Moderators: JeffN, f1jim, carolve, Heather McDougall
Based on your self-assessment, I would agree, Nancy! I imagine the degree to which you miss those foods that are eliminated for MWL will continue to lessen as your adherence over time marches forward. I completely agree with you about how helpful it is to have an environment that is arranged and curated in support of the goals we are trying to achieve. Best wishes for continued success in the days ahead!Artista wrote:I think for the most part it was a successful week.
JeffN wrote:The MWL guidelines are guidelines, not black and white rules and are based on the principles of calorie density, satiety, fiber/kcal, food form, chewing, etc. etc. The more you do, the more you can benefit.
Starting meals with a soup, salad and/or fruit, helps to lower the overall calorie density of the meal and increase the overall satiety. This helps to decrease the overall caloric intake without giving up any weight or volume of food, which usually increase. Hence the saying, eat more, weigh less. Eat more food in volume/weight while eating less calories. Some will start with huge salads and/or soups, some will have small ones. Some have both, some have none. It is a guideline but all based on the science of pre-loading. Fruit is included because it works better for breakfast for many. However, many people like “savory” breakfast and have oatmeal with vegetables.
While using these as a pre-load work, they also work as part of the meal (50/50 plate) which is based on the science of dilution. Some may end up needing to do both to hit their goals, same may need to do one or the other.
JeffN wrote:slugmom wrote:So ... if optimizing weight loss is my goal ... and I'm legitimately hungry, or really munchy and want a snack ... which would be better? Popcorn? Fruit?
IMH(P&P)O, and based on calorie density, of the two, I would say fruit. However, vegetables would be a better choice and/or a meal of 50% starch and 50% vegetables (and/or fruit) by volume. A meal of 50% starch and 50% vegetables by volume would have a very low calorie density. So, a bowl of 50% oatmeal and 50% berries by volume or a bowl of 50% rice and 50% veggies by volume may be the better choice. You get the starch to help satisfy you and the fruit and/or veggies to help lower the calorie density.
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Remember, this is not a vegetables based diet but a starch based diet. Diluting the starches with vegetables and/or fruit to lower the calorie density is the best solution.
I feel like this is a really important, often-overlooked principle - thank you for sharing it. Your batch cooking and food prep practices continue to be an inspiration! Have a great week!Gimmelean wrote: If I’m not going to feel good before, during, and after I eat something, it’s not worth eating.
Gimmelean wrote:I continued to batch cook grains; steel cut oats, barley, and bulgur this week to build 50/50 bowls, salads, stuffed peppers. I used frozen ratatouille as a whole wheat pasta sauce. I’ve got a container of red lentil chili in the freezer to do the same next week. Cooking and eating well is the key to maintaining my hard earned weight loss and was key to getting here.
VegSeekingFit wrote:I have continued to make the same things (roasted potatoes, pots of rice, Jeff burgers, split pea soup, sloppy lentils, Mexi soup, roasted veggies). I have fresh and frozen produce prepared to easily incorporate into compliant meals very quickly. Have been enjoying Saturday Farmers Market produce selection. When I get home, cutting up the various veggies and roasting them. Slender asparagus is a new to me veggie that I am liking in that mix!
CindyD wrote:My current Instant Pot staple includes red lentils, red onion, red bell pepper, red cabbage (or cauliflower), one can no salt tomato sauce or paste, frozen garlic cubes, curry powder, ginger, turmeric, cumin. (I just throw stuff in, I don't measure.) Plain or over rice.
Mark Cooper wrote:VegSeekingFit - Cheers, Stephanie! I agree with you that we are really having an exciting and energetic start to this month! The Buddha Bowl you describe having while dining out does sound very close to being MWL adherent, indeed. I've occasionally been lucky in requesting and receiving plain balsamic vinegar for a dressing in restaurants, but I SO wish more establishments would include oil-free dressings/sauces on the menu. As you note, you did your best in the moment, and can go forward with the knowledge of how to be even more prepared in the future. Like you, I've ultimately arrived at the practice of just bringing along my own adherent food if I'm planning on eating; if the restaurant ends up having something acceptable, I just consider that a nice bonus.
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