Two points.
Fats. For me, protein and fats are satiating. There is much written about eating more fats early on during start up phase, then decreasing it when body developed it's ability to mobilize stored fat. Consuming some fat with a meal, usually high protein, helps me feel fuller longer. Also, fats help with absorption of many vitamins, specifically the fat soluble vitamins. I've not found anything to debunk this.....has anyone read differently???
My fats of choice are carefully selected. For their nutrients and non- processed crafting. Specifically, coconut oil for brain support thru MCT, EVOO the best real olive oil for polyphenols , real butter for the buterates. The seed oils,aka veg oils, are long gone from cooking. Exceptions creep in via mayo and salad dressing. Hence, more homemade dressings using evoo; and rare use of Hellman's mayo. ( Occasionally make homemade mayo but it has a very different taste than Hellman's mayo.) Sometimes buy avocado oil.
Meats already contain fat. Steaks have marbling and don't need extra fats in cooking. As I remember, 50% of calories in a steak is fat. So adding fat is not necessary. Some proteins other much lower. For example skinless chicken breast. Atkins encouraged eating the chicken with skin on. Adds satiety AND adds a source of collagen for our skin.
Quote:
When you eat can also impact satiety. For example, people who consume more of their calories earlier in the day tend to eat less across the day.
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Why doesn't this work for me??? Once I eat, a monster is released. Even if a low carb well formulated meal. Mean ing plenty of real meat , plenty of veg and some fat. Not an English muffin. Not oatmeal. Eating the latter will have me back for more within an hour. Meat and veg has me looking / thinking about food within a couple hours. Only in full ketosis does thoughts of food go away.
My solution has been to eat first meal after noon, two o'clock is better. As I will keep eating until bedtime. Not eating after evening meal is a struggle. Added to that, very late around midnight is a witching hour. The only answer is to be in bed BEFORE that hits. Which isn't always possible as my DH gets home from second job about 11:30 and I can't sleep until he is safely home. (Effect of 11:15 phone call he was in car accident that totalled the truck.)
Definitely working on all this.
List. Interesting layout putting beans higher than Atkins. It allows more variety in food choices. Missed chili!!
Re pineapple. Very low on list probable due to very high sugar. It's purported to help with floaters by one eye doctor.
Re berries. Shocked it was so low on this list, yet blueberries and raspberries are primary fruit options on Atkins.
Fiber. Years ago a GI doctor advised Consyl given a family history that put colon cancer as a high possibility. Changed from expensive Consyl to cheap bag of horse grade bran. THEN realized it's the vegetable fibers, in all their forms , that was likely of value over bran which is grain based and very sharp and only non- soluble. Vegetables offered the full spectrum. ( Along with adding microbe sources.)
Putting this all together, meals are whole foods. Nothing packaged. Meat and veg and whole fruits, a few nuts; no milk, just cheeses or plain yogurt.
Yet, it's easy to eat all day. Other things are going on .....
To be clear, the list is GREAT. Many will find success with this!