Moderators: JeffN, f1jim, carolve, Heather McDougall
JeffN wrote:In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
JeffN wrote:Salt, Sugar
We are not a SOS free program. We only ask you to reduce the amount to a true condiment, and to just sprinkle it on your food at the table. You don't have to eliminate them if they are not a problem for you. Understand that for many people, the real issue is not sugar (or salt) per see, but how they are consumed and with what company. Most sugar is consumed as liquid calories (sugar sweetened beverages, sports and energy drinks) or as part of ultra processed highly palatable food (donuts, cupcakes, brownies, etc.) Same with salt. Most all the salt we consume is in the form of ultra processed foods.
Most people find that when the eliminate the sugar filled liquid calories and the ultra processed foods that are high in sugar, salt and are also high in fat and calorie density, they can use salt and/or sugar as a condiment without a problem
JeffN wrote:In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
Have you consulted your personal physician regarding this issue?JeffN wrote:Salt, Sugar
We are not a SOS free program. We only ask you to reduce the amount to a true condiment, and to just sprinkle it on your food at the table. You don't have to eliminate them if they are not a problem for you. Understand that for many people, the real issue is not sugar (or salt) per see, but how they are consumed and with what company. Most sugar is consumed as liquid calories (sugar sweetened beverages, sports and energy drinks) or as part of ultra processed highly palatable food (donuts, cupcakes, brownies, etc.) Same with salt. Most all the salt we consume is in the form of ultra processed foods.
Most people find that when the eliminate the sugar filled liquid calories and the ultra processed foods that are high in sugar, salt and are also high in fat and calorie density, they can use salt and/or sugar as a condiment without a problem
“I don't know what I was thinking eating twice a day, it didn't last. I also didn't do well with eating lots of veg since it would crowd out my stomach so I wouldn't eat enough starch, and then get really hungry.”
msubramanian wrote:Hi, sorry if this doesn't belong in this group, I just couldn't see where else to ask this question. Is there a June 2021 group forming and if so, how do I sign up? I just read MWL and am interested in joining a weigh-in group. Thanks!!
See you in June!If you feel you can benefit from this group and would like to join, thoroughly review the orientation information above, including the MWL Guidelines, MWL 10-Point Checklist, and Calorie Density: How To Eat More, Weigh Less and Live Longer. After completing your review of the orientation materials, please post in the MWL Weigh-In Group thread for the current month (usually posted near the beginning of each month) introducing yourself and stating that you have completed orientation and would like to be added to the group. After submitting that post, you will officially be a participant in the group and needn't wait for any further confirmation. Please remember, there is nothing magical that happens when you join this group and your name is added to the list. Jeff, wildgoose and I can offer accountability and support in terms of understanding and implementing the MWL guidelines, and your fellow participants provide a feeling of community; but, it is up to you to actually make these changes in your daily life. All the forum posts in the world won't have an effect on the outcomes we seek, without lasting changes in our daily pattern of behavior. Don't obsess over the minutiae; rather, direct your energy toward doing an excellent job at the fundamental principles. I can't promise that it will be easy, but I DO promise that it is worth it.
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...
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