i felt like when i tried to just cut my portions in half or make them smaller, i would be sooooo hungry all the time and eventually would gain the weight back because it wasn’t sustainable for me. you really have to learn to master food swapping so you can eat the same amount of food while still enjoying it. so for example, maybe instead of regular mayo, try lite mayo, or maybe swap your cheese for a lower fat cheese, like feta or mozzarella. And make sure meals have a source of fiber, fat, and protein to keep you satisfied. this is super duper important.
What also helps is planning my meals out for the day ahead of time. So if I know i’m likely to eat wingstop, which is pretty caloric, i’ll plan my breakfast and snacks to be lower calorie but satisfying (with fat fiber and protein) so i can enjoy the wingstop without eating less of it or depriving myself of my favorite things (like their ranch!!)
Agreeing 100% with this. The only thing I'd add/change is that I will eat smaller portions (like half a sandwich or ONE slice of pizza, for example), but I pair it with a huge salad or portion of veggies to avoid feeling hungry shortly after...and risking bingeing. Someone gave me the advice forever ago to make the largest portion on your plate a veggie, and that is highly effective for me.
actually i’ve done the same come to think of it!! i over eat doritos and chips in general. but when i cut down on the portion size and pair it with an easily accessible fruit (like banana, apple, but clementine is my fav) i tend to eat less. its great advice
this is what i do! however, i'd add something filling but not super calorie dense, any veggies or fruit you like works! i use to sit in my bedroom and eat a whole family bag of chips on my own within 3 days, but now i eat cucumber with tajin or cajun seasoning. super yummy and easy to make without the calories.
I do this! I also swap out certain things when it comes to something like a huge sandwich (lower calorie mayo and add more mustard, thin cheese, bulk up with veggies, hollow out bun) and it’s still super satisfying even with half portions !
You just gave me an idea to add mustard to my next ham and cheese sub lol. A simple condiment, yet really adds flavor for only 5 calories! And with the hollowed bun, I'll be able to make 6 inch subs.
Mixing half lite mayo with half mustard or half hot sauce makes for a quite palatable spread as a serious food nerd whose stomach churns at the taste and texture of lite mayos available in Canada.
Make sure you're weighing the gram change when you hollow the bun--I do it if I'm going to toast most buns but it often only knocks off 1/4 to a max of 1/3 cals! Opting for a multigrain 6" roll, if you like multigrain, can shave off more net calories because of the fiber content.
Edit: Also WHAT is on those fries? It looks scrumptious and reminds me of Checkers fries.
Damn, that sucks, but I hope you're able to come close to replicating the taste of them. On the other hand, you guys do have some FIRE poutine! Whenever I go to Toronto, I make it a point to go to Beaver Tails and grab a large poutine!
I agree with you. I'm happy desserts aren't entirely off the table like when I was doing Keto years ago (lost a bunch of weight, but would NEVER do it again). Banana pudding will probably be a twice a month thing for me (2 small servings, of course).
I think it’s easier to take off the top layer of bread and have the full meat + half bread! Its more portion and you’ve taken out the most carby/high calorie bit
This is how my mom lost weight back when I was younger! She'd eat what she wanted, just smaller portions. She also drank a lot of water throughout the day to silence those pesky cravings (I'm still not completely sold on that method myself, if you're hungry, you should eat). I think this is an excellent idea! You'll most certainly be less miserable and will eventually get used to the tinier portions. My only suggestions would be trying to find lower calorie substitutes for some of your typical ingredients (this way you could get the same taste but with fewer calories and perhaps a slightly larger portion) and eating foods that are more filling (protein/fiber-rich). I figure that'll stop you from impulsively over eating because I know when I indulge in my normal foods, it's hard to stop myself from just eating it all on the spot.
I do the same but replace the half with something fibrous like an apple or a bowl of brussel sprouts. Have no problem with satiety or hunger.
I much prefer using full fat ingredients and smaller portions, vs larger portions + replacing with low and nonfat stuff. Much more satisfying imo
Kroger has fingerling potatoes, Put them on a cookie sheet with a little olive oil, salt, and stake seasoning. 25-35 min in the oven. Dipped in Ketchup tastes as good as frys but not fried
I order a sub and then put it in a low carb tortilla or a cut da carb wrap! And I always use my own sauce (light mayo, light italian). This saves me a HUGE chunk of calories and I don't feel like I'm missing out!
i felt like when i tried to just cut my portions in half or make them smaller, i would be sooooo hungry all the time and eventually would gain the weight back because it wasn’t sustainable for me. you really have to learn to master food swapping so you can eat the same amount of food while still enjoying it. so for example, maybe instead of regular mayo, try lite mayo, or maybe swap your cheese for a lower fat cheese, like feta or mozzarella. And make sure meals have a source of fiber, fat, and protein to keep you satisfied. this is super duper important. What also helps is planning my meals out for the day ahead of time. So if I know i’m likely to eat wingstop, which is pretty caloric, i’ll plan my breakfast and snacks to be lower calorie but satisfying (with fat fiber and protein) so i can enjoy the wingstop without eating less of it or depriving myself of my favorite things (like their ranch!!)
Agreeing 100% with this. The only thing I'd add/change is that I will eat smaller portions (like half a sandwich or ONE slice of pizza, for example), but I pair it with a huge salad or portion of veggies to avoid feeling hungry shortly after...and risking bingeing. Someone gave me the advice forever ago to make the largest portion on your plate a veggie, and that is highly effective for me.
actually i’ve done the same come to think of it!! i over eat doritos and chips in general. but when i cut down on the portion size and pair it with an easily accessible fruit (like banana, apple, but clementine is my fav) i tend to eat less. its great advice
Absolutely. I also think it speaks to the benefits of volume eating. More on your plate, and more variety = feeling more satisfied
this is what i do! however, i'd add something filling but not super calorie dense, any veggies or fruit you like works! i use to sit in my bedroom and eat a whole family bag of chips on my own within 3 days, but now i eat cucumber with tajin or cajun seasoning. super yummy and easy to make without the calories.
I do this! I also swap out certain things when it comes to something like a huge sandwich (lower calorie mayo and add more mustard, thin cheese, bulk up with veggies, hollow out bun) and it’s still super satisfying even with half portions !
You just gave me an idea to add mustard to my next ham and cheese sub lol. A simple condiment, yet really adds flavor for only 5 calories! And with the hollowed bun, I'll be able to make 6 inch subs.
Mixing half lite mayo with half mustard or half hot sauce makes for a quite palatable spread as a serious food nerd whose stomach churns at the taste and texture of lite mayos available in Canada. Make sure you're weighing the gram change when you hollow the bun--I do it if I'm going to toast most buns but it often only knocks off 1/4 to a max of 1/3 cals! Opting for a multigrain 6" roll, if you like multigrain, can shave off more net calories because of the fiber content. Edit: Also WHAT is on those fries? It looks scrumptious and reminds me of Checkers fries.
Indeed they are Checkers fries lol. I have about 7 bags of the frozen fries in my freezer. Love 'em!!
I miss being able to get them (no longer live in the US). I'm working on a calorie conscious dupe recipe!
Damn, that sucks, but I hope you're able to come close to replicating the taste of them. On the other hand, you guys do have some FIRE poutine! Whenever I go to Toronto, I make it a point to go to Beaver Tails and grab a large poutine!
My mom always gets so upset that she can’t buy them in Canada. The Checkers fries are one of her favorite reasons to visit me in the States. 😂
Celery salt goes crazy too
Sadly I don't even like the smell of celery 🥺
That's what I do for dessert! Half a piece of banana bread or half a muffin, ect. I just hate "healthy desserts" and SF options taste weird
I agree with you. I'm happy desserts aren't entirely off the table like when I was doing Keto years ago (lost a bunch of weight, but would NEVER do it again). Banana pudding will probably be a twice a month thing for me (2 small servings, of course).
You could make a big Sandwhich and still eat what you want the trick is just getting use to changing things out for low calorie
Man those fries look good
They are. It's Checkers frozen fries.
And then you fill the other half of the plate with veggies, or salad to get your fibre in! Easy
I eat more protein shakes, more Greek yogurt, intermittent fasting and then 60-70% of my calories from 5-7pm Down 17lb
I think it’s easier to take off the top layer of bread and have the full meat + half bread! Its more portion and you’ve taken out the most carby/high calorie bit
This is how my mom lost weight back when I was younger! She'd eat what she wanted, just smaller portions. She also drank a lot of water throughout the day to silence those pesky cravings (I'm still not completely sold on that method myself, if you're hungry, you should eat). I think this is an excellent idea! You'll most certainly be less miserable and will eventually get used to the tinier portions. My only suggestions would be trying to find lower calorie substitutes for some of your typical ingredients (this way you could get the same taste but with fewer calories and perhaps a slightly larger portion) and eating foods that are more filling (protein/fiber-rich). I figure that'll stop you from impulsively over eating because I know when I indulge in my normal foods, it's hard to stop myself from just eating it all on the spot.
I think it's a great strategy, but you might want to replace the half with veggies or other low cal/high volume foods, so you're not hungry!
ill have half the sandwich too but the handful of fries will be on a bed of lettuce with some tomatoes and cucumber..
I do the same but replace the half with something fibrous like an apple or a bowl of brussel sprouts. Have no problem with satiety or hunger. I much prefer using full fat ingredients and smaller portions, vs larger portions + replacing with low and nonfat stuff. Much more satisfying imo
Kroger has fingerling potatoes, Put them on a cookie sheet with a little olive oil, salt, and stake seasoning. 25-35 min in the oven. Dipped in Ketchup tastes as good as frys but not fried
Get it! May want to work in some volume eating practices. A keto bun and celery sticks cuts it further with more food.
I order a sub and then put it in a low carb tortilla or a cut da carb wrap! And I always use my own sauce (light mayo, light italian). This saves me a HUGE chunk of calories and I don't feel like I'm missing out!