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This post by Jeff Novick: http://www.drmcdougall.com/forums/viewt ... 322#p41322

and reading the book by Dr. Kessler - The End of Overeating - were two things that helped me greatly with this WOE.

Once you figure out calorie density, you're just about home free. If you need to learn how your brain can keep you fat, read the Dr. K book.

Update!

After learning more about calorie density I've been trying more morning cereal a bit differently... instead of course ground I've been cooking up my whole oats and de-hulled barley whole... First day I just put them in the pot and started cooking... 2nd day I put the grain in the fridge soaking in water overnight which greatly reduced my cooking time this morning.
I'm going to continue with this for a few days and see how it goes. My first three observations are:
1- Cooking them this way my normal spoonful of honey is way too much. I need to cut that way back. At least in half. maybe even more.
2 - Cooking them this way I am already adding less milk and feel the need to cut that down even further.
3 - They sure do take a lot longer to eat, require a lot more chewing!

I am also looking at everything I put in my mouth in a different light. I'm thinking "calorie density". I've cut my daily almond intake down to no more than 5. I'm eating bread more judiciously, and putting less peanut butter on it.
I had a lot of leftover quinoa/barley/rice/chickpea dish that I made for a potluck. Rather than let it go to waste I've been snacking on it this week any time I feel hungry. A bite here, two bites there. Just grazing on it. It's worked out very well for me I think. It's made me less hungry come dinner time and it's helped me eat less bread. I plan on keeping such things handy from now on.
I'm backing off my thoughts of going MWL for a month. I know some of you will be disappointed with that decision, but I'm not ready. With no pressing medical condition demanding it, and with steady weight loss of over 10 pounds every month, I'm reserving for myself the luxury of enjoying everything I eat and making these changes slowly. Please feel free to continue urging me further in this direction, and thank you for your patience in teaching this old dog new tricks.

-Norm

"I'm backing off my thoughts of going MWL for a month. I know some of you will be disappointed with that decision, but I'm not ready. With no pressing medical condition demanding it, and with steady weight loss of over 10 pounds every month, I'm reserving for myself the luxury of enjoying everything I eat and making these changes slowly. Please feel free to continue urging me further in this direction, and thank you for your patience in teaching this old dog new tricks."

Norm, who cares if some are disappointed in you. You are doing what works for you & look at you. You are 23 lbs away from the 300's. And you are moving closer & closer to where you want to be foodwise. It doesn't have to 100% all at once, you are making this plan work for you. I am really enjoying reading your posts about your journey.

23 pounds away from the 300's!!! I know it!! I weighed 390 when I stopped working... so getting under 390 will be a HUGE milestone for me. 386 will mark 100 pounds off my highest... So my goal is to hit that before the end of the year, and I have no doubts that I'll do it, because it's not about me... it's about THE FOOD!!! Thank you Dr. McDougall!

-Norm

I actually think that sounds like a really good idea for you right now. You are already making so many great changes and realizations, and 10 pounds a month is fantastic weight loss success. I don't see any reason that you should do MWL right now. When you get closer to your goal, or if your weight loss slows down at some point, you may want to revisit the idea, maybe not! Just keep doing what's working for you. Congratulations on your progress! It's exciting.

Just eat more veggies along with the other foods. Balance is a good thing.

I agree that there is no reason to be concentrating so much on MWL. I hadn't even opened this thread because it had MWL in it and I don't like the diet mentality that I get into when I think MWL and Mary's Mini diet.

I prefer to think that I am eating for health which naturally has me going to whole grains and veggies and fruits. I don't want guilt if I decide to enjoy some bread when I eat out or whatever. I'm not doing it daily. It is the whole picture that I like to look at.

So good for you on such large changes.

Um . . . This IS the MWL forum, LOL. Why would you even be on this forum if you're not interested in MWL???

I agree that Norm doesn't need to jump into MWL--he needs to get on the regular plan first (which he's still not compliant with). But for some people, like me, MWL is what keeps us OFF the "diet mentality." It is easiest for me to be able to eat as much as I want w/out worrying about portions. On the regular plan, I WOULD have to worry about that b/c the regular plan permits avocado, nuts, tofu, etc, all of which I can overeat on easily. On MWL, which I still follow even though I've been at goal weight for many months, I can eat all I want and I'm happy that way.

For me, "feast days" = Regular plan!

My 2 cents

I lost all my weight on the old plan...it took me a little over 2 years to lose more than 100lbs....that being said....now, even though I don't like to call it MWL, that's pretty much how I eat...I keep it simple, and like ETeSelle said, I get to eat all I want, and am able to maintain my weight with no problems.
The closer you get towards your goal, you will find that eating nuts, and higher fat veggies(avocados, olives)and Tofu, might stall your weight loss a bit...I love nuts, and olives, and can eat a lot of them..so I pretty much stay away from them except at Thanksgiving and Christmas.
What ever works best for you, just remember..its not a diet just to lose weight..it is a total lifestyle change...For Life