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Katydid wrote:I can't compare myself to other Star McDougallers that can eat 2500 calories a day of white potatoes and end up with BMI of 18. That's not me.
Unlimited does not mean unlimited in the sense that you can eat all you want of anything.
What it means is that if you follow the principles of the program, especially of the Maximum Weight Loss program, you will be able to eat all you want until you are comfortably full, and still lose weight.
The reason, as TominTN pointed out is due to calorie density. Many many studies have been done in the last few decades confirming this. If you allow people to eat "ad libitum" or all they want till the are comfortably full, from low calorie dense foods, they will lose weight, not be hungry and do not have to count calories.
Of course, calories still count, but it becomes almost impossible to over consume calories from the foods you choose if you follow these recommendations.
The numbers Tom gave are very close, so let me adjust them slightly
These are averages
Fresh Veggies are around 100 cal/lb
Fresh Fruits around 250-300 cal/lb
Starchy Veggies/Intact Whole Grains around 450-500 cal/lb
Legumes around 550-600 cal/lb
Processed Grains (even if their Whole grain) around 1200-1500 cal/lb
Nuts/Seeds around 2800 cal/lb
Oils around 4000 cal/lb
What they found is if the calorie density of the food is below 400 calories per pound, not matter how much they eat, they all lost weight.
Between 600-800 calories per pound, with some moderate exercise, they all lost weight.
Between 800-1200 calories per pound, people gained weight, except for those with very high activity levels
Over 1200 calories per pound, everyone gained weight.
These numbers are also inline with other recommendations.
The recent WCF/AICR report on cancer recommends that the average calorie density of our diets be around 550-600 calories per pound, to avoid obesity and weight problems.
The Okinawan diet, before Western influence, was around 600-650 calories per pound
So, knowing all this, if you look at the numbers, it all makes sense.
A starch based diet, made up of starchy vegetables and intact whole grains along with some fruit and veggies, will have a calorie density under 500 calories per pound and maybe even 400 calorie per pound. It would be near impossible to overeat.
You can also see the problem with many of the "low fat" diets that focused on processed whole grains, like whole wheat bread, crackers, dry cereals. At 1200-1500 calories per pound, if they become a large part of the diet, they can raise the overall calorie density and make it much easier to overeat on calories and easy to gain weight and/or not lose weight, even with a higher activity level. Hence the principles of the MWL program is to avoid those foods, or really limit them.
Jeff Novick, MS, RD
Summer wrote:Katydid wrote:I can't compare myself to other Star McDougallers that can eat 2500 calories a day of white potatoes and end up with BMI of 18. That's not me.
I don't think that's anyone, is it? Maybe very young, very athletic... maybe! From the weightloss registry results study "Successful maintainers of weight loss reported continued consumption of a low-energy and low-fat diet. Women in the registry reported eating an average of 1,306 kcal/day (24.3% of energy from fat); men reported consuming 1,685 kcal (23.5% of energy from fat)" http://www.ncbi.nlm.nih.gov/pubmed/9550 ... t=Abstract I wish it said what their bmis were, my guess is they were on the higher end, but I doubt very much they were as low as 18 and although there certainly is some variance to get that average again I doubt very much it's as much as almost double for any of the women!
Katydid wrote:Ha! Have you seen ETeSelle's Star McDougaller story? The woman is a calorie-burning machine. In my dreams I wish I had her metabolism
ETeSelle wrote: It wanted me to be taking in 2200-2400 cals a day. HUH??? I would gain weight in NO time on that....I eat a LOT of food, but it's all on the calorie-undense side so it's rare that I go over 1400 cals/day
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