This arrived at the right time for me. I'm at my physical worst right now. I'm packing on weight at record levels, and I can only assume it's menopausal. It feels like no style of eating or exercise is working lol. I've now decided to completely switch what I eat for breakfast and see if it might help. It's difficult to get that much protein at breakfast when you're vegetarian and don't eat eggs. But I discovered a really good tofu scramble recipe and load it up with veggies from my garden and add cheese. Fingers crossed something will work!!
I've made that tofu scramble and I liked it! It is more challenging if you are avoiding animal proteins. Another option is a plant-based protein shake. My nutritional coach started me with a shake with two scoops of protein powder, a 1/2 cup of frozen riced cauliflower, and a cup of frozen fruit. It was pretty good and extra filling.
Hmmmm I've never thought of rice cauli in a smoothie. But I have put avocado in them before. I thought I heard that smoothies were bad breakfasts...maybe because of all the fruit sugars??
Avocado is a good addition too. If you stick with frozen berries, it is pretty low on sugar. And it makes a nice treat if you drink it while it’s still frosty.
Protein, fat, and fiber are what make you feel full, plus they burn at different rates giving you more sustained energy. That way you are not fighting the "spike and crash" all day long. I find starting my day with protein, fat, and fiber makes all the difference.
Psychology is so important. She was smart not to forbid foods, because when you "can't" have something, that's all you want, and will power can only take you so far.
Hi Tim, I had very similar results years ago when I switched the morning bowl of oatmeal for eggs with another protein like bacon. It really changed the way I felt the rest of the day: a steady supply of energy with no afternoon crash and burn. I could go on… positive body composition changes, etc…
Thanks for sharing your stories with us and helping to keep us healthy!
Thanks for sharing your experience With changing up breakfast. I do miss the overnight oats sometimes, but I don’t miss feeling like garbage in the afternoon!
I don’t recommend this for the average Joe or Jane without diabetes but for me Ozempic was and is a godsend. The food noise is gone and I no longer mindlessly snack. But it’s a tool that helps me do the work that needs to be done to improve your health lifestyle and relationship with food. And yes protein and fibre are what significantly help with cravings too.
Your great article proves again that a gradual overhaul of a diet is the best way. Not taking away food in the first place, but adding good stuff, later mostly eliminating, when starvation is not an option - works.
Just yesterday I met somebody in the evening, who had eaten nothing all day because “ I wasn’t hungry” and still refused to eat carbs in the evening.
I tried not to overteach, but some simple mathematics helped in that case to know carbs are not the enemy, not distorted views and severe food restriction are.
It’s admirable you avoided the road if less resistance, medication, pills or needles
It is challenging. I ended up squeezing most of them out because there wasn't much room for them after I ate all of the protein, veggies, and fruit that my coach had me on.
Interesting! My memoir is about emotional over-eating. I had not heard of anyone "taking charge" of the situation in the same way you did, although, I must say, it was an inspired choice to hire a food nutritionist. Especially one who had the good sense not to "forbid" certain foods. I too conquered my over-eating, but in a different way. I found out what caused it, and when that trigger was removed, so was the over-eating.
Very powerful story, Tim. Thank you for sharing it with us. Eating a protein-rich breakfast makes a huge difference not only in the way I feel for the rest of the day, but also in how I eat. Highly processed junk foods are designed to make us eat more. While I can't say I never eat them, I can say I rarely do. My health is so much better for it.
This arrived at the right time for me. I'm at my physical worst right now. I'm packing on weight at record levels, and I can only assume it's menopausal. It feels like no style of eating or exercise is working lol. I've now decided to completely switch what I eat for breakfast and see if it might help. It's difficult to get that much protein at breakfast when you're vegetarian and don't eat eggs. But I discovered a really good tofu scramble recipe and load it up with veggies from my garden and add cheese. Fingers crossed something will work!!
I've made that tofu scramble and I liked it! It is more challenging if you are avoiding animal proteins. Another option is a plant-based protein shake. My nutritional coach started me with a shake with two scoops of protein powder, a 1/2 cup of frozen riced cauliflower, and a cup of frozen fruit. It was pretty good and extra filling.
Hmmmm I've never thought of rice cauli in a smoothie. But I have put avocado in them before. I thought I heard that smoothies were bad breakfasts...maybe because of all the fruit sugars??
I put the smoothie recipe on Notes and tagged you
Thanks!!!
Avocado is a good addition too. If you stick with frozen berries, it is pretty low on sugar. And it makes a nice treat if you drink it while it’s still frosty.
Protein, fat, and fiber are what make you feel full, plus they burn at different rates giving you more sustained energy. That way you are not fighting the "spike and crash" all day long. I find starting my day with protein, fat, and fiber makes all the difference.
Psychology is so important. She was smart not to forbid foods, because when you "can't" have something, that's all you want, and will power can only take you so far.
Thanks for sharing your story, Tim!
Yes, the dreaded "spike and crash!"
Like you say, willpower can only take you so far. Sometimes I had more won'tpower. As in, I won't give that food up!
Hi Tim, I had very similar results years ago when I switched the morning bowl of oatmeal for eggs with another protein like bacon. It really changed the way I felt the rest of the day: a steady supply of energy with no afternoon crash and burn. I could go on… positive body composition changes, etc…
Thanks for sharing your stories with us and helping to keep us healthy!
Thanks for sharing your experience With changing up breakfast. I do miss the overnight oats sometimes, but I don’t miss feeling like garbage in the afternoon!
I don’t recommend this for the average Joe or Jane without diabetes but for me Ozempic was and is a godsend. The food noise is gone and I no longer mindlessly snack. But it’s a tool that helps me do the work that needs to be done to improve your health lifestyle and relationship with food. And yes protein and fibre are what significantly help with cravings too.
I do believe that for many, Ozempic is worth considering. It's a personal decision.
In general, I am against drugs and don't even take Tylenol, but that is my path.
I understand it’s not for everyone
Your great article proves again that a gradual overhaul of a diet is the best way. Not taking away food in the first place, but adding good stuff, later mostly eliminating, when starvation is not an option - works.
Just yesterday I met somebody in the evening, who had eaten nothing all day because “ I wasn’t hungry” and still refused to eat carbs in the evening.
I tried not to overteach, but some simple mathematics helped in that case to know carbs are not the enemy, not distorted views and severe food restriction are.
It’s admirable you avoided the road if less resistance, medication, pills or needles
Thank you, Philipp! I guess my rebellious nature doesn't want to take the medication route.
In any case, if you trust the wrong doctor, you will never get better. You will just get more pills and procedures, and a lower quality of life.
And the road of the least resistance, hardly ever is the most sustainable.
Gosh—so difficult to give up sugars!
It is challenging. I ended up squeezing most of them out because there wasn't much room for them after I ate all of the protein, veggies, and fruit that my coach had me on.
Such a decent way to tackle binge eating. Thank you for sharing.
Thanks, Adam! This was a very down-to-earth approach and it worked better than anything else I tried.
Great message. I learned first hand that adding protein early and often decreased carb cravings.
Thanks, Jill! It's incredible how much difference it can make to get that protein in.
Interesting! My memoir is about emotional over-eating. I had not heard of anyone "taking charge" of the situation in the same way you did, although, I must say, it was an inspired choice to hire a food nutritionist. Especially one who had the good sense not to "forbid" certain foods. I too conquered my over-eating, but in a different way. I found out what caused it, and when that trigger was removed, so was the over-eating.
Thanks for sharing a part of your story here. I have found that each person has such a different path. I’m glad you found a way to be healthy.
Very powerful story, Tim. Thank you for sharing it with us. Eating a protein-rich breakfast makes a huge difference not only in the way I feel for the rest of the day, but also in how I eat. Highly processed junk foods are designed to make us eat more. While I can't say I never eat them, I can say I rarely do. My health is so much better for it.