is best for them. Myself I need to eat more then 3 meals as I start my day at 5AM. I just always remember also that a calorie is a calorie. 6 meals a day has to reflect that.

on October 19, 2012

Protein and fullfat dairy keep me satiated. Smaller quantities of these "real" foods are much more satisfying for me. Heaping mounds of fruits and veggies, while tasty, don't curb my hunger.

on October 19, 2012

I like Weight Watchers and am a lifetime member but I do have a lot of trouble with feeling hungry. My library has the book so I am going to take a look at it and see if there are any ideas I can take away from it. And I ALWAYS like to check out recipes. Thanks Snack Girl. :)

on October 20, 2012

I do also believe different people's bodies have different needs. I don't wholeheartedly buy into the "Blood Type Diet" but some of the concepts of it just floored me when I read the book and implementing them has worked great for me. I have taken it all with a grain of salt, but I am type O+ and basically a Paleo diet is what's recommended mostly for my type, and I've lost weight very successfully following that idea. I do like to make half my plate veggies and half protein, and it works well for me. All my snacks have to include protein, as well as breakfast, and I do great all day long without being starved. The key is to plan ahead if you'll be gone for a while and know where to buy food that's healthy and pack snacks and drinks that don't blow your day with one drive-thru meal.

on October 20, 2012

I have been making the move to denser, healthier foods at snack time and the rewards have been worth the effort.
I made this recipe yesterday and it was delicious. It came together very easily and is totally yummy. And it is filling. 3 pieces is quite a bit - I found 2 to be just right.

on October 22, 2012


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Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

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