The Thin Commandment


The Second Thin Commandmaent
Think Historically, not just Calorically


Commandment Essentials
~Think about your food history
~Identify trigger foods, behaviors, etc that lead you to lose control of your eating.
~Stop thinking about counting calories, but about how much of your problem food you eat at one time.~Even healthy food aren't healthy if you eat too much of them.


Thinking Calorically is focusing on the food, thinking historically is about how you behave with this food in the past. When you think historically, you think about how you reacted in the past to the food.
He thinks every diet sets up the person to fail, because food is more then calories.

Look in the past how many cookies you ate, was it just one cookie, or did it set you off on a binge?

Very few foods are good for you or healthy for you if you cannot stop eating them. It is healthy and ok to eat 7 almonds --- can you really stop at 7?

Very few people have the history of being able to stop at 7.

So to be successful is to know how you reacted in the past and change it now.

Before you eat, ask your self, what is your history with this type of food, then look at the carbs or calories.

What are your trigger foods? or types of trigger foods?

Can I eat just one piece of this food? Does this food cause you cravings?
We need to learn to eat foods that make us feel good AFTERWARDS.

Can we never eat any trigger foods? That is later in the book.

Trigger Behaviors~ you repeat the specific behaviors that lead to over eating
Do you finish all your foods? This is a behavior that triggers over eating. Using your fingers encourages over eating too. Skipping meals, buffets, etc all encourage over eating.

Trigger Situations~ Where do you over eat food, parties, home? work, etc
Trigger Times. ~ Is there a day, or time that you have in the past over ate?

If you lost the weight and gained it back,, you will have done it with the same behaviors and foods, the same places and same times...... Think about it?

Your eating behavior is a pattern of foods, behaviors and situations that trigger you to lose control of your eating. We cant do what we always have done in the past, it will not help us lose the weight and keep it off.
When you can predict in advance your responses to food based on your history and use strategy, you stop being a victim, you stop failing.



There is no good or bad foods
There are only good or bad histories with a food in it.

So case in point re trigger foods.....I decided 2 days ago that even though almonds are OK and even though almond butter is OK and even though peanuts are OK that they are NOT ok ongoing in my maintenance plan.
Why? Because whenever I eat a meal I get up and want to eat some almond butter! Because my dh has a tin of almonds in the fridge and they are a great approved snack. Because I LOVE the taste of all of the above.

I dont eat peanut butter, drink alcohol because its too easy to want more.
Im not a binge eater, but Im a picker!

So right now Im on a one week no nut anything plan. And you know what? I have had zero cravings since I stopped nuts.

Bella

Bella
great
you looked Historically at what sets you up to over eat,
Later the book will talk about how to deal with it. I know I can't start on nuts, I can't eat just one of anything, and for me one cheat leads to more.
sandi

Sandi and Bella, This is great information. I can provide a great example. Friday at lunch my sons and I had dips and chips with lunch. My eldest joined my in having pork rinds with spinach dip. While it was a smaller bag of rinds, it was still far more than just 2 servings. But of course, of course, the two of us finished the bag and the dip. I feel like I have a light bulb going off in my head. Yes, the rinds and dip were LC friendly, but I have a long, long history of always eating until the dip was gone. I have kept the history and once again overate on portions and past satiety. And to make matters worse, I am passing this onto my son. Thank you so much for taking the time to read, think about, and post this.

I think it will be really helpful to post what we have decided to not eat!
It's being accountable to ourselves and also the group!

Bella

I did read awhile ago that when you pick up a bag of something and sit down to eat it, your brain does not register that you are done until it is gone. Could you two pre-bag these things in one serving sizes (7 almonds, or 1 serving of pork rinds) and then just take the bag out and walk away..

Just a thought. Not trying to make you eat your trigger foods. It works for me with salty things, but not with sweet things.

I know if I cheat, it gives me permission to cheat more.
I am not ready to have a treat, a reward or what ever you want to call it and get back on the diet right after the cheat. I just came off a long weekend of cheats. I will not even start now, because I know historically I will cave in and let the food win
sandi

ITA on both of those trigger foods! I cannot keep pork rinds around in my house because I will eat the whole bag w/o even thinking about it!

Almonds I'm a little better at, but it's still hard. I've switched to walnuts as my nut of choice and it's much better. I can sprinkle a little in my yogurt or something like that and it's a great nutty flavor but then I can be done with it and not go back for more.

Know what's weird though? I went to a ladies night last week and they had this big plate of these cranberry walnut cookies. I decided to take one cookie.. I ate half of it and decided I'd had enough.. now previously I think I would have dove into those cookies.. but it was so crazy how my tastes have changed... I zone in now more on the salty and cheesy snacks instead (they had those Parmesan chips that were wonderful!! ) LOL everyone was talking about how not good for you they were... and there I was thinking... what a perfect LC snack!!

So instead of almonds or pork rinds... I usually go for cheese or one of my favorite snacks is making up a dip w/ cream cheese and salsa.. then dipping celery in it.. YUMMY and sooo good for you! So I get my crunch and everything right there... But back to triggers... I've discovered (like LindaSue) that I must stay away from high sugar things though as a general rule (except for the occasional "box in" circumstance which we'll get to later)... I gravitate more towards the cakes, pies, icing things. But yet, I'm ok w/ 1/2 of one cookie... ???? Any thoughts on that guys?

Another thing that I've learned that I have to watch is the "tastes" as I'm cooking or baking... slap my hand silly!

On a side note... I've always thought that a serving of almonds was 1oz (about 22 almonds)... at least that's what it says on the package and what I've always gone by...

The book mentioned the 7 almonds, I was justy giving a summary of what the book said.
sandi

Sandi,

Thank you soooo much for posting these Thin Commandments and having this discussion. I have not yet read the book, but I've heard some great things about it.

Do you have a blog? You should have one as well as you write.

I can really relate to having a trigger time. In the evenings when I'm alone in the kitchen, cleaning up and getting everything set up for the next day, it's so hard for me to resist eating the leftovers instead of tossing them, and nibbling on the things I'm fixing for lunches the next day.

I have to come up with a plan. My solution the last few days was just to not clean the kitchen- uuuggghh. Not a good solution. I think I'll put Jimmy on my MP3 and listen to him while I'm cleaning and cooking. I also like the sugarshock radio program.

Peg in NC

Thanks Ron, I am not sure what I would say in a blog.
Peg, is that you??? We used to talk on Kimkins mails?
How are you doing?
DO you go t here any more
sandi

Hey, Sandi! Yes, it's me! I tried to send you my email address to let you know I was leaving KK. I sort of wandered off the mark after leaving KK, and then I heard Jimmy talking about this new forum he's started. I wandered over here and have been trying to decide what to do for awhile. Tomorrow I'm going to restart Atkins Induction.

How are you? I've missed you.

Peg in NC

Trigger time = late afternoon and evenings!

It's 4:30 here and I just ate an ounce of chicken. Not
too exciting, but it helps!

Bella

Yes it does help Bella!! We'll be discussing in a future chapter about Neuropeptide Y... a natural protein surge in your body that triggers that hunger time in the late afternoon! You are doing the perfect thing to satisfy it too... most people usually reach for some sort of carby snack and that only makes it worse really... by satisfying it w/ protein you are providing your body exactly what it needs to suppress that hunger and move on!




I'll be posting about the 3rd Commandment this afternoon. But we can continue these conversations on each of the commandments! Very good stuff!

I recall the 22 almond serving size also Christin. But regardless, I cant have them sitting around calling out to me!

Bella

can we make a schedule of who does the next chapters so we know ahead of time>
thanks
sandi