I don’t usually post on these boards, but this thread is one that I think is worth contributing to. I may sound like a heretic or something of that nature, but I don’t agree with substituting meals with protein shakes and so forth.
Let’s be honest here, does a protein shake and chicken broth satiate you? Or anyone for that matter? Eating real food is definitely the best way to go, as far as maintaining your sanity over the long haul, and for your health.
The key is to eat a large variety of foods that have a low calorie/volume ratio. This will include foods such as vegetables (minimal dressing/oils), unrefined grains, fruits, and lean meat (again, minimal sauces and oils).
Because of the popular press and fads so omnipresent in the media, it is easy to be lulled into the use food substitutes to try to achieve rapid weight loss. While this may work over the short term, what does it matter when you gain all the weight back in 2 months because you get sick of living on protein shakes and seeing your friends and family who are eating solid food?
So, what I propose is that in order to maintain weight loss over the long term is the following:
-Allow liberal consumption of unrefined grains, and carbohydrates, unlimited vegetables and fruits.
-Small portions (4 oz) of lean meats during meals with little to no sauces.
-A maximum of 20% of total caloric intake from fat.
-No refined carb sources at all?no sugar, no fruit juice, no soft drinks, cookies, cakes, pretzels, candy, etc.
-A maximum of 4 grams of sodium per day.
Basically, this type of diet will ensure that you cannot overconsume calories because you will be stuffed well before you can eat enough calories to gain fat. Additionally, the absence of flavor enhancing substances will decrease the tendency for overeating. Think about it: If someone eats 2 cups of plain oatmeal for breakfast, a few hard boiled eggwhites, and a couple apples…I would be shocked to hear that he/she could be wanting more food to satisfy his/her hunger. But this meal would be only about 500 calories. This is the type of diet that humans consumed before the proliferation of processed foods.
It is certainly not easy to eat in this manner especially since it requires willpower to eat in a manner completely different than your coworkers, friends, and family. But then again, drinking protein shakes all day isn’t exactly a “normal” pattern either. I have turned quite a few people on to this type of eating style, and it works so long as the people can eat like this most of the time. No, it?s not sexy because you can?t buy it in a canister or market it, but it works.