@Simonpt2000 in other words, change your mind set about food, think of food as fuel. What is the best fuel for your body? Which foods will keep your cravings at bay. For example: eggs for me are super satisfying, keeps me feeling satisfied for a long time. A bowl of cereal or a bowl of oatmeal (to me), satisfies me for an hour, and then I feel hungry again, causing me to eat more carbs later on.
“Boring” works! We’ve put together our perfect lunch and afternoon snack, both from a taste and nutrition perspective - and we eat it every day. It leaves us with a fixed “budget” for dinner, and we just rotate through a bunch of tried and true dinner entrees. We’re healthier and thinner for it. When you IF, it also helps you face your meals with some happy anticipation - you’re a little bit hungry for your “boring” meal! Many Thanks for your excellent videos without the in-your-face hype!
I was born in the 70's. We only ate cakes at birthdays. There was no such thing as daily desserts. We had fresh fruits. My dad grew all kinds of citrus, bananas, plantains, pumpkins. We had fruit trees in our yard...Tamarind, Acerola, Grocella...all tart/tropical fruits Lemons. Avocados. Pineapple. Passion fruit. Guavva. So yummy. Those were our sweets. Picked from the trees when they were ripe. We used to crack our nuts (you couldn't find them shelled at the store). I used to live in Puerto Rico.
I just got off of a three week plateau that was very frustrating. However, I continued to follow my 16:8 fasting window along with the low carb-keto eating regime. This week, the scale finally moved for me. I'm feeling so much better than I was just two months ago, and down two pant sizes. I have started introducing more fruit as I was worried that I was missing important vitamins. I am sticking with red grapefruit and then also strawberries in plain unsweetened greek yogurt. Thanks for the support through your videos!
Agh! Soooo frustrating!! I just ended a five-week plateau -- it was so hard to "trust the process," but I did and I'm finally on my way down again. Congrats on sticking through it, I know how hard it is!
I love to juice 1/2 grapefruit on an old juicing cone and add the juice, pulp and all, to 16 ounces of plain sparkling water with salt. It is delicious and no sugar except what's in the fruit. Beat the heck out of those 'grapefruit flavored' sparkling waters.
For me, boring is better! I have a big salad at lunch every day. I do change the protein topper( tuna, salmon, herring), but I stick with guacamole as my salad dressing. Evening meal happens at 5:30 pm, then fasting til noon next day. If I need a snack (rare), it's a cut-up apple with 2 tbsp all-natural peanut butter as dip. This eliminates any potentially bad decisions and is very easy. Thanks for a great video!
Funny, I am seeing this now. Literally last week I started doing a boring diet where I am roasting a ton of vegetables and some protein in the oven once a week and then I literally just eat the same thing every night (doing OMAD) of a mountain of vegetables, half an avocado, a few spoonfuls of canned beans, and some kimchi on top. It’s delicious, filling, and loaded with nutrition… and best of all it’s been working!
When I took sugar and flour out of my diet and weighed and measured my foods, food became neutral to me. I noticed when I introduced some small amounts of sugar and flour products back into my eating plan it lit my brain up to crave more food. I like not thinking about food so I removed them from my food plan. Neutral, boring call it what you will but it feels like complete freedom and bliss to me.
I agree, I’ve lost 45 lbs. over the last five years or so and I eat exactly the same thing every day. I’ve never been into food very much, and have a small appetite, I only eat to stay alive. So, I have a few healthy but palatable things every day. I mostly credit my weight loss to eliminating sugar and simple carbs., my daily walks and aging (I’m 63, and the 60s are much easier than the 40s and 50s for weight loss). I ate a starvation-level of 800 Kcal/day for 22 years and was unable to lose an ounce, so I no longer believe in the Calorie model. As a scientist, there’s not a sound basis for it anyway, we’re not simple ovens or Bunsen burners. I think what we eat and lifestyle factors are much more important. I was underweight to low-normal most of my life, then I got married and my husband expected me to cook huge, elaborate dinners when I got home from work every night. Of course, I ate the food, too, and gradually plumped up. As a single woman, I never had more than a cup of soup after work, and ate more for breakfast and lunch.
Hi Kimberly, thanks for sharing your experience and knowledge. You obtained two wins. 1. Modifying your diet for better health. 2. Ditching your ex-husband. My dietary motto is simplicity and eat for nutrition not entertainment. My daily diet consists solely of eggs, sardines, grass fed beef, occasionally chicken thighs, butter for cooking, and sauerkaut and kimchi. I eat twice per day. Minimal shopping and cooking time. Never any food waste through spoilage.
@@szim5551 Hi, yep that’s all I eat. No fruit. The only veggies I eat is a small amount of kimchi and sauerkraut twice a day for the vitamin c and probiotics. I’m 53 years old and never felt better. I’m 185cm tall or six foot one and weigh 78kg. The heaviest I used to weigh was 92kg.
I'm on Team Boring! I eat the same breakfast most days. Large salad is one meal. Having a large amount of cooked vegetables at the other meal with whatever else we have. Now I know why potlucks are such a challenge for me!
Thanks Dr Becky. You’ve explained it very simply and clearly. It makes sense. I’m having a difficult time losing weight and my oncologist told me my hormone blocker isn’t helping me in my weight lose journey. I’ll give your suggestions a try. I have tried nearly EVERYTHING to lose weight. Medications for my autoimmune disease are a hindrance but I still try. I joined a gym to walk safely and use their light weight resistance machines. Your video popped up just when I needed to see it. Good bless you. ❤
I have to agree with this approach. My best success with the keto diet was limiting my options to beef(more satiating for me than other meats), eggs, bacon, butter broccoli and salad with olive oil and vinegar and small amounts of cheese . I drank black coffee, water and maybe some plain green tea.
Yes! I've been doing IF since mid-July and am down 20 lbs by eating roughly the same meals. I got bored and started eating differently and it shows on the scale! First week since mid-July that I didn't lose at least a pound but actually went up a few ounces. I'm back to boring!!! U
Absolutely brilliant and perfect timing for me. I was doing so well losing weight slowly over months, and now have my blood glucose under perfect control after being warned I was close to pre-diabetic, now with a repetitive set of meals that are low carb. Then I had a week of weakness variety and I see a slight weight increase. It was only almost 2kgs, but all unnecessary as I was enjoying the predictable low carb experience. My glucose is still stable, so you caught me just in time. Thanks for throwing me this lifeline, back to the steak and salmon / sardines, broccoli and a good protein breakfast. Sometimes we dont realise when we are already on a good thing.
This makes so much sense. I get bored easily and am a good cook so it’s easily to get caught up in making new things! I make fun of my husband who eats the same things for breakfast and lunch nearly every day, but clearly it works for him! I’ll give this a try. Thanks!
I absolutely agree with this... For me anyway. I have proven that I suck when it comes to making decisions about food, so the fewer I have to make, the better. Bonus: I can shop in bulk and reduce my cost per serving of the few items I do want to choose from! 👍💲
This is in agreement with what some fat loss dietitians say. Pick 3-4 different foods that you like from each of the food groups and eat them most of the time. I only eat a small set of food since I have been on a Keto life style five years. Only on "special" occasions will I adventure outside of that list. Also a side effect it makes my grocery list almost the same each week. It makes life simple and not complex having to decide what to eat everyday.
interesting perspective; boring is my normal - I live on my own with limited kitchenette and storage; so I have allowed myself an intro month of green smoothies, hard-boiled eggs and low-cal warm meals. Then I thought - perhaps I need to re-introduce a bit of variety and - boy did my carbs go up in the daily log. I am warned. Thanks. 😊
The idea of making a batch of healthy food and eat it everyday is a game changer! I definitely have decision fatigue when i get home. Im so tired i don't want to cook but still hungry. Those two things combined result in me making poor food choices for dinner. Thank you for this. I'm choosing boring. 😊
This advice is so true! Many yrs ago I participated in a diet study at a local university. We were supposed to have a liquid shake for 2 of 3 meals/day, but we only had chocolate & vanilla shakes. When people complained about the lack of variety in shake flavors the lead dr told us that studies show that the more choices/variety we have the less control we'd have over consumption. That was a light bulb moment for me! I realized that was very true about me! To this day I usually eat the same lunch/dinner with only minor variations while intermittent fasting. Thanks for reinforcing the concept. 😊
Agree 100%. My daily diet consists solely of eggs, sardines, grass fed beef, occasionally chicken thighs, butter for cooking, and sauerkaut and kimchi. I eat each of these food everday (chicken a couple of times per week) and I eat twice per day. Minimal shopping and cooking time. Never any food waste through spoilage. 🙂
@@michelle04258 Yes, I agree completely. It’s such a simple and easy life. No recipes, no long grocery list to take to the supermarket. Your taste also adapts to this simple range of food.
I eat chia pudding every morning for breakfast and salad of avocado, green pepper, cherry tomatoes Sicilian olives and feta every day for lunch. Dinner varies and is the only meal decision I have to make. It makes shopping easier too.
I needed to hear this Becky but, I wish I hadn't heard this today. I leave to visit my son "the chef" soon. It's been 2 years since a cross country visit and I so look forward to seeing them. Meals will be anything but boring. In fact, he said we'd be eating like kings and queens. I don't expect to throw caution to the wind during the visit but I do plan to engage his creations during vacation. So, I started back doing a food diary to help me be conscious of what I'm eating. I appreciate your candor in your videos. Shooting from the hip and saying it like it is, isn't always the most popular video, Thanks.
Judy, enjoy your visit with your son and enjoy the food! I went on a cruise, enjoyed the food without over doing. Dessert every night with dinner. Gained 1 lb on the scale. I wish you safe travels!
I have been following your 0,1, 2, 3 plan since June. I’ve lost 34 pounds. I’m so glad I found your videos! Thank you for your explanations and advice! I keep salads made and ready and eat that for lunch and sometimes supper. I try to have enough non starchy veggies too. I don’t mind eating the same things frequently. It takes the stress off meal planning!
In an unrelated comment, I love your shirt. I saw this video right after deciding to write down a one week menu of the same food each day. Kismet I hope! Thanks for all your support and suggestions 😊
Boring also simplifies shopping. You can have a "rinse and repeat" shopping list with this plan. I loved (and saved) the Boring Diet graphic. I'm going to post it on my fridge so when my husband asks, 'what's for dinner' I can refer him to your plan.
Dr. Becky, i appreciate your encouragement and the knowledge you share. I believe and apply the habits of whole foods focus, daily exercise, and fasting after supper till about noon. I am grateful for the health and freedom that has come after decades of decreasing health and bondage to addictive foods. We can change. We can find hope and freedom if we want it enough.
I've found that using a tracking app lends itself to me choosing the same foods over and over as it's quicker and easier to click on the ones I've already entered rather than go through the process of adding the new foods. It also steers me away from eating at restaurants or grabbing fast food because I don't want to take the time to figure out what I can order to fit into my calories/macros so I just skip it. "We have food that's already in my app at home", lol.
I think it's a double sword because adopting boring diet requires adaptation and personally have led me to fail before even starting in my past experiences
We call it formula eating and my husband has kept his 100 lb weight loss off for 6 years. That leaves room for some fun eating at parties. I make sure I keep any food that ‘calls’ me out of the house. I don’t care about ice cream or dark chocolate but cookies and milk chocolate can’t come into the house. It also helps that we live in the country and it is a big effort to go out to dinner.
I struggle with this, but at least I’m self aware enough to know I should never go on something like a cruise where you can eat all day! I’d want to try all the foods 😱.
Boring may be just what I need. I have lost and regained over 100 lbs at 3 different times in my life. I am 51 now and need to get this weight off and keep it off.
I agree! It is much easier eating food I know I like and that is simple to make. However it is important to be open to try new things. Also, I love watching man vs food 😂
Wow. What an idea!!! I don’t know how this would work with my husband tho. He’s happy eating keto but his weight has increased lately. He’s a volume eater so I make a big salad most days. Otherwise he visits the fridge for cheese etc. 🤦🏻♀️it’s just so difficult with others around.
I think this approach can be helpful. Also makes meal prep easy - saves time making really big batches to eat each week, rotating through a few staple menus over the month. I skip breakfast and do a big salad for lunch (usually one of two basic varieties). Some go-to dinners are chilli, cabbage and sausage, and cauliflower rice stir fry - all easy to do in batches, some even freeze well which is nice for going out of town and coming back to an easy to heat dinner.
I eat a very boring diet now and I plan to never change it! I have been doing it for almost a year now and my food addiction is controlled this way. I used to obsessively think about food and now I never do because I always know what I will eat. Variety doesn't work for me because it's much harder to control my weight with variety. I eat a very heavy red meat diet as it keeps me satiated more than anything else. I feel in control now and I prefer this over variety.
My first thought was what has boring got to do with weight management? Then as I listened and you gave excellent advise that I related to. I actually do a lot of the things you suggested and they work. Some of the people I work with are overweight. They talk quite often about all the restaurants they frequent, plus they often have unhealthy snacks in the break room, which I avoid. I have felt like the boring person because I eat healthy home cooked, repetitive meals. I'm 77 years old, so it is vitally important for me to stay as healthy as possible. Thank you for sharing your wisdom with us, you are an inspiration!
This was so interesting! I hadn’t thought of those things before, but I can tell that that definitely happens to me! Especially the decision fatigue lol. Sometimes we accumulate lots of leftovers throughout the week and so then when it comes time to start eating the leftovers I can’t always decide which ones to eat so I have some of all my leftovers and I overeat big time! Ugh! Super good tips, thank you Becky!
I also blame the stupid Official diet advice of the 80s until about 2010 to eat no fats and as many carbohydrates as possible for my weight gain. I always felt so terrible after a simple carb. suddenly “wore off” and my blood sugar crashed so hard I was ready to eat anything! Once I changed to no carbs., but more protein and fats, I never got that angry, starving, ready to pass-out feeling again. The weight began to fall off, instead! I love watching that tough visceral fat around my torso diminish, too, as I lose weight. Visceral fat kills.
I don't know if boring works, but it is a interesting concept. Myself, I love food. It is hard for me to limit myself to boring foods, as I feel I am missing out. I still need to lose some more weight, and need to try something, so maybe boring will work.
Boring is better. I eat pretty much the same thing every day and my weight loss is slow but steady. I like not having to think about food as much because my fridge is already stocked with what I am going to eat all day. Eat to nourish.
My only concern with having the same thing every day is that you might be deficient in certain important nutrients. However, I have often thought that it should be possible to make a weekly menu that includes all of the nutrients necessary to support ideal health. (That being said, I have oatmeal every day for breakfast. But I bring variety by switching up the nuts / dried fruit add-ins.)
In total I think that boring is better. However, variety is important. Ask yourself this question: are you living to eat, or eating to live? Discerning between mouth hunger, and stomach hunger is also important. If you've got hunger pangs in your stomach, you're probably truly hungry. If your mouth is watering at the idea of eating a sundae, you are probably not truly hungry.
(Sung to "Lavender's Blue") "Variety, Dilly Dilly. Just not for me. Ketosis health, Dilly Dilly ... Eggs & Poultry. Give me some beef, Dilly Dilly - I'll take sardines! Bored out my skull, Dilly Dilly ... without cravings!"
My gut has adjusted very well to 'boring.' It just doesn't like to feel full any more. I see starchy foods as poison now, though I do treat. After an early morning tempo run, I take 300mls of a vegan recover powder and my appetite drops to zero. Boiled eggs are great. . I've lost five inches off my waist since low carb-ing, even around my quads. I can't wait to see the look on my MD's face next blood work. Thank you Dr. Becky
I love food, and experimenting with new flavors and cuisine. But being "boring" 80% of the time is definitely what has helped keep food being the CENTER of my life. There's more to life than eating! :) It also makes the times I get something "different" all the more delicious!
Glad you introduced LMNTs, I am going to give it a go. Since watching your earlier videos on meals, I agreed with “Boring” for all the reasons you point out, and it just ended up that way after many weeks and months of trial and error to identify which foods work for us. For 60+ slightly above average weight and at the onset of pre diabetes , is an egg or two a day every morning okay?
Or maybe, you wanted the crunchy salty taste of potato chips AND ice cream. With chocolate. Like dipping your Wendy's fries into that Frosty. Or eating Rocky Road with Ruffles instead of a spoon. But more in line with this video, Chef Rick Bayless discusses how many cultures eat simple, satisfying food, mostly starches, most of the time and reserve rich, fatty, salty, protein-heavy feasts with dessert for special occasions. In the US, we "feast" all the time and the "cafeteria" diet is the reason why. Good argument for boring!
I haven’t heard of palette fatigue but that may be why I struggled with Keto and won’t put myself through it anymore. I couldn’t understand why I would slowly eat less and less food while on Keto until I would be starving myself, but could not convince myself to put more food in my body. Maybe if I had allowed some change in texture while eating the healthy food, I could get myself to stay on that diet. Either way, I’m still a failure and heavier than I’ve ever been and just trying to make cooking from home every day be enough to lose weight again and keep it off because my brain is too fatigued to do a legit diet.
At 72 years, I did well and lost 10 pounds eating lunch & dinner within 8 hr window; after 4 months of big salad for lunch. I really struggle not being able to have dairy or nuts & seeds. I would really like to see an eating plan that excludes them. I’m craving bread for sandwiches because my diet is ridiculously restrictive.
I eat one slice of Udi’s gluten free millet chia bread at lunch per day with salad and protein. Find it in freezer section, and keep it frozen, then put one slice into the toaster. It keeps carb craving at bay. I also keep a bag of walnuts in the freezer. Thaw a small amount to nibble on before dinner or on my lunch salad. I use about 1/2 cup per week. The walnuts help keep appetite low for me.
how do I stop this bloating and throat clearing, I did keto last year and it was okay but the gerd and throat clearing was horrible, I have done the digestive enzymes and they worked for a while then they stopped working. the throat clearing is irritating to say the least a almost life long problem
Don’t use food as entertainment!
What do you mean by that? Entertainment?
What ??????
@Simonpt2000 in other words, change your mind set about food, think of food as fuel. What is the best fuel for your body? Which foods will keep your cravings at bay. For example: eggs for me are super satisfying, keeps me feeling satisfied for a long time. A bowl of cereal or a bowl of oatmeal (to me), satisfies me for an hour, and then I feel hungry again, causing me to eat more carbs later on.
“Boring” works! We’ve put together our perfect lunch and afternoon snack, both from a taste and nutrition perspective - and we eat it every day. It leaves us with a fixed “budget” for dinner, and we just rotate through a bunch of tried and true dinner entrees. We’re healthier and thinner for it. When you IF, it also helps you face your meals with some happy anticipation - you’re a little bit hungry for your “boring” meal! Many Thanks for your excellent videos without the in-your-face hype!
You've got a great plan, and I agree about the "happy anticipation!"
I grew up in the 1950s. My family ate out once a month. We only had dessert once a week. Therefore, eating out and desserts were clearly treats.
I was born in the 70's. We only ate cakes at birthdays. There was no such thing as daily desserts. We had fresh fruits. My dad grew all kinds of citrus, bananas, plantains, pumpkins. We had fruit trees in our yard...Tamarind, Acerola, Grocella...all tart/tropical fruits Lemons. Avocados. Pineapple. Passion fruit. Guavva. So yummy. Those were our sweets. Picked from the trees when they were ripe. We used to crack our nuts (you couldn't find them shelled at the store). I used to live in Puerto Rico.
I just got off of a three week plateau that was very frustrating. However, I continued to follow my 16:8 fasting window along with the low carb-keto eating regime. This week, the scale finally moved for me. I'm feeling so much better than I was just two months ago, and down two pant sizes. I have started introducing more fruit as I was worried that I was missing important vitamins. I am sticking with red grapefruit and then also strawberries in plain unsweetened greek yogurt. Thanks for the support through your videos!
Agh! Soooo frustrating!! I just ended a five-week plateau -- it was so hard to "trust the process," but I did and I'm finally on my way down again. Congrats on sticking through it, I know how hard it is!
@@smartbanter Congratulations to you as well!!
Great job sticking with it, Vonnie! Congrats!
I love to juice 1/2 grapefruit on an old juicing cone and add the juice, pulp and all, to 16 ounces of plain sparkling water with salt. It is delicious and no sugar except what's in the fruit. Beat the heck out of those 'grapefruit flavored' sparkling waters.
I totally agree with you. Humans are truly the only creature that gets bored with food
My wife has this problem - whereas I am quite happy to eat the same thing often!
For me, boring is better! I have a big salad at lunch every day. I do change the protein topper( tuna, salmon, herring), but I stick with guacamole as my salad dressing. Evening meal happens at 5:30 pm, then fasting til noon next day. If I need a snack (rare), it's a cut-up apple with 2 tbsp all-natural peanut butter as dip. This eliminates any potentially bad decisions and is very easy. Thanks for a great video!
Funny, I am seeing this now. Literally last week I started doing a boring diet where I am roasting a ton of vegetables and some protein in the oven once a week and then I literally just eat the same thing every night (doing OMAD) of a mountain of vegetables, half an avocado, a few spoonfuls of canned beans, and some kimchi on top. It’s delicious, filling, and loaded with nutrition… and best of all it’s been working!
Sounds so good! What kind of veggies do you roast? I would like to try OMAD.
I appreciate your comment. Great ideas.
When I took sugar and flour out of my diet and weighed and measured my foods, food became neutral to me. I noticed when I introduced some small amounts of sugar and flour products back into my eating plan it lit my brain up to crave more food. I like not thinking about food so I removed them from my food plan. Neutral, boring call it what you will but it feels like complete freedom and bliss to me.
Hey 👋
Completely agree. I’ve lost 20 pounds following you and I’ve kept it off.
Wonderful!
In my mind, boring = simple and I am ALWAYS down for simple! This works for me!
I agree, I’ve lost 45 lbs. over the last five years or so and I eat exactly the same thing every day. I’ve never been into food very much, and have a small appetite, I only eat to stay alive. So, I have a few healthy but palatable things every day. I mostly credit my weight loss to eliminating sugar and simple carbs., my daily walks and aging (I’m 63, and the 60s are much easier than the 40s and 50s for weight loss). I ate a starvation-level of 800 Kcal/day for 22 years and was unable to lose an ounce, so I no longer believe in the Calorie model. As a scientist, there’s not a sound basis for it anyway, we’re not simple ovens or Bunsen burners. I think what we eat and lifestyle factors are much more important. I was underweight to low-normal most of my life, then I got married and my husband expected me to cook huge, elaborate dinners when I got home from work every night. Of course, I ate the food, too, and gradually plumped up. As a single woman, I never had more than a cup of soup after work, and ate more for breakfast and lunch.
What do you eat on a daily basis?
Hi Kimberly, thanks for sharing your experience and knowledge. You obtained two wins. 1. Modifying your diet for better health. 2. Ditching your ex-husband. My dietary motto is simplicity and eat for nutrition not entertainment. My daily diet consists solely of eggs, sardines, grass fed beef, occasionally chicken thighs, butter for cooking, and sauerkaut and kimchi. I eat twice per day. Minimal shopping and cooking time. Never any food waste through spoilage.
@@GlennMarshallnz is that really all you eat or do you also eat fruits and veggies?
How 60s are "much easier" than the 40s for weight loss? What is that I'm missing here?
@@szim5551 Hi, yep that’s all I eat. No fruit. The only veggies I eat is a small amount of kimchi and sauerkraut twice a day for the vitamin c and probiotics. I’m 53 years old and never felt better. I’m 185cm tall or six foot one and weigh 78kg. The heaviest I used to weigh was 92kg.
I'm on Team Boring! I eat the same breakfast most days. Large salad is one meal. Having a large amount of cooked vegetables at the other meal with whatever else we have. Now I know why potlucks are such a challenge for me!
"Team Boring!" I like that :).
This is the way I'm going. Boring, cheap, easy and healthy.
Thanks Dr Becky. You’ve explained it very simply and clearly. It makes sense. I’m having a difficult time losing weight and my oncologist told me my hormone blocker isn’t helping me in my weight lose journey. I’ll give your suggestions a try. I have tried nearly EVERYTHING to lose weight. Medications for my autoimmune disease are a hindrance but I still try. I joined a gym to walk safely and use their light weight resistance machines. Your video popped up just when I needed to see it. Good bless you. ❤
I agree it’s you. Find that having the same thing everyday makes me not want to eat as much. Thank you for all your help.
I have to agree with this approach. My best success with the keto diet was limiting my options to beef(more satiating for me than other meats), eggs, bacon, butter broccoli and salad with olive oil and vinegar and small amounts of cheese . I drank black coffee, water and maybe some plain green tea.
Yes! I've been doing IF since mid-July and am down 20 lbs by eating roughly the same meals. I got bored and started eating differently and it shows on the scale! First week since mid-July that I didn't lose at least a pound but actually went up a few ounces. I'm back to boring!!!
U
Absolutely brilliant and perfect timing for me.
I was doing so well losing weight slowly over months, and now have my blood glucose under perfect control after being warned I was close to pre-diabetic, now with a repetitive set of meals that are low carb. Then I had a week of weakness variety and I see a slight weight increase. It was only almost 2kgs, but all unnecessary as I was enjoying the predictable low carb experience. My glucose is still stable, so you caught me just in time.
Thanks for throwing me this lifeline, back to the steak and salmon / sardines, broccoli and a good protein breakfast. Sometimes we dont realise when we are already on a good thing.
This makes so much sense. I get bored easily and am a good cook so it’s easily to get caught up in making new things! I make fun of my husband who eats the same things for breakfast and lunch nearly every day, but clearly it works for him! I’ll give this a try. Thanks!
I absolutely agree with this... For me anyway. I have proven that I suck when it comes to making decisions about food, so the fewer I have to make, the better. Bonus: I can shop in bulk and reduce my cost per serving of the few items I do want to choose from! 👍💲
This is in agreement with what some fat loss dietitians say. Pick 3-4 different foods that you like from each of the food groups and eat them most of the time. I only eat a small set of food since I have been on a Keto life style five years. Only on "special" occasions will I adventure outside of that list. Also a side effect it makes my grocery list almost the same each week. It makes life simple and not complex having to decide what to eat everyday.
interesting perspective; boring is my normal - I live on my own with limited kitchenette and storage; so I have allowed myself an intro month of green smoothies, hard-boiled eggs and low-cal warm meals. Then I thought - perhaps I need to re-introduce a bit of variety and - boy did my carbs go up in the daily log. I am warned. Thanks. 😊
The idea of making a batch of healthy food and eat it everyday is a game changer! I definitely have decision fatigue when i get home. Im so tired i don't want to cook but still hungry. Those two things combined result in me making poor food choices for dinner. Thank you for this. I'm choosing boring. 😊
This advice is so true! Many yrs ago I participated in a diet study at a local university. We were supposed to have a liquid shake for 2 of 3 meals/day, but we only had chocolate & vanilla shakes. When people complained about the lack of variety in shake flavors the lead dr told us that studies show that the more choices/variety we have the less control we'd have over consumption. That was a light bulb moment for me! I realized that was very true about me! To this day I usually eat the same lunch/dinner with only minor variations while intermittent fasting. Thanks for reinforcing the concept. 😊
Food as entertainment. So many of my friends do this. I want my foods to not stimulate overeating 🤷🏻♀️🙈🙉🙊
Agree 100%. My daily diet consists solely of eggs, sardines, grass fed beef, occasionally chicken thighs, butter for cooking, and sauerkaut and kimchi. I eat each of these food everday (chicken a couple of times per week) and I eat twice per day.
Minimal shopping and cooking time. Never any food waste through spoilage. 🙂
I eat almost exactly the same thing except I will have pork chops or spare ribs as opposed to chicken. Life is so much easier this way!
@@michelle04258 Yes, I agree completely. It’s such a simple and easy life. No recipes, no long grocery list to take to the supermarket. Your taste also adapts to this simple range of food.
I eat chia pudding every morning for breakfast and salad of avocado, green pepper, cherry tomatoes
Sicilian olives and feta every day for lunch. Dinner varies and is the only meal decision I have to make. It makes shopping easier too.
I needed to hear this Becky but, I wish I hadn't heard this today. I leave to visit my son "the chef" soon. It's been 2 years since a cross country visit and I so look forward to seeing them. Meals will be anything but boring. In fact, he said we'd be eating like kings and queens. I don't expect to throw caution to the wind during the visit but I do plan to engage his creations during vacation. So, I started back doing a food diary to help me be conscious of what I'm eating. I appreciate your candor in your videos. Shooting from the hip and saying it like it is, isn't always the most popular video, Thanks.
Judy, enjoy your visit with your son and enjoy the food! I went on a cruise, enjoyed the food without over doing. Dessert every night with dinner. Gained 1 lb on the scale. I wish you safe travels!
Be mindful by using your food diary, and enjoy your son and his creations. I think that sounds like a good plan :). Have fun!
Love it. When I was little this so called boring menu prepared at home was the norm.
I have been following your 0,1, 2, 3 plan since June. I’ve lost 34 pounds. I’m so glad I found your videos! Thank you for your explanations and advice! I keep salads made and ready and eat that for lunch and sometimes supper. I try to have enough non starchy veggies too. I don’t mind eating the same things frequently. It takes the stress off meal planning!
That is great to hear, Bridgett! Congratulations!
What is the 0123 plan
In an unrelated comment, I love your shirt. I saw this video right after deciding to write down a one week menu of the same food each day. Kismet I hope! Thanks for all your support and suggestions 😊
Thanks for your comment, and I agree it's kismet :).
Easy, Effective and Enjoyable! This works and I love not thinking about it! Thank you for your wonderful information.
The 3E's work :). Thanks for your comment, Louise!
Boring also simplifies shopping. You can have a "rinse and repeat" shopping list with this plan. I loved (and saved) the Boring Diet graphic. I'm going to post it on my fridge so when my husband asks, 'what's for dinner' I can refer him to your plan.
This has confirmed to me that the meal plan I am slowly moving towards, is the right thing to do and all of the reasons why. Thank you.
Very informative ❤.
I prefer the boring diet as much as possible because it is healthier and easy to prepare .
Dr. Becky, i appreciate your encouragement and the knowledge you share. I believe and apply the habits of whole foods focus, daily exercise, and fasting after supper till about noon. I am grateful for the health and freedom that has come after decades of decreasing health and bondage to addictive foods. We can change. We can find hope and freedom if we want it enough.
I've found that using a tracking app lends itself to me choosing the same foods over and over as it's quicker and easier to click on the ones I've already entered rather than go through the process of adding the new foods. It also steers me away from eating at restaurants or grabbing fast food because I don't want to take the time to figure out what I can order to fit into my calories/macros so I just skip it. "We have food that's already in my app at home", lol.
I think it's a double sword because adopting boring diet requires adaptation and personally have led me to fail before even starting in my past experiences
Interesting! I had never considered this. You explained this phenomenon very well.
We call it formula eating and my husband has kept his 100 lb weight loss off for 6 years. That leaves room for some fun eating at parties. I make sure I keep any food that ‘calls’ me out of the house. I don’t care about ice cream or dark chocolate but cookies and milk chocolate can’t come into the house. It also helps that we live in the country and it is a big effort to go out to dinner.
"Formula eating" that is a good name and it looks like you've made it work! Congrats!
I struggle with this, but at least I’m self aware enough to know I should never go on something like a cruise where you can eat all day! I’d want to try all the foods 😱.
Boring may be just what I need. I have lost and regained over 100 lbs at 3 different times in my life. I am 51 now and need to get this weight off and keep it off.
Boring is better for me. When my hunger signals kick in, the food I always have sounds good to me again.
Thanks for the continuing information; I watch every night at the start of my fasting to encourage and educate myself!
Terrific!
Agreed Doc B! My most successful stretches in Ketoville were the same meal for lunch and same meal for dinner, every day..
I agree! It is much easier eating food I know I like and that is simple to make. However it is important to be open to try new things. Also, I love watching man vs food 😂
Thank you another addition to my intermittent fasting …add LMNT the conclusion of a meal.
Boring also saves money. Less food goes to waste.
That what I discovered on my first cruise I recently took😮 eating more and when not hungry.
Hello
Thanks for doing this. I like boring. It keeps me in control.
I'm so grateful that you're here !
Thank you, Lena!
Wow. What an idea!!! I don’t know how this would work with my husband tho. He’s happy eating keto but his weight has increased lately. He’s a volume eater so I make a big salad most days. Otherwise he visits the fridge for cheese etc. 🤦🏻♀️it’s just so difficult with others around.
I think this approach can be helpful. Also makes meal prep easy - saves time making really big batches to eat each week, rotating through a few staple menus over the month. I skip breakfast and do a big salad for lunch (usually one of two basic varieties). Some go-to dinners are chilli, cabbage and sausage, and cauliflower rice stir fry - all easy to do in batches, some even freeze well which is nice for going out of town and coming back to an easy to heat dinner.
absolutely right buffets are the worst
I eat a very boring diet now and I plan to never change it! I have been doing it for almost a year now and my food addiction is controlled this way. I used to obsessively think about food and now I never do because I always know what I will eat. Variety doesn't work for me because it's much harder to control my weight with variety. I eat a very heavy red meat diet as it keeps me satiated more than anything else. I feel in control now and I prefer this over variety.
My first thought was what has boring got to do with weight management? Then as I listened and you gave excellent advise that I related to. I actually do a lot of the things you suggested and they work. Some of the people I work with are overweight. They talk quite often about all the restaurants they frequent, plus they often have unhealthy snacks in the break room, which I avoid. I have felt like the boring person because I eat healthy home cooked, repetitive meals. I'm 77 years old, so it is vitally important for me to stay as healthy as possible. Thank you for sharing your wisdom with us, you are an inspiration!
As you can see from the other comments, you're not the only one who thrives on a boring diet! You're on a good path!
I totally agree. I need a simple boring meal plan the I don’t have to think about
This was so interesting! I hadn’t thought of those things before, but I can tell that that definitely happens to me! Especially the decision fatigue lol. Sometimes we accumulate lots of leftovers throughout the week and so then when it comes time to start eating the leftovers I can’t always decide which ones to eat so I have some of all my leftovers and I overeat big time! Ugh! Super good tips, thank you Becky!
Hi 👋
Great video, Dr Becky. One of the most helpful to a struggler like me. Thank you!
Thanks for your great videos, Dr. Becky. Boring is better for me.
Thank you Becky!
This was amazing. I didn't know these details, but the experience of this, has been owning me.
All the best!
I also blame the stupid Official diet advice of the 80s until about 2010 to eat no fats and as many carbohydrates as possible for my weight gain. I always felt so terrible after a simple carb. suddenly “wore off” and my blood sugar crashed so hard I was ready to eat anything! Once I changed to no carbs., but more protein and fats, I never got that angry, starving, ready to pass-out feeling again. The weight began to fall off, instead! I love watching that tough visceral fat around my torso diminish, too, as I lose weight. Visceral fat kills.
I don't know if boring works, but it is a interesting concept. Myself, I love food. It is hard for me to limit myself to boring foods, as I feel I am missing out. I still need to lose some more weight, and need to try something, so maybe boring will work.
Boring is better. I eat pretty much the same thing every day and my weight loss is slow but steady. I like not having to think about food as much because my fridge is already stocked with what I am going to eat all day. Eat to nourish.
Hi there
Loved this video . Think you hit the nail right on the head !
I always brush my teeth after I eat. I have been doing it for many years and it does stop me from eating more food.
Hello 👋
Variety! Dr. Becky reminds me of a younger Martha Stewart….so cute! Pass the chili dogs, please!
My only concern with having the same thing every day is that you might be deficient in certain important nutrients. However, I have often thought that it should be possible to make a weekly menu that includes all of the nutrients necessary to support ideal health. (That being said, I have oatmeal every day for breakfast. But I bring variety by switching up the nuts / dried fruit add-ins.)
In total I think that boring is better. However, variety is important. Ask yourself this question: are you living to eat, or eating to live? Discerning between mouth hunger, and stomach hunger is also important. If you've got hunger pangs in your stomach, you're probably truly hungry. If your mouth is watering at the idea of eating a sundae, you are probably not truly hungry.
Wonderful information! Thanks, Dr. Becky!
I’m tempted to write in all CAPS just because…
Understood ;)
I really needed the advice offered in this video. Thank you.
I AGREE!! lol...sorry, just having a bit of fun and couldn't resist! Love your work Dr Gillaspy.
Somehow, when you agree in caps, it is easier to take ;)
Boring does not last for me. I get sick of the same thing and I crave something different.
Hi 👋
I've been suspecting this for some time. Makes sense.
I TOTALLY AGREE.
THANKS!
(Sung to "Lavender's Blue")
"Variety, Dilly Dilly. Just not for me.
Ketosis health, Dilly Dilly ... Eggs & Poultry.
Give me some beef, Dilly Dilly - I'll take sardines!
Bored out my skull, Dilly Dilly ... without cravings!"
My gut has adjusted very well to 'boring.' It just doesn't like to feel full any more. I see starchy foods as poison now, though I do treat. After an early morning tempo run, I take 300mls of a vegan recover powder and my appetite drops to zero. Boiled eggs are great. . I've lost five inches off my waist since low carb-ing, even around my quads. I can't wait to see the look on my MD's face next blood work. Thank you Dr. Becky
Awesome!
I love food, and experimenting with new flavors and cuisine. But being "boring" 80% of the time is definitely what has helped keep food being the CENTER of my life. There's more to life than eating! :) It also makes the times I get something "different" all the more delicious!
Boring is better - 65 pounds down eating the same good food everyday !
Boring is better! Every once in a while, I change something up, but mostly keep it the same
Adam Richman was awesome against those food challenges!
Thank you. Nice tips.
I ABSOLUTELY LOVE YOUR VIDEOS...THEY ARE TIMELY AND PACKED WITH USEFUL INFORMATION. THANK YOU, THANK YOU THANK YOU! DR. MONROE
THANK YOU! I APPRECIATE IT ;).
I have given a thumbsup in spite of the long unnerving promotion.
excellent information, explains SO much.
Glad you introduced LMNTs, I am going to give it a go. Since watching your earlier videos on meals, I agreed with “Boring” for all the reasons you point out, and it just ended up that way after many weeks and months of trial and error to identify which foods work for us. For 60+ slightly above average weight and at the onset of pre diabetes , is an egg or two a day every morning okay?
Yes. Eggs have a bad reputation that lingers from the days that it was thought that eating them is not heart healthy. That has been debunked.
Or maybe, you wanted the crunchy salty taste of potato chips AND ice cream. With chocolate. Like dipping your Wendy's fries into that Frosty. Or eating Rocky Road with Ruffles instead of a spoon.
But more in line with this video, Chef Rick Bayless discusses how many cultures eat simple, satisfying food, mostly starches, most of the time and reserve rich, fatty, salty, protein-heavy feasts with dessert for special occasions. In the US, we "feast" all the time and the "cafeteria" diet is the reason why. Good argument for boring!
I haven’t heard of palette fatigue but that may be why I struggled with Keto and won’t put myself through it anymore. I couldn’t understand why I would slowly eat less and less food while on Keto until I would be starving myself, but could not convince myself to put more food in my body. Maybe if I had allowed some change in texture while eating the healthy food, I could get myself to stay on that diet. Either way, I’m still a failure and heavier than I’ve ever been and just trying to make cooking from home every day be enough to lose weight again and keep it off because my brain is too fatigued to do a legit diet.
Everyone has failures in their past. No one is a failure.
Another effective video from Dr Becky.
Boring works! It really helps with intermittent fasting and willpower. With boring, I almost dread eating…which for me is VERY effective.
Wow! So insightful! Thank you so much!!!❤
Boring works. Interesting video ❤
Boring is the key!!! I get so I can't wait to eat that same salad with those raw pepitos and oil and vinegar. Who'd have thought it??
At 72 years, I did well and lost 10 pounds eating lunch & dinner within 8 hr window; after 4 months of big salad for lunch. I really struggle not being able to have dairy or nuts & seeds. I would really like to see an eating plan that excludes them. I’m craving bread for sandwiches because my diet is ridiculously restrictive.
Hey 👋
I eat one slice of Udi’s gluten free millet chia bread at lunch per day with salad and protein. Find it in freezer section, and keep it frozen, then put one slice into the toaster. It keeps carb craving at bay. I also keep a bag of walnuts in the freezer. Thaw a small amount to nibble on before dinner or on my lunch salad. I use about 1/2 cup per week. The walnuts help keep appetite low for me.
watching those videos of people eating 50 hotdogs, 6 pizzas or ice cream kitchen sinks would induce enough nausea to put me off eating
3 days without my Halo Top Icecream 😢
I like boring; does this girl good. Thanks for the scientific explanation😊
Thank you, this was so inspiring I saved it!
how do I stop this bloating and throat clearing, I did keto last year and it was okay but the gerd and throat clearing was horrible, I have done the digestive enzymes and they worked for a while then they stopped working. the throat clearing is irritating to say the least a almost life long problem
I’m not going up, but I do feel like I’ve stalled, and I’m honestly already eating boring.😕
Great video. Boring is good.