Munchy - I see your predicament, Have you seen a doctor? Not losing while you are eating that low amount of calories is just not right. Are you exercising? I retired from the US Navy and for a while was enrolled in the VA weight loss program. They called it the MOVE program. Basic idea was to eat less and move more. You can't eat less and before you start any exercise program that you are not already doing I would see a doctor.
I am continually experimenting with Volumetrics. This evening I took 6 oz of Dreamfields Elbow pasta and added a can of Del Monte no salt added Stewed Tomatoes, a can of Giorgio no salt added mushrooms, 4 fresh jalapeno peppers chopped, Alsosalt salt substitute and pepper - a 2 cup serving was 247 calories. It tasted good but can be improved, next time I will add garlic powder, oregano and Italian seasonings. It was quite spicy as I do not remove the seeds from the jalapeno peppers and I do not cook them as I like the crunch. (I use Dreamfields pasta because it only has 5g digestible carbs per serving)
That's my kind of dinner! I actually had something similar. Zucchini/turkey meatballs with marinara mixed with plenty of mushrooms, kale, and picamas (Guatemalan hot sauce).
I have seen a doctor and had my thyroid tested and complete bloodwork. Nothing seems out of the ordinary. I've always been a "stockier" person as is my daughter, mom, and even grandmother. We are petite, but not teeny like some others. I keep pressing on, though. My exercise is not as consistent as it could be, but I'm constantly running around - I'm a single mom. I'm leaving work at a "normal" time today and heading to the gym, and I have a 4 mile hike/walk scheduled in the morning while she's at a playdate.
I think the two problems are that I love to drink champagne - about 250 calories many days/week and that I don't exercise enough. I'm upping the exercise and replacing my champagne with more food and hopefully that will get me back in the game. I am in the upper "normal" BMI, but I want to be closer to the middle of a healthy range. Typically the more gym time I get in, the less I drink because all of my stress and anxiety is melted away.
I'm on a roll, and I'm super hopeful that I'll see some changes within the next two months.
This morning I made an Omelet in a Mug an Idea from Hungry Girl's web site.
I sprayed the inside of a large mug with Pam and chopped a bell pepper and 1/2 of a yellow onion into the mug. I put this in the Micro Wave on high for 2 minutes and then added 3 large eggs and a slice of Borden's Fat Free American Cheese broken into small pieces, a diced slice of low sodium ham, Alsosalt, black pepper and a squirt of Sriracha Hot Chili Sauce. I stirred this well and cooked it in the MW on high 1 minute, stirred again and cooked another minute on high. Tasted great and only 310 calories.
I ordered another Volumetrics book yesterday "The Ultimate Volumetrics Diet"
Everything sounds so good! I, too, am a volumetric eater when I remember and have time. I don't have much to share like you two. Just wanted you to know you're not alone!!!
Everything sounds so good! I, too, am a volumetric eater when I remember and have time. I don't have much to share like you two. Just wanted you to know you're not alone!!!
Welcome amandie!! It's good to know there are others. Volumetrics is a great life style that works for weight loss so I am surprised I am not seeing more posts.
I suspect people are having a hard time with the concept of eating more and losing weight. I tell them to try it, if you don't like it we will gladly return you to a life of tiny portions, forbidden foods, boring food choices and hunger.
I also do volumetrics in theory because I LOVE to bulk up whatever i'm eating with vegetables etc....I haven't looked much into the actual diet though but I definitely need volume when i'm eating
I also do volumetrics in theory because I LOVE to bulk up whatever i'm eating with vegetables etc....I haven't looked much into the actual diet though but I definitely need volume when i'm eating
alaskanlaughter I started exactly that way, I vaguely knew that Volumetrics involved eating lower calorie density food. So I started bulking up Light Progresso Soups with a lot of vegetables for dinner. I was feeling so good that I purchased the first two books on Volumetrics and now I am learning how to incorporate Volumetrics into all of my meals. I just ordered the third book "The Ultimate Volumetrics Diet"
When I was only counting calories I was usually hungry and my weight loss was on an extended plateau. Now I am eating a ton more food, my hunger is gone and last week I lost 3 lbs and this week even though I mistakenly weighed one day early I lost 2 lbs.
Thanks to Volumetrics I am eating more and losing more.
Had a great Volumetric Breakfast and Dinner, Lunch not so good.
I did an egg scramble in a mug for breakfast. Bell Pepper, Jalapeno Pepper and Onion chopped and put in a mug lightly sprayed with Pam. Microwaved on high 4 minutes and added 3 large eggs and a broken up slice of Borden's Fat Free Cheese. Microwaved an additional 1 1/2 minutes.
Lunch was Spaghetti, nothing Volumetric about it.
Dinner was simple 2 cans no salt added stewed tomatoes and I added a can of not salt added green beans. Sirarchi Hot sauce, salt substitute and black pepper. It was delicious and very low energy density.
Glad to find this thread! This is what I've been doing though not intentionally Volumetrics. So far, so good.
Larry, if I only buy one book, do you recommend one over the others?
to the thread,
I think the most important book in my opinion is the original. "The Volumetrics Weight-Control Plan" by Barbara Rolls, PH. D. and Robert A Barnett This book gives an excellent explanation of the Volumetrics plan that is easy to understand. The second book is two thirds recipes. I am an avid cook and I assure you that with an understanding of the basics contained in book one you will be able to modify recipes and make them Volumetrics friendly yourself.
I bought my book second hand on eBay and saved some money. You may want to look into that option if cash is tight.
Breakfast- two flourless banana muffins (I actually made the recipe with half of the PB asked for since I'm not a huge fan, an extra banana, 1/4 cup old fashioned oats- I like my fiber, lol, and 1/8 cup brown sugar.) So good and filling!
Snacks/lunch- 1/2 cup yogurt with pb2, 2 rice cakes, 1/2 serving cheezits, and 1/2 cup cottage cheese
Dinner- Cabbage rolls (lasagna style since I was feeling a bit lazy) with ground beef, some brown rice and added some bulk with lots of onions, mushrooms and homemade "nomato" sauce mixed in. My homemade "nomato" sauce is a can of beets, about 2-3 sliced carrots, Italian seasoning, broth of your choice, one bay lea, sautéed onions and garlic then purée after removing bay leaf. You can add some vinegar or lemon juice for acidity. Huge serving, I almost couldn't finish it.
Ok, thank you Larry. I'm just to the point that I hate to spend another dime on anything diet related... until I prove to myself that I'm going to stick to something. Sister Yo-yo here. I stuck through the weekend, so that's encouraging. You're doing great, btw! Have you lost all of that with Volumetrics?
Amandie, thank you for the banana muffin recipe! Brilliant! And the idea for the cabbage casserole 'lasagna style'. I was thinking of doing a zucchini lasagna but the cabbage would be even better. You are soooo close to goal.... wow! Great job.
Breakfast- two flourless banana muffins (I actually made the recipe with half of the PB asked for since I'm not a huge fan, an extra banana, 1/4 cup old fashioned oats- I like my fiber, lol, and 1/8 cup brown sugar.) So good and filling!
Snacks/lunch- 1/2 cup yogurt with pb2, 2 rice cakes, 1/2 serving cheezits, and 1/2 cup cottage cheese
Dinner- Cabbage rolls (lasagna style since I was feeling a bit lazy) with ground beef, some brown rice and added some bulk with lots of onions, mushrooms and homemade "nomato" sauce mixed in. My homemade "nomato" sauce is a can of beets, about 2-3 sliced carrots, Italian seasoning, broth of your choice, one bay lea, sautéed onions and garlic then purée after removing bay leaf. You can add some vinegar or lemon juice for acidity. Huge serving, I almost couldn't finish it.
I love the idea of using beets! I'm going to try that - I need to increase my potassium, and that would be a great way!
I made the spaghetti squash with white wine, tomato and mushroom on Saturday night, then ate another portion of it last night and added in some neufchatel cheese and sriracha.
Tonight I'll probably make something quick - likely fish tacos with spinach instead of slaw and homemade spicy tartar sauce.
amandie - You gave me some great ideas. I went to the muffin post and read the recipe. They sound great. How is the texture? I love the idea they suggested of adding fresh rasberries to taste like a PB & Jam muffin. I wonder if you can substitute part of the peanut butter for PB2? I imagine the recipe needs some of the PB oil for consistancy but possibly could be reduced. You added an extra banana in place of part of the PB. How did that work for you? Cabbage rolls lasagna style sound like a food I would like to make. I like your "NOMATO" it would be a change from the common tomato sauce.
deb165 I lost most of my weight with traditional calorie counting but I was always hungry and snacking. As a result I would end up on super long plataues with no weight loss. Then I would get discouraged, quit start gaining again. If you look at my profile I described myself as a life long yo-yo dieter. Since following Volumetrics I am no longer hungry all the time. Usually I am the opposite, too full to eat more so I do not have to snack all the time. The best part is even though I am eating more, I am losing weight. This is a plan that I can make a lifestyle from.
Munchy Do you restrict sodium? The only reason I ask is I see you wan't to increase your potassium. I am using a salt substitute for cooking called "AlsoSalt" It is sodium free and the only substitute I have ever found that tastes like salt and has no metallic after taste. It is Potassium and L-lysine so would help with your potassium levels. Fish tacos with spinach sounds great. I love fish and spinach.
What kind of fish are you using?
I need to go grocery shopping today. I am out of fruit to add in my Fiber One cereal.
I found a this great idea while searching the internet yesterday. It fits well for Volumetrics.
Double the Veggies
In soups, salads, pastas, sandwiches, pizzas, and casseroles, most recipes call for a certain amount of vegetables. Our advice? Double the amount called for in the original recipe. You are already doing the prep work; so a little extra chopping can go a long way for your vegetable intake.
• Stir extra veggies into soups. Don’t be afraid to steer off the beaten recipe path just a bit. When it comes to something like soups, an overdose of chopped vegetables will not ruin the recipe. It will enhance the flavor, nutritional value, and your daily vegetable tally. A half cup of chopped vegetables and a whole cup of dark leafy greens is another serving. In White Bean Soup with Kale and Chorizo, you can double the amount of kale or add chopped carrots, celery, red bell peppers, zucchini…the possibilities are endless.
amandie - You gave me some great ideas. I went to the muffin post and read the recipe. They sound great. How is the texture? I love the idea they suggested of adding fresh rasberries to taste like a PB & Jam muffin. I wonder if you can substitute part of the peanut butter for PB2? I imagine the recipe needs some of the PB oil for consistancy but possibly could be reduced. You added an extra banana in place of part of the PB. How did that work for you? Cabbage rolls lasagna style sound like a food I would like to make. I like your "NOMATO" it would be a change from the common tomato sauce.
I have yet to try fruit. The first time I made it was in a loaf pan and the texture was great, I was shocked that there was no flour. Since you went to the page, I'm sure you saw my ginormous picture of the banana bread. Frankly, when I had already started the muffin/bread recipe, I found that I only had half cup of peanut butter on hand so I made that up with an extra banana and oats on top, not mixed in like I did the second time. Oh I forgot, I did add a tbsp or two of oil because I was worried about the bread sticking to the pan due to using only half cup of PB. I was happy since the PB flavor was a bit strong (for me and I love peanut butter!) The second time baking as muffins was okay, the texture was not the same as the first time and it was a bit wet, not sure where I went wrong. Although, from now on, only loaf pans with this recipe.
I thought about using PB2 but scared to try. Perhaps next time, I will.
As for the nomato, I got it off the internet somewhere since I have bad reflux and am trying to avoid too much tomato products which is a shame since I love it so much. The nomato sauce is a bit sweet so a bit of salty broth or some salt and/or acidity should help with that if you're not a fan.
Thanks for sharing all those tips and ideas, Larry. Much appreciated!!!
to the thread,
You're doing great, btw! Have you lost all of that with Volumetrics?
