As a food pyramid eater, I was a grazer. It seemed like I was never sated, even if I were stuffed from just eating. About a half an hour after eating a big meal, I would be hitting the vending machine for something sweet. Some nutritionists recommend eating six meals a day to keep keep sugar from spiking and plunging. I wasn’t eating six meals…I was eating one….very….long…meal each day.
When I started (kinda, sorta) following The Basic Seven plan about a month ago, I discovered that I felt satiated on less food and it would last me for hours. If I started getting hungry before a meal, it was okay. I didn’t start to panic. Sometimes I would have a snack but more often than not, I’d just ride it out (and nibble on the raw veggies as I cooked dinner). I rarely feel like I’m starving anymore and most of my cravings have disappeared (I still crave dark–almost bitter–chocolate, though).
Here’s the deal: According to Sally Fallon in Nourishing Traditions: That Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats,
Fats as part of a meal slow down nutrient absorption so that we can go longer without feeling hungry.
I’ve also read (but now can’t find) that fats also help us feel satiated earlier in our meal so that we end up eating less.
Now, I’m not suggesting that we go overboard and start eating deep-fried Twinkies–we are trying to eat like our Grandmother’s after all–but I am suggesting that we not be so afraid of having fat in our diets. And by eating full-fat food, we’ll feel more satisfied while needing to eat less.
(As a side note, I’ve noticed my level of concentration has improved quite a bit since making the switch to The Basic Seven)
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Back in the early ’90s I lost 20 pounds with Weight Watchers. Their “food plan” at that time was based on the heart / diabetic diet, and it worked for me. I divided the daily food requirements amongst the three daily meals and afternoon snack, fitting my food into those categories. It worked for me. I have been back to Weight Watchers since that time but without real success. I could (and should) give The Basic Seven a try according to this method.
Eating fat is another issue. My husband, who is very thin, has been diagnosed with high cholesterol and we watch the sat fat content in our food. He eats two or three oat bran muffins (made without flour) every day. He is also very active, working out at a gym and riding his bicycle 2500 miles per year. His weight is borderline too low. I still take in too many calories.