Haven't posted in awhile. Been busy watching the videos from the ASW
A few years back I joined the National Weight Control Registry:http://www.nwcr.ws/
Every year I have to fill out a survey - which is actually kind of fun as I get to skew the data a bit
How many times a week do you eat beef, chicken, fish, cheese, eggs, etc.? Umm, that would be zero. How often do you eat fast food? Never. How many servings of vegetables do you eat a day? > 9. And so forth.
The results of the survey is available to researchers to parse endlessly. One study I read recently wrote about something I've discovered for myself recently. That I do better when I limit variety to a few simple low-calorie density meals. For example the following article in nature:http://www.nature.com/oby/journal/v13/n ... 5102a.html
Amount of Food Group Variety Consumed in the Diet and Long-Term Weight Loss Maintenance
Registry participants generally report consuming a low-energy diet, with women consuming approximately 5439 kJ/d (1300 kcal/d) and men consuming approximately 7113 kJ/d (1700 kcal/d). There are several strategies, including reducing portion size and energy density of the diet, which can be used to help reduce energy intake. This study also suggests that limiting dietary variety may be helpful for reducing energy intake over an extended time. Although limiting overall dietary variety may help registry participants sustain a low energy intake for long periods, it is important to observe the percentage of variety that is occurring in the different food groups to provide a sense of the types of foods that registry participants are most likely to include in their regular eating pattern. The food groups with the greatest amount of variety are the Low Fat (LF) food groups from the bottom of the Food Group Pyramid (FGP) e.g., LF bread, cereals, rice, and pasta; fruits; and LF vegetables, whereas foods that are less nutrient-dense and closer to the top of the FGP have less variety (fats, oils, and sweets; and High Fat (HF) foods from the five main food groups). Indeed, the largest difference in food group variety between registry members and recent weight losers was found in the food group from the top of the FGP, fats, oils, and sweets. Therefore, although overall dietary variety is low in registry participants, they are consuming more variety in nutrient-dense and LF-dense foods than in other food groups. With respect to levels of variety consumed in the different food groups, this style of eating is in accordance with current dietary recommendations.
And here's another example:
In another study, researchers analyzed more than 2,000 NWCR participants' variety of foods consumed within different food groups via a food-frequency questionnaire.The findings suggest that successful weight loss maintainers consume a diet with limited variety in all food groups. Therefore, restricting variety within all food groups may help with consuming a low-calorie diet and maintaining long-term weight loss.Dieting consistency and a low frequency of dieting also seem to enhance successful weight loss maintenance. Thus, persons who maintain a stable day-to-day diet and do not appreciably change their diet on weekends, holidays, or special occasions tend to experience less weight regain over the subsequent year and are 1.5 times more likely to maintain their weight loss.
1. The majority of members report continuing to limit the types of foods eaten, as they did when they were losing weight. They mostly follow a low calorie and low fat intake.
2. Eating regular meals is reported to be a key to weight loss maintenance - and most participants indicate that they would eat breakfast daily.
3. In order to keep track of their weight regularly and notice small "slips" (and weight regain), most members weigh themselves at least once a week, sometimes up to once a day.
4. Most of those surveyed indicate being physically active for approximately one hour every day (or the equivalent of walking 4 miles/day).
5. Success in maintaining weight loss over the long term (one to two years) was achieved by NWCR participants who were most consistent with physical activity and planning of dietary intake (low calorie and low fat diet) throughout weekdays, weekends, and holidays.
6. The longer someone is able to maintain a weight loss (example: if they were able to preserve the weight loss for two to five years) the greater the chance of keeping the weight off.
7. The variety of foods eaten is limited in order to control the calorie intake of foods. The most variety of foods eaten by the NWCR participants surveyed was from nutrient-dense food groups such as grains, fruits and vegetables.
I think this type of information fits well with Dr. McDougall's 'Help for the Volume Eater' and Jeff's calorie-density lectures. I try to focus on getting a wide variety of 'green and yellow' vegetables while at the same time keeping my meals very simple and routine. Oatmeal and fruit, SNAP, salad, stir-fy, grain. But the variety of vegetables that go into those meals is huge:
Oatmeal, banana, blueberries, flax seeds, turnip greens, diced turnips, peas, corn, carrots, lima beans, green beans, brussel sprouts, sweet potatoes, tomatoes, apples, oranges, spinach, lettuce, red pepper, sprouts, cucumber, onion, garlic, garbonzo beans, black beans, broccoli, baby corn, red cabbage, bok choi, mushrooms, snap peas, brown rice, quinoa, sesame seeds, and so on.
Thank goodness I can get fresh and frozen vegetables on the cheap at Sam's Club and Aldi's.