Ep. 06: Eat less and feel full
*This has not been edited for errors
welcome to this week's episode of mom life weight loss this week, I'll be talking with you about how you can eat less and Phil fall. I'll start by just again, going over what a calorie deficit is. Then I'm going to teach you about a concept called protein and volume metrics. I'll give you some real life examples, and then I'll put all of it together for you. Make sure you stick around until the end because I'll be sharing the tip of the episode, it's going to involve you applying these concepts to a meal or snack in your day. And of course, setting a goal to go along with it, so don't miss it. All right, let's get started. I'm sure after you read the title of this episode, you're wondering if it's all about how I'm crazy. Really, you can eat less, and feel awful, and I'm going to tell you all about it. I can't really ask people to lose weight by eating less and moving more and then expect you to have sustainability, if you're feeling hungry all the time, nobody like likes a hangry Mom, just like I talked about last week in a rudimentary way calories give us energy 3500 calories, equals one pound, if we reduce our and take over one week by 3500 calories, that is going to equal one pound of loss a week in a very, very simplistic way, don't take my word for that, obviously it's not this simple or definition seek, this is what we consider to be a calorie deficit. Now, you might be getting hungry just listening to me talk about this, and this is a huge barrier to most people eating last means that they are going to feel hungry all the time. And we hate. So I hope that through this episode I'm going to help you kick this perception to the curb, and I'll have converted you to come over to the dark side with me, by the end of the episode, protein and volumetrics is a concept and title that I learned from two dieticians, that I worked with for a number of years, and actually continue to work with to this day. The first dietitian is Cassandra brief, and she runs a private practice in Toronto, and I am going to link her contact information and website in the show notes so that you guys can go check her out her private practice is called Cassandra reading Associates, and also Jacqueline Pritchard, I've mentioned her in my first episode we work together at Cleveland Clinic Canada, she's kind of like my first mentor in the weight loss world. So I worked with Jacqueline, and Cassandra at Cassandra's private practice in Toronto. Prior to moving up to Collingwood. And I actually do still do virtual work with Cassandra, because it's always good to collaborate with other dieticians, and I will link both Cassandra and Jacqueline's information in my show notes so you can go check them out because they're also great dieticians, you can find the show notes on my website, Laura vermander.com slash podcast. Click on episode six and you'll find their information there. Again that's Laura vermander.com slash podcast episode six. I love this concept because it is so simple. And I really am striving to help you keep all of this simple, the overall concept is the balance of protein and volume will keep you feeling full longer increase your energy, and help you stop over eating at your next meal. So let's break it all down together. Starting off with protein. Protein is for satisfaction satiety muscle and metabolism. Protein generally serves us two main purposes. It helps us feel full longer. And it helps us maintain our muscle mass. Obviously, if we're going to eat less. Have a calorie deficit, we're going to want to feel fall longer in between our meals and snacks. It helps you not feel starving, at your next meal, and that helps you make a better and smarter food decision,
because when you're hungry, or starving. Your brain is essentially like give me all the carbs, your brain only uses carbohydrates for energy. And so when you are hungry and your blood sugar is dipping your brain is signalling to you that it wants carbs and that is why often, when you are feeling quite hungry, that is what you gravitate towards. If you're not starving, then you're more set up to help yourself make a more balanced decision. It's essentially like when you go to the grocery store on an empty stomach, and you come home with all the snacks. It's the same thing as trying to make a meal on an empty stomach. This concept of including protein brings you closer to longer lasting success because it eliminates this crash and burn scenario where you're making food decisions with not good, balanced, stomach and mind to make a healthy choice. The other aspect that's important with protein, is it helps with our muscle mass. And even if you're not you know pumping iron with all the meatheads at the gym, it really is important that we become aware of maintaining and building our muscle mass, especially for females, because it can help us with our metabolism, and it's really really great for our bone health, and added bonus, it can help you pick up that screaming toddler off the store floor and march them out like a surfboard and minimise the level of embarrassment that you feel in that moment, not that that's ever happened to me before. Finally, also sometimes, I think it may seem
I do get lots of questions about foods being proteins. So let's just go through some of the categories right now, so that can we can be super clear about what foods count as proteins. So it breaks out into a couple of categories the first category is meat and eggs, meat and eggs would be you know, your poultry your beef and eggs, obviously, and we'll throw fish into that and seafood into that category as well. Then we've got your dairy foods, and all your dairy alternatives. So milk and cheese yoghurts, and all your alternatives, you just need to be mindful with alternatives, soy beverage alternatives have protein in them, but not milks and oat milk and all the other amounts that are out there, they tend to not actually include a significant source of protein, unless they've been fortified with that protein so don't be fooled by the fact that it's made from a nut. It's not a good source of protein. And then you've got your vegan sources, so you know your like your nutritional needs to nuts and seeds tofu edamame, etc. And just a little caveat here is, although grains, vegetables and fruits do contain the amino acids to combine to create a complete protein. They do not provide a significant amount of protein. So when I am explaining it to people. I like to remind them that I do not want this to be your source of protein in a meal, it can be a bonus that you're going to get a little bit of protein from something like that, ultimately, you should have a source from one of the categories I just mentioned. Okay, so the second half of the protein and volumetrics concept is volumetrics that's basically Volume and Volume is essentially code for vegetables, and also fibre, we talk about adding volume in because we want you to have a nice full plate of food. Not only is that appealing to your eyes and helps your brain feel satisfied by the look of a nice full meal. It also helps you add in lots of colour, gives you lots of nutrients and adds in that fibre aspect and fibre is not only good for keeping us feeling full because it takes longer to digest, but it has extra added bonuses, of being great for your digestion, your heart health, and gut health, vegetables, I often consider them, unlimited. So essentially, if you've ever done Weight Watchers actually recently they changed their programme, and they don't count. Vegetables anymore as points so they've also made their vegetables, unlimited and their concept. And the idea behind this is, I want you to feel like you can eat as many vegetables as your heart desires, and your stomach can handle.
As long as they aren't starchy so they need to be non starchy vegetables. So our starchy vegetables while they're great. They're vegetables, awesome. Just know that they do have a little bit of carbohydrate in them, and they kind of serve a dual purpose in the nutrition world. So things that are starchy vegetables would be like carrots, potatoes and yours washes. I'm just going to do a little sidebar about free right now while we're talking about volume and fibre and colour. So, fruit is not unlimited. I love fruit. I love whatever fruit that you love, I do not care what fruit that you eat, pick what you like and have it, but it's not unlimited, because of course it does contain carbohydrates. So we do want to be aware of how much carbohydrate we're consuming in a day. So One serving is about half a cup or about you know the size of your fist so if you're buying an apple at the grocery store and make a fist you kind of want to buy an Apple around that size because sometimes they can become gigantic and then they're a bigger serving than one serving. Okay, that's my sidebar about fruit and that's over. So, volume is volumetrics vegetables fibre. The last hidden component. This whole protein and volumetrics concept is starchy carbohydrates. So now that we've gone through the protein and the volume and I hope you're feeling confident about how those two things play a role together. There's a little part of the picture that's not in the title, but it is important, and that's the starchy carbohydrates. The key here is portion size and starchy carbohydrates can also help you increase your fibre intake, as well as vegetables. So since you've built your plate, including protein, and now we've got a really good chunk of the plate as our volume and our vegetables. That last remaining spot on our plate is for our carbohydrates, and that's typically how you're going to manage the portion of that because you've basically only left a certain amount of room on your
plate for this food. And the way that you increase your fibre is you always aim to make this a whole grain choice so you choose, whole
grain pasta, brown rice, whole grain breads, when you can. That is another great way to increase your fibre outside of having fibre from vegetables, again, fibre is good for fullness, gut health heart health, digestion, etc. There's a really great little pie chart that gives a good visual on how you can make your plate using this whole concept obviously in a podcast I can't show that to you. So what I've done is I've included a handout on this concept in the show notes and you can go and grab it and it's going to include this little pie chart, as you will that's going to give you a good idea of how to build your plate and then it's also going to you know detail all those protein categories that I mentioned, and just kind of give you a good overall summary of what I've gone through just now. So you can go and grab that in my show notes, I'll link it there for you, which you can find at Laura vermander.com slash podcast episode six. Let's go through some real examples so that you can kind of see this concept in action, and it's going to help you apply it to your life and your meals and snacks right now. My first example for you guys is pasta meal so let's pretend that we're making pasta with ground beef and tomato sauce. And the typical way that you would build your plate is you know you're going
put your past on let's pretend that Spaghetti.
onto our home plate is taking up our whole plate, and then we're gonna take our ground beef and our tomato sauce, and we're gonna put that on top of our latest spaghetti. And then we're like, oh, it probably should have some greens, And so we like, add in this side a little small bowl of salad on the side. However, it's like an hour and hour and a half later and you're sort of like jonesing for something to eat and you're like, I just eat dinner. This is so crazy. Why do I feel hungry. Well, It comes protein is volumetrics you're feeling hungry because you eat too much of the starchy carbohydrate, and not enough protein fibre. Following our new lattice call with the P and V method, what we're going to do is build our plate in a different way. So here's how you're going to build your plate moving forward, you're going to start off by filling, about 25%, or a quarter of your plate with your protein, which in this meal is your beef and your sauce. Then you're going to fill at least half of that, please. With your vegetable. And this can be anything. A salad, or it can be professionals that you've had them on the side, or maybe you've added vegetables into your sauce and you're gonna eyeball you know your feet and your vegetables coming all together to be about half to 75% of your plate. Now that small slot is left is the remainder for that past so that spaghetti or whatever you're having for that evening, and follow up, you have the same meal, but you're feeling much full for longer, and you've managed to create a slight calorie deficit for yourself because more of your plate is vegetables, which obviously are lower calories than the past and the beef. Our next example is chicken with rice and grilled vegetables. Can you guys tell, I'm not a very elaborate cook in our households actually don't really love to cook, I love to bake. So we're just keeping it simple chicken with rice and grilled vegetables is a piece of chicken breast, then you're filling your plate with rice and then you're like, I better throw on a couple of vegetables onto there and that raised about half your plate. Again, you know, an hour and a half, maybe even two hours later, you're like, really could go for that cookie that I know it's covered up there, and you're like, I just ate dinner. What is wrong with me. We're going to bring in the new you, who's going to build your plate using our PMD method. So, we're going to grab our piece of chicken, and we're going to use our handy portion method, which I've mentioned previously, and you can grab it in my step by step guide for starting a food journal. Or, just give it a quick Google, go to images and then something's gonna pop up for you. So you're gonna grab your chicken you're gonna make it about the size of the palm of your hand, and you're gonna put that on your plate as your protein portion, then you're not pile on those vegetables, again just like fruit. I don't care what the vegetables are hidden ones that you like. Those edibles, they're going to be half your plate, and then the remainder so about a quarter or even less of your plate is now going to be filled with brown rice, and if you don't want their rice, then skip it. You do you. So this new meal is now keeping you feeling full and satisfied and you're not jonesing for that cookie. After dinner, let's put it all together. Isn't protein and volumetrics such a boring concept. Like what dietitians say, is so boring. I have a girlfriend who's a dietitian needs to be sharp. You might know her, she does. She's a media dietitian, she doesn't, she has runs a blog. And she always says, What dietitians have to say isn't sexy, and it's so true like how boring is it that I've sat here and told you about eating more vegetables and protein, and a pie chart, honestly, boring is simple and simple is what works and what works, is what keeps you, you know, happy and satisfied and moving forward, and it's generally what you can keep doing for the foreseeable future, and if you've listened to any of my previous episodes, you know that I really want you to pick something that you can keep doing for the long term. This concept when it's applied at meals and snacks can help you feel full longer, increase your energy and help you stop overeating. Just to review our protein is for satisfaction and society, muscle mass and metabolism and volumetrics is for volume
fibre and colour. Okay, this brings me to my tip of this episode this week my tip is that I am going to strongly recommend that you put them into action. By choosing one meal in your day that you think you could use a little modification. So think through your day, breakfast, lunch, dinner, maybe like sometimes you're even skipping the protein portion of the P and the method. And you're like, ooh lunch doesn't always have a protein, so that's the meal that you should pick So think through your day, pick one meal or a snack and modify it using this method. I also want you, of course, to satisfy Mark goal so don't just say, okay, you know yeah I don't need a protein at breakfast, or whatever it might be. And so I'm going to do that. I actually want you to say, Okay, I am going to add that butter to my toast and enjoy a half a cup of berries, Monday, Wednesday and Friday, next week. This episode I talked all about how you can eat less and still feel full, and I hope you see that I'm not totally crazy. I reviewed the basics of calorie deficits, and I detail the concept called protein and volumetrics, which helps you feel full longer increases your energy and helps her bend over and put it into context with some real life examples for you. And lastly, my tip this episode is that I'm recommending that you now put this into action by choosing a meal or snack that you can modify. Don't forget to satisfy our goal to keep you on track, and share it with me, message me on Instagram, or the weight loss coach, or share your win in my free Facebook group supporting them with weight
the link is in my show notes. Thanks for listening. You can find a summary of the show, all the way. Laura Vermander. If you're looking for a little bit more community. Make sure you join my free Facebook group supporting
weight loss. Finally, make sure you follow the show, and I'd love to take a minute
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