Re: July 2020 McDougall MWL Weigh-In Group
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Congratulations and best wishes to everyone this week!
On hunger...
The fundamental basic principle of the MWL Program and the principles of calorie density is "whenever hungry, eat until comfortably full of the recommended foods." Because of this, there is no reason for anyone to feel hungry when following our guidelines. The recommended foods are minimally processed starches, fruits and vegetables. The most satiety, short term and long term comes from minimally processed starches and to keep the calorie density low, have them with some non-starchy vegetables. Remember, we do not have to figure out if it is true hunger, appetite, craving, etc. However, to be successful, you have to prepare for success and make sure you have availability of minimally processed starches throughout the day.
At the 10-Day program, the snack room is full of veggies (cherry tomatoes, baby carrots), fruits (apples, oranges) and starches (regular hummus, roasted red pepper hummus, potatoes, Split pea soup, Black bean soup, and Lentil Couscous soup). People choose from both the starches and fruits/vegetables. Choosing just vegetables or fruit will not be enough for most people to feel satiated. if you experience cravings for unhealthy foods, you can beat these cravings by choosing healthy foods to eat and knowing that these cravings will eventually pass and stop. However, you can not beat your biology (hunger) and your biology/hunger will eventually win.
Also.....
If you are hungry, eat. We do not recommend skipping meals, fasting, going hungry or eating only vegetables (or fruit) at a meal. We do not recommend intermittent fasting but eating when hungry. When you eat, make sure your choices always include a minimally processed starch. This is 100% true for MWL too. The starch should be about 50% of the volume of the food you eat. Do not wait an hour to eat the starch after the vegetables.
Just reaching for vegetables, salads or fruit is not going to do it in the long run and you will most likely end up overeating later in the day, or week. This is because the satiety from vegetables, salad and fruit is not the same or as long lasting as the satiety from starch and can set you up to overeat/binge later. This may happen within the day or it may happen after several days. Then you end up wondering why you are eating salads and vegetables and not losing weight and often think, I just need to eat “more” salad, veggies or fruit. To break the cycle, always eat starch with your veggies and/or fruits.
If you have not seen it, it would be of benefit to watch Dr Lisle’s video on, “Will Power: What it Is & How it Works”
https://www.drmcdougall.com/health/educ ... -08-28-18/
The most important part is his discussion on decision making (by the judges) and their blood glucose level. The best way to maintain steady blood glucose levels (and your willpower to make good decisions), is to eat when hungry and include starch when you do. Not eating when hungry, fasting, time restricted eating, eating by the clock, etc and you may run into low blood sugar and hunger and perhaps, some unhealthy choices.
Have a great July
In Health
Jeff
On hunger...
The fundamental basic principle of the MWL Program and the principles of calorie density is "whenever hungry, eat until comfortably full of the recommended foods." Because of this, there is no reason for anyone to feel hungry when following our guidelines. The recommended foods are minimally processed starches, fruits and vegetables. The most satiety, short term and long term comes from minimally processed starches and to keep the calorie density low, have them with some non-starchy vegetables. Remember, we do not have to figure out if it is true hunger, appetite, craving, etc. However, to be successful, you have to prepare for success and make sure you have availability of minimally processed starches throughout the day.
At the 10-Day program, the snack room is full of veggies (cherry tomatoes, baby carrots), fruits (apples, oranges) and starches (regular hummus, roasted red pepper hummus, potatoes, Split pea soup, Black bean soup, and Lentil Couscous soup). People choose from both the starches and fruits/vegetables. Choosing just vegetables or fruit will not be enough for most people to feel satiated. if you experience cravings for unhealthy foods, you can beat these cravings by choosing healthy foods to eat and knowing that these cravings will eventually pass and stop. However, you can not beat your biology (hunger) and your biology/hunger will eventually win.
Also.....
If you are hungry, eat. We do not recommend skipping meals, fasting, going hungry or eating only vegetables (or fruit) at a meal. We do not recommend intermittent fasting but eating when hungry. When you eat, make sure your choices always include a minimally processed starch. This is 100% true for MWL too. The starch should be about 50% of the volume of the food you eat. Do not wait an hour to eat the starch after the vegetables.
Just reaching for vegetables, salads or fruit is not going to do it in the long run and you will most likely end up overeating later in the day, or week. This is because the satiety from vegetables, salad and fruit is not the same or as long lasting as the satiety from starch and can set you up to overeat/binge later. This may happen within the day or it may happen after several days. Then you end up wondering why you are eating salads and vegetables and not losing weight and often think, I just need to eat “more” salad, veggies or fruit. To break the cycle, always eat starch with your veggies and/or fruits.
If you have not seen it, it would be of benefit to watch Dr Lisle’s video on, “Will Power: What it Is & How it Works”
https://www.drmcdougall.com/health/educ ... -08-28-18/
The most important part is his discussion on decision making (by the judges) and their blood glucose level. The best way to maintain steady blood glucose levels (and your willpower to make good decisions), is to eat when hungry and include starch when you do. Not eating when hungry, fasting, time restricted eating, eating by the clock, etc and you may run into low blood sugar and hunger and perhaps, some unhealthy choices.
Have a great July
In Health
Jeff