Moderators: JeffN, f1jim, carolve, Heather McDougall
Exactly the right response, in my opinion. Carry on!Rebecka22 wrote:I was also really hungry this week, but I just ate more those days.
What a great dialogue to have with yourself; absolutely a victory! If reporting your change in weight feels useful and motivating for you, by all means continue to do so. Just to clarify, under the most current MWL guidelines, whole grain pasta is acceptable for the starch component of a meal, within the constraints Jeff describes here. Wishing you some days free from stress in the week ahead!Ejg wrote:I just told myself that many, MANY times before I have looked closely for stress relief in the bottom of a bag of potato chips (or whatever) and to date, haven't found it sitting at the bottom of the empty bag. Therefore there was no point in looking again. Those small decisions, which were numerous today, definitely felt like victory.
Continuing progress is definitely important, right? If you can, think about the most significant challenges you are facing right now. If you're able to see one where it feels like you have a clear and thorough understanding of the context/chain of causation, tackling that offers a great opportunity for big progress. If some areas of struggle seem confusing, try to think about when, where and in what context they typically arise, and that can offer clues to the root cause. Finding solutions will get you started building a good groove. Here's to an amazing October!moonlight wrote:I made progress this week compared to last week.
I've found this to be the case for me, as well. We are probably somewhat atypical in this regard, but I think this is an example of where "knowing yourself" is important. We have to build plans that work for us, in each of our unique situations, driven by science and informed by our experience. Great suggestion that oat groats and/or cooked barley would probably travel quite well. Onward!Gimmelean wrote:I can overeat even the most compliant foods that are prepared in advance if not watching out.
Drew*# wrote:Mark, you make some good points about calorie dilution with grains rather than processed starch. My main meals consisted of this and I added more veggies to my last big batch of red beans and rice! Tastes good and is easy to eat even with braces.
Mark Cooper wrote:For MWL, oats should be cooked in water in a ratio of at least 2 parts water to 1 part oats (I prefer 3:1 myself). Dry rolled oats are ~1700 calories / lb, so consuming them without further cooking in water would not be recommended for MWL.
Mark Cooper wrote:Just to provide some perspective - if those rolled oats are cooked in water (with a ratio of at least 2 parts water to 1 part oats), suddenly the calorie density changes from that scary ~1700 calories / lb, to a very nearly ideal ~300 calories / lb and an excellent rating in satiety as well! So oatmeal is a great choice for MWL, just not the dry oats (without further cooking).
JeffN wrote:Just as an FYI, by using only a 1:1 ratio of water to oats instead of a 2:1 ratio, you increase the calorie density of the recipe by about 60%, (from around 300-350 cal/lb for regular rolled oats to about 500-550 cal/lb for overnight oats using a 1:1 ratio). For many, it probably wouldn't matter, but for some, it might.
JeffN wrote:The two things that drive satiety up are fiber & water and both together work better then either alone. Micronutrients do not impact satiety/hunger.
And remember, satiety is calculated per calorie so to properly do the experiment, you would have to compare 1.5 cups dry oats moistened with a little water vs 1.5 cups dry oats cooked with 3 cups water cooked into oatmeal, to see which one is more filling.
They have actually studied this and the when they compare two equal/similar foods, the one with the more water incorporated into it always comes out on top.
JeffN wrote:You can do the experiment at home.
Your an cook 1 cup rolled oats with 1 cup water. This is a ratio often used in oat pancakes, oat bars, and overnight oats.
Then do a 1/2 ratio rolled oats/water. This is the ratio often used to make oatmeal from rolled oats.
Then a 1/3 ratio.
Etc etc etc
As you will see, in the beginning, the grain will absorb more of the water. However, there is a point where it won’t and you will end up with oat soup eventually and then oat milk.
Personally, I often cook kasha and rice with a 1/3 ratio and (most) all the water is absorbed into the kasha and rice. Kasha can handle more water then the rice. We like it but it is softer and not as chewy.
The typical Congee recipe is 1/6-8 (or more) but that is more like a medium to thin “gruel.”
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