Moderators: JeffN, f1jim, carolve, Heather McDougall
I agree. This week looks great for all the dietary recommendations, and thank you again for sharing the various strategies you employ to make avoiding the non-recommended foods kept in your home an easier task for yourself. On the exercise front, what feels achievable for you right now? Does any particular form of physical activity feel most appealing? Start with what seems manageable at present, and build on that foundation over time. You will get there!Noella wrote:I have been at equilibrium for several months; I haven’t gained or lost weight. I see these months as a success because I have established a solid foundation of healthy habits to build upon.
I very much identify with this, as is evident from some of my journal entries. It took me a long time to realize it, but for me, NONE is always the better path than "a little." I'm glad you are treating yourself with grace and kindness, and you seem to have processed the causative chain linking this week's challenges in a very thoughtful way. I always tell myself "if hunger isn't the problem, food is not likely to be the solution."Lizzy_F wrote:For me, a little always leads to a lot (as it did last night), and I don’t want this to become any sort of regular practice.
I used to do this all the time, and it has proven useful for other participants, as well. I actually really enjoy cold oatmeal, and I would prep several containers with 50/50 oatmeal and fruit to pull right from the refrigerator - I called it my "oatmeal pudding." I think your assessment of your "best tools" is spot-on: Accountability, Planning and prepping, and Keeping it simple. In the days when I was struggling, what would most help me get back on track was two-fold: 1. Adopting the mindset that each new meal was an OPPORTUNITY to resume the recommended pattern of behavior (i.e., doing the "next right thing"). 2. Arranging my environment to be in SUPPORT of attaining and maintaining the recommended pattern of behavior. Sometimes after a relapse, for me, that meant taking drastic action (like throwing things in the trash or giving them away). Try to remember, too, that the overall aggregate pattern of behavior we maintain over time determines our results; a digression (or even a detour) doesn't mean our adherence has been ruined, but rather that we will need to "average out" that slip with more adherent behavior going forward into the future (so why don't we go ahead and get started on that?). You will get there. Onward!Lizzy_F wrote:I think oatmeal would have made a better “comfort food” if I really wanted to do that. I don’t usually eat breakfast, so don’t always have oatmeal at the ready in my fridge. Since I’m OK with how it turns out after being frozen, I think I need to keep batch cooked oatmeal ready to go.
JeffN wrote:Passive Overconsumption: The Unintended Intake of Excess Calories
Jeff Novick, MS, RDN
Have you ever ended up eating more calories than you intended? There are certain properties of food that, when we eat until we are comfortably full, result in the unintended consumption of excess calories. This is called the passive overconsumption of calories. We did not intend to overeat, but we did. Many foods contain several of the following properties that lead to the passive overconsumption of calories. Being aware of these can help us minimize the potential to over consume calories. As you will see, all of these go right along with the principles of calorie density and there is some overlap to them.
Here are 10 factors that lead to the passive overconsumption of calories:
1. Higher Calorie Dense Foods
As the calorie density of the food goes up, we are more likely to overconsume calories, especially as the calorie density goes over 700-1000 calories per pound. On a whole-food, plant-based diet (WFPB), the foods that are over 1000 calories per pound are bread products (breads, bagels, crackers, dry cereals, tortillas), dried/dry fruits, nuts, seeds and oils.
2. Higher Fat Foods
As the percentage of calories from fat goes up, we are more likely to over-consume calories, especially from added fats/oils. Adding fats/oils to food increases the overall percentage of calories from fat and the overall calorie density and decreases the overall satiety (per calorie). On a WFPB diet, the foods that are higher in fat are peanuts, soybeans, avocados, nuts, seeds and oils.
3. Liquid Calories
Liquid calories provide little if any satiety for their calorie load, so they do not fill you up as much as solid foods of equal calories. For example, it is much easier to over consume calories when consuming fruit juice, than the whole fruit. On a WFPB diet, the most common liquid calories are fruit and vegetable juices and non-dairy milks.
4. Added Free Sugars
Added free sugars are high in calorie density and low in satiety. As the percentage of calories from added free sugars in a food goes up, we are more likely to over consume calories. Adding free sugars to food increases the overall calorie density and decreases the overall satiety (per calorie). This includes all added free sugars, even those considered unrefined and/or natural such as maple syrup, molasses, etc.
5. Flour (Bread) Products
Most all flour (bread) products are higher in calorie density and lower in satiety, even if they are made from unrefined whole grains. On a WFPB diet, these foods include bread products (bread, bagels, dry cereal, crackers, tortillas) and baked chips.
6. Dry/Dried Foods
Food that is dried (and/or drier) and low in water have an increased calorie density and tend to be lower in satiety per calorie. On a WFPB diet, the foods that are dried/dry are dried fruits (raisins, prunes), naturally dry fruits (dates), bread products (bread, bagels, dry cereal, crackers, tortillas), baked chips, puffed cereals and popcorn.
7. Emulsifying, Pureeing, & Blending
Blending foods disrupts the fiber and reduces the satiety of the food per calorie, making it easier to overconsume the food. On the other hand, chewing food increases satiety. Examples of blended foods on a WFPB diet include smoothies and dried fruit/nut confections.
8. Hyper-Palatable Foods
These are foods that have been salted, sweetened and/or sauced. They stimulate the appetite and lead to over consumption. Examples include cookies, cakes, pastries, etc.
9. Vanishing Perceived Satiety
Foods that fall into this category appear to be high in satiety due to their large volume but are actually high in calorie density and low in satiety. This is because they are dry foods with their volume coming from air as opposed to water (which decreases calorie density and increases satiety). For example, cooked brown rice (high water content) is 560 calories/lb and brown rice cakes (high air content) are 1760 calories/lb, an over three-fold difference. On a WFPB diet, foods that have vanishing perceived satiety include air-popped popcorn, rice cakes and puffed cereals.
10. Ultra-Processed Foods
Ultra-processed foods tend to be high in fat, calorie density, salt, sugar, refined flours, fat and oil. They also tend to be low in fiber, water and satiety and so we are more likely to over consume calories from them.
If you are having a concern with the overconsumption of calories and managing your weight, greatly limiting and/or eliminating the above foods will help.
JeffN wrote:Top 10 Reasons for Lack of Success.
1) Poor Adherence/compliance. Sometimes from lack of application and sometimes from lack of understanding of the principles.
2) Misdirection of focus/priorities. Focusing on matters that don't really effect your health while not focusing on the ones that do.
3) Minimizing/Rationalizing the effect of certain behaviors and/or personal preferences, **especially in regard to certain foods**.
4) Too many ultra processed, refined and/or calorie dense foods, especially those that are marketing as being healthy, vegan or plant-based."
5) Not understanding the difference between something that is "not compliant," something that is "allowed" on occasion in small quantities, and something that is "recommended."
6) Inadequate exercise/activity
7) Not planning ahead. If you do not plan ahead for success, you will most likely not find it.
8 ) Time. Healing and results take time and for some of us, it may take a little longer than we hope.
9) Mcdougall "Plus" - This is where you mix the McDougall principles with other principles you have read or learned somewhere else that are not inline with the principles recommended here.
10) Adherence Fatigue - A feeling of fatigue over time for doing what is necessary to maintain compliance to the program (ie, special ordering, meal prep, preparing ahead for social situations). Sometimes, people tire from doing the right thing.
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