Happy weekend, everybody! After Monday’s 279, I’ve been holding steady pretty much all week at 280.6 – so I am hoping virtuous waiting will lead to a regular 270 reading soon. 🙂
Here’s the Fifth Key to think about over the weekend:
High response cost foods are the ones that “require a great deal of work and effort to prepare and to eat.” This means that they “defeat impulse eating and therefore support control.”
By contrast, low response cost foods are the grab and gos/fast foods/etc. Stuff like that is not only generally worse for you nutritionally, they are so low effort that it is super easy to grab them and have a binge.
High yield foods have a lot of nutrients with (relatively) few calories. Nutrient dense, calorie low.
This is the “meat” (excuse the pun) of Dr. Phil’s weight loss plan. Choose foods from his list of HRC/HYN foods ONLY and you WILL lose weight. Each day have 3 servings of protein, 2 servings of low cal dairy, and lots of fruits and veggies. There’s a specific food list, several days (a week or more) of menus, etc. I glossed over this because I have my meal plan, but it seems very solid and quite simple, really. Nothing revolutionary, except the idea of making the commitment to eat foods that are hard to prepare and eat for the very reason that they are more trouble and so you can’t impulse eat. 🙂
In all, great advice!