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We do not eat meat, eggs, dairy products (including milk, cheese, sour cream, and butter), or oil (including olive or canola oil or margarine made from them). Please feel free to create two meals including the following:
--ANY vegetables such as broccoli, bell peppers, cauliflower, asparagus, zucchini, squash, green beans, Brussels sprouts, tomatoes, mushrooms, carrots, snow peas, etc.
--potatoes or yams -- baked, steamed, or roasted without oil
--grains such as rice, quinoa, barley, corn, millet, polenta (prepared with no added oil)
--beans such as kidney, garbanzo, lentils, pinto beans, lima beans, black beans, etc. (prepared with no added oil)
--Any and all spices
We would prefer a plain green salad as a first course, and fruit for dessert.
Thank you for your creative efforts!
The satiety mechanism appears to depend upon two types of receptors in our mouths and stomachs. These are stretch receptors, which give our brain information about how "stretched out" our stomach is, and nutrient receptors, which tell us the caloric density of the food we have eaten. Notice that if you eat four pounds of raw salad, you may feel "full" in terms of being "stretched out," but the nutrient receptors in your stomach also will be saying, "Hey, that was 'OK,' but it wasn't nearly enough! Get me some calories, or I'm going to continue to complain!" You might feel stretched out" but still hungry. To be satiated, or hunger-satisfied, we have to have our stomach both stretched out and filled with some "real" calories.
At the [True North Health] Center, for lunch and dinner, we recommend that meals be eaten in a particular order. First, eat a large, raw vegetable salad. Steamed vegetables should be eaten next.
Finally, eat starchy vegetables and whole grains. There is a reason for this recommendation. We have observed that once a person gets a taste of higher-calorie foods (such as cooked grains), lower-calorie foods (such as raw salad) are suddenly less appealing. This can result in less salad and vegetable consumption, which, in turn, can cause an overall increase of the meal's caloric density. By starting with the least caloric foods - when we are the most hungry - more low-density food is consumed. This results in more stretching of the stomach, which helps us to feel full and thus less likely to overeat.
The Principles of Calorie Density: How to Eat More, Weigh Less & Live Longer
1) Hunger & Satiety - Whenever hungry, eat until you are comfortably full. Don't starve and don't stuff yourself.
2) Sequence Your Meals - Start all meals with a salad, soup and/or fruit. This way, you fill up on the foods lowest in calorie density and less likely to overeat on foods higher in calorie density.
3) Don't Drink Your Calories - Avoid liquid calories. Eat/chew your calories, don't drink or liquefy them. Liquids have little if any satiety so they do not fill you up as much as solid foods of equal calories.
4) Dilution is the Solution - Dilute Out High Calorie Dense Foods/Meals (The 50/50 Rule) - Dilute the calorie density of your meals by filling 1/2 your plate (by visual volume) with intact whole grains, tubers, starchy vegetables and/or legumes and the other half with vegetables and/or fruit.
5) Be Aware of the Impact of Vegetables vs Fat/Oil - Vegetables are the lowest in calorie density while fat and oil are the highest. Therefore, adding vegetables to any dish will always lower the overall calorie density of a meal while adding fat and oil will always raise the overall calorie density of a meal
6) Limit High Calorie Dense Foods - Limit (or avoid) foods that are higher in calorie density. These include dried fruit, high fat plant foods (nuts, seeds, avocados), processed whole grains (breads, bagels, crackers, dry cereal, tortilla's, popcorn, etc). If you use them, incorporate them into meals that are made up of low calorie dense foods and think of them as a condiment to the meal. For example, add a few slices of avocado added to a large salad, or a few walnuts or raisins added in a bowl of oatmeal and fruit.
Begin with leafy green salads and bowl of shredded carrots, beets, celery, onions, and cabbage as options to top your salad.
Then, choose any of 4 distinctly different flavorful, fat-free salad dressings which are set on the serving table. For example, Oriental, Berry Vinaigrette, and Tofu Island. (Find dressings in the August 2004 newsletter.)
Next take generous helpings two raw vegetable salads, like fat-free Coleslaw, Tomato Vegetable Salad, and Spinach Salad.
Then you come to two hot steamed green and/or yellow vegetable dishes are served, like seasoned steamed carrots, zucchini, kale, baby bok choy, or broccoli. Our guests were asked to eat full servings of these very low calorie dishes before moving on to the starches.
Now that I started exercising I really can't eat breakfast because I can't work out with any food in my stomach or I get sick so I'm only eating 2 meals a day, so I eat one pound before lunch of steamed veggies and one pound before dinner, I still may have salad or more veggies with meals, but this is my medicine and what helped me lose over 40 pounds, I do it consistently and never waiver, as far as calorie density goes they are only about 100 calories a pound....
....At first I had to use fancy flavored vinegars or a tahini dressing to choke it down but now I don't mind just eating plain veggies. Since implementing this in my life two years ago, I rarely overeat anymore, and I know once I'm done eating my greens, I get to eat something really delicious like potatoes, rice, lentils and fruit. if I eat anything super tasty FIRST I don't eat my veggies....
http://www.drmcdougall.com/forums/viewtopic.php?f=13&t=40457&start=30
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