Protein also leaves you feeling full longer. In a study at Wayne State University, test subjects ate either a bagel or an egg breakfast, each containing the same number of calories. The egg eaters consumed almost 300 fewer calories by day’s end than did the bagel group. The protein in the eggs apparently kept them feeling full longer. (And if you wonder why the Atkins Diet works, this is probably why.) Read more:

http://www.medicinenet.com/script/main/art.asp?articlekey=55884

I LOVE YOU, DR. WEIGLE

     The DR. WEIGLE I so dearly love did a study in which people effortlessly, I kid you not, lost weight while eating lots of lean protein. And - this is fascinating - they did NOT have to do away with the carbs for which we evermore yearn.

     At first, subjects were told to eat all the food set before them, and some of them complained that they had TOO MUCH food. Then they were told they could eat only as much as they felt like eating. Under this regimen they started, effortlessly, to lose weight. They lost an average of eleven pounds in twelve weeks, while reporting that they felt full and satisfied. Dr. Weigle said he was surprised at the way their weight "just cruised down."

     Here are the recipes with which they lost weight. They are high in lean protein and low in fat, but they include hearty and high-carbohydrate dishes such as spaghetti, lasagna, and blueberry muffins. You will also see that these dishes, including the blueberry muffins, have a great deal of extra lean protein added:

http://www.washingtonpost.com/wp-srv/health/leanplateclub/proteinrecipes.html

     To learn more about this study, click below to find my article page. At the top of the page are some inspirational articles. To find "Dr. Weigle, I Love You," scroll down, past the Inspirational section, to Food and Health.

http://delightfulfood.com/FreeEzines/index.html

NUTRITION DATA

     This is a more elaborate diet program also based on the “eat healthy foods you like until you’re full” premise. It requires you to scientifically analyze your diet, using their helps, and figure out for yourself how to control your weight while eating nutritious foods you like until you’re full. Find it at

http://nutritiondata.com/

     In the column headed “Nutrition Topics,” scroll down to “The Fullness Factor.” For those of us without iron-clad discipline, which is pretty much all of us, feeling full is a big factor in weight loss. They say, “The Fullness Factor can be used in conjunction with nearly any type of diet or approved food list. By simply selecting foods with higher Fullness Factors, you'll improve your chances of consuming fewer calories, while simultaneously minimizing your hunger.

     “For a diet that uses the Fullness Factor as its central concept, see our own Better Choices Diet and our special page on Dieting and Weight Loss.”

     I checked into their BETTER CHOICES DIET. Which is, oddly enough, free. They should charge a couple hundred dollars and have people with fists full of money beating down their doors. It’s not a simple approach, but it is nutritionally and psychologically sound. When I worked in the Public Health Nutrition Department at UC Berkeley, they emphasized that foods shouldn’t be divided into “good” and “bad” categories. People may lose weight on a diet like that, but they won’t keep it off, because we all like too many “bad” foods. Instead you start with the foods a person likes and build on the healthy choices. Which is what this diet does. It’s not a simple procedure, though. You don’t eliminate carbs or eat only cabbage soup. You have to make a record of what you eat, then analyze it for nutrition and fullness.

     They say, “replacing the five chocolate chip cookies that you want to eat with a spinach salad would improve your diet, but could leave you craving chocolate chip cookies. A more productive choice might be to eat the spinach salad plus just one of those cookies. If the bulk of your meal is comprised of foods that fill you up, you’re likely to consume fewer calories overall.”

     Sounds good to me. What do you think?

http://nutritiondata.com/better-choices-diet.html