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Ejg wrote:I was watching one of those Chef AJ “eat to the left of the red line” videos on youtube today and she said average calorie density needs to be 567 calories per pound to maintain weight loss. Fine, but I also did the math on (dry) rolled oatmeal this week: 300 calories per cup (81 grams) ~ 1700 calories per pound. Oatmeal would seem to be highly noncompliant unless I’m missing something but swore I thought it was on the “approved” list for MWL. if somebody more knowledgeable than me could weigh in (pun intended!) I would appreciate it. -Eric
Mark Cooper wrote:Just to provide some perspective - if those rolled oats are cooked in water (with a ratio of at least 2 parts water to 1 part oats), suddenly the calorie density changes from that scary ~1700 calories / lb, to a very nearly ideal ~300 calories / lb and an excellent rating in satiety as well! So oatmeal is a great choice for MWL, just not the dry oats (without further cooking).
JeffN wrote:Three things drive calorie density up... fat, refined carbs (sugars/flours) and the process of drying & removing water (which is why dried fruit is calorie dense, not because of the sugar).
The two things that drive satiety up are fiber & water and both together work better then either alone. Micronutrients do not impact satiety/hunger.
And remember, satiety is calculated per calorie so to properly do the experiment, you would have to compare 1.5 cups dry oats moistened with a little water vs 1.5 cups dry oats cooked with 3 cups water cooked into oatmeal, to see which one is more filling.
They have actually studied this and the when they compare two equal/similar foods, the one with the more water incorporated into it always comes out on top.
JeffN wrote:Just as an FYI, by using only a 1:1 ratio of water to oats instead of a 2:1 ratio, you increase the calorie density of the recipe by about 60%, (from around 300-350 cal/lb for regular rolled oats to about 500-550 cal/lb for overnight oats using a 1:1 ratio). For many, it probably wouldn't matter, but for some, it might.
Ejg wrote:she said average calorie density needs to be 567 calories per pound to maintain weight loss.
Great and valuable outcomes. All of us get taken by surprise sometimes, and it sounds like you've done what is possible to circumvent that variety of birthday "present" in the future. Kudos to you for making your way back to the checklist, with renewed strength and commitment. Onward!Lizzy_F wrote:I have reached the age of 65 and am still above ground, medication free, and last I checked was still within my goal weight range
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