Eat when hungry stop when full

[Khan]

Without getting into other areas, I have found it quite helpful to use smaller plates. Dessert plate heaped up looks very satisfying, and you can always go back for a second helping after the above mentioned 20 minutes.

[Retire2013]

Quote:

Originally Posted by donheff This wasn't directed at me but I have anecdotal evidence from my own experiment with TAl's regimen. One year ago, 6' 195 pounds. Quit sugars and down to 180 in a few months. Gained back to 182 (cookies slipped in) and went LCHF, down to 165 in two months. Hunger is gone, sweet tooth is controlled. For now

Hello Donheff,

I am just curious, how has the LCHF affected your cholesterol and blood pressure? Are these stats just as good as before the LCHF? If so, this is wonderful news. Thank you for sharing.

Retire 2014

[donheff]

Quote:

Originally Posted by Retire2014 Hello Donheff, I am just curious, how has the LCHF affected your cholesterol and blood pressure? Are these stats just as good as before the LCHF? If so, this is wonderful news. Thank you for sharing. Retire 2014

I stopped statins a month before the diet so it is confusing. I was at 205 total cholesterol with the statins, with HDL of 67 and triglycerides of 137. All were getting progressively worse year by year and the doc had written a prescription to up my statins. Having dropped the statins I expected a substantial rise but with the diet I got a mild rise -- up to 241 total cholesterol. But, my triglycerides dropped from 137 to 91 and my HDL rose from 67 to 87, both very good changes. I was back to the doc a couple of weeks ago and she felt I don't need statins despite the total number being "high," since everything else is excellent. Also, I am now down to 163 pounds and am adding a bit more complex carbs into my diet. My blood pressure was always good -- in the 110/80 range. At the last appointment it was 105/70. I did not do a radical LCHF diet. I started with what the Atkins people would call a maintenance level - up to 50g of carbs a day. I am still under 100g most days but slowly adding low GI stuff back in. Had a chocolate milk midway through a bike ride the other day.

[Moemg]

Two years ago I started cutting portions . I put half of what I used to eat on my plate and never added anymore . I did also lower carbs .I have lost over 22 pounds and feel better but the big pay off is I no longer want larger meals and have maintained this weight .I did have to buy new clothes but what women doesn't love that .

[houstenh]

I'm doing like Kahn suggested. We bought a set of 8 1/2" diameter plates to use. It also helps if I wait awhile before going back for seconds.

[donheff]

On the question of diet and cholesterol/triglycerides studies have shown that what I experienced is common. Here is a slide showing the results of one. Makes it easy to see:

[ItDontMeanAThing]

Quote:

Originally Posted by toofrugalformycat A good way to know whether or not you're really hungry, is to keep a bag of fresh peeled carrots, or fresh raw broccoli, or whatever veg you enjoy, in the frig. When you think you're hungry, decide if eating some of the veg sounds good. If not, then you are not really hungry for food.

Bingo.

"Am I hungry?" reminds me of one of the best bits of safety advice I learned as student pilot. Before flying every pilot should ask himself "Is it safe to fly?" The advice was if I have any doubt then there is no doubt. That is, if I have any doubt whether it's safe to fly that tells me it's not. Similarly, If there is any doubt about whether I'm hungry, that tells me I'm not.