Do you find yourself feeling hungry in the afternoon? The
MWL 10-Point Checklist advises us to eat whenever we are hungry, until comfortably full; if you are feeling hungry, definitely eat. It is also recommended to include starch each time you eat, so an equal visual volume of fruit and starch (50/50) might work better than fruit alone.
JeffN wrote:Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
JeffN wrote: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.
JeffN wrote: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.