carolw - I'm sorry to hear you have an injured foot, and I hope your recovery is smooth and easy. I applaud your attitude and mindset, focusing on all the delicious foods that adhere to the MWL principles and how abundant and enjoyable they can be. It's fantastic that you have no bothersome cravings, and that Dr. McDougall's plan has helped you find some answers to long-standing questions.
Daniel35 - Challenging weeks happen and "slip-ups" and recovery are part of the learning process. Take a moment to "debrief" yourself - what sent this week in the wrong direction, and are there things you could do in the future to prevent that situation from recurring? It is GREAT that you felt so able to turn things around and get back on track! We all have those "losses" sometimes, and if we can learn something useful from them, they become future "wins."
tinathescreamer - Kudos! It sounds like keeping things simple has been working for you, and that your palate has started to adjust to reduced salt - as you note, it seems to me one of the significant things that drive some of the desire for "cheesy" flavors is actually saltiness. For your continued focus on eliminating those calorie dense foods, one possible idea could be to commit to always turn to an adherent meal before deciding to reach for those dense foods.
Abe - Awesome! Focusing on the important behaviors consistently over time always delivers the results eventually!
Veganjo - How would you assess your adherence to the MWL 10-Point Checklist for the week?
courtneywagasky - Abandoning the counting of calories seems like a welcome step! When we are eating and behaving in a way that adheres strictly to the MWL guidelines, calorie counting is useless at best, and as you note, often counterproductive. (It is, of course, adherence to the MWL 10-Point Checklist that makes us able to eat ad libitum and achieve a healthy weight, so attention to behaviors and level of adherence is key). I would encourage you to include starch in all your meals, whatever the time of day. Sorry to hear the weather hasn't been cooperating with you, but it sounds like you are doing a great job keeping active, nevertheless!
NomeOslo - Feeling energetic & "good inside and out" seems to me to be among the BEST "non-scale victories!" Crafting a way of life that is sustainable over the duration is indeed the real goal.
medamoso - Hi, Melissa! A very warm welcome back to you, if I remember correctly I was participating in that same weigh-in thread back in October 2018! I'm glad now felt like the right time to jump in, and I imagine that journal will serve you well.
NateKruse - It sounds like you are figuring out a simple menu and routine that work for you, despite the pandemic. Canned vegetables (that are not no-salt added) do tend to have quite a lot of salt, and I'm not aware of any really great solution, but you could try rinsing the vegetables in a strainer with water - it won't get rid of all the salt, but I don't think it could hurt.
goal140 - Congratulations on that significant loss! Adherence delivers results. If you'll permit me to answer your question ("am I eating enough?") with a question of my own - are you eating whenever you are hungry, until you are comfortably full?
Mark165 - It is thrilling to be able to practice this way of eating without difficulty, isn't it? You sound like you had a really excellent week filled with rewarding activities. Please note that oat bran is not recommended for MWL, since it is not a minimally-processed, intact whole grain; oatmeal and steel-cut oats are excellent choices. I LOVE that interview with Nathan Pritikin!
The Lost Lectures from Nathan Pritikin are a great listen, as well.
rlechols - A BIG congratulations for all your progress this year (and in 2019)! Way to go, Rachel! I'm sure "feeling like a totally different person" is an amazing feeling, but of course you did the work to make this "version of you" emerge - pat yourself on the back!
SaraC9 - I'm sorry your week felt so rough, I can remember what those long nights with a restless little one were like. As you get back on track eliminating those problematic foods, concentrate on satisfying your hunger with MWL adherent starches; all any of us can do is the best we are able under our own circumstances. Enjoy that big grocery delivery!
kirstykay - That is indeed a thrilling number! And, it is your perseverance in adhering to the MWL guidelines through those weeks when the scale was barely moving that delivered that number - great job! Those "hikes-to-be" sound fabulous, and I can well imagine how much you are looking forward to them.
Debs Dalton - I'm glad you are pleased with how your week turned out! When you can find the time, perhaps take a few moments to assess what preceded or led to those off-plan days - is there anything that could help you avoid that in the future? I wish you the best in completing all that work, and for an excellent week to come.
Miss Kim - Way to go! 100% adherence! I can totally relate to what you describe about transitioning away from that panic surrounding hunger - for me that new calm feeling was evidence that I had finally put in a sufficient period of practice and adherence, and "proved to myself" that I finally understood how to effectively practice this way of eating in a wide variety of different circumstances. I'm glad your husband is settling in at home, and his decision to join you in this way of eating is exciting news.
jasonrhoads1 - Fantastic! You will be a PRO at managing those weekend visits with "bring-along" food before you know it! Way to go making exercise into an activity you can share with your children, how wonderful!
Tian-De - Congrats on your continued progress! I very much agree that habitually tracking one's daily meals in Cronometer is not particularly useful, and can very easily become counterproductive and damaging. The fundamental underlying principle of MWL is calorie density, as Jeff outlines in
this post. Perhaps the best explanation of that principle is Jeff's video presentation -
Calorie Density: How To Eat More, Weigh Less and Live Longer. By following the MWL 10-Point Checklist, we are establishing an overall dietary pattern that is minimally processed, starch-based, low in fat, low in calorie density and low in added sugars and salt. That pattern of behavior allows us to eat whenever we are hungry, until comfortably full, while attaining a healthy weight. Keep in mind that it is essentially impossible to accurately count calories, and restriction almost always leads to overcompensation with calorie dense foods at some point. If you are strictly adhering to the principles, and you aren't stuffing yourself, I would not worry. In regard to your question about flaxseed and omegas, the MWL 10-Point Checklist directs us to
5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
Obviously, we all have to decide for ourselves what we are willing to do and able to do in a way that we can feel comfortable and confident. Reviewing Jeff's discussion of
Omega 3, will likely prove helpful. My earlier comments on flaxseed are in
this post, replying to Mike G. If you are strictly following the MWL 10-Point Checklist, it seems to me relatively unlikely that this would be a concern; if adherence is less than ideal, then I would direct my energy at improving my adherence to the principles. Just to provide a frame of reference, nearly all plant foods provide some ALA, and if you are consuming adequate calories and maintaining the MWL dietary pattern you may be getting more Omega 3 than you realize. All that being said, if a teaspoon or two of ground flaxseed will reduce your worry, and make you more able to otherwise adhere to the MWL guidelines, you are, of course, able to make your own decision. Just recognize that nuts and seeds are not recommended by the checklist.
wstokes - Kudos! This is the final weigh-in for April, but I'll post a new thread for May on Monday, so everyone who would like will be able to continue. I think you will find that consistent evaluation with the MWL 10-Point Checklist to be of benefit.
Noella - What a great week, and congratulations on all you have achieved since December! Like you, I am VERY grateful to Dr. McDougall and Jeff Novick for providing so many valuable free resources, and for the gift of all the time and effort they invest in this discussion board. I'm sorry to hear about that knee injury, and glad that you were able to recover with some rest - I think you are wise to take care and not do too much too soon moving forward.
chaz01 - Congrats on another nice loss and a solid seeming week, Chuck! I'm also DEFINITELY looking forward to the onset of spring! We subscribe to our local CSA, but the first share delivery isn't until June; I can hardly wait. Enjoy your fresh veg, and getting outside in what will hopefully be lovely weather.
christianedreams - Let me applaud those great and important wins! I totally agree that when your are strictly following the checklist, even when the results don't immediately appear on the scale, the best approach is to enjoy the process and keep on trucking. Way to go!
Moonlight - I'm so glad to hear you aren't feeling anxious or out-of-control, and that you've made progress in adhering more strictly to the MWL guidelines. Clothing feeling looser is such a wonderful sensation! As you continue to "ramp up" your level of adherence, I imagine the results of those efforts will start to show up on the scale. Maybe a nice big helping of brown rice would be an apt replacement for the calorie-dense bread?
josietheschnauzer - Sounds like you had a really great week (and month)! "Sticking to the 10 points like glue," I love that! It is definitely wise to be careful of those high salt packaged vegetable broths. I love savory oats!
I had a some dried tofu last night, but other than that, not much fatty plant food at all. 
I’m really pleased with my weight loss: I have lost 48 pounds since starting the McDougall diet on Dec, 29th, 2019. My weight change this week is -3 lbs. 
Started meals with soup/salad/fruit. 
Tried to avoid being sedentary, but, unfortunately, when I used my cross country ski exercise machine for the third time, I pushed too hard and couldn’t exercise at all for the rest of the week due to knee pain. I plan to exercise more carefully this week.
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