Calorie Density Weight Loss Secrets Revealed!

[@thekathleenpatton]

I've listened to lectures on KZbin about calorie density, and I've read many articles. But your presentation tops them all. I like the pace. Not too slow and not too fast. Just a relaxing pace that got me focused on all the details of the science. Thanks for including Dr. Rolls. I also love how Tom contributes his own personal stories. He's very down to earth, honest, and modest about his own journey toward health. You are also, Tami, and I just love you guys. You're a great team.

[@NutmegNotebook]

Thank you so much. Calorie Density is so important to understand. It makes healthy choices so much easier to discern.

[@louisehammer3140]

I have followed you for a long time, and thoroughly enjoy your channel. I’m struggling now, and my weight now is the same as yours was years ago, and I am hypothyroid as well. My husband is not interested in eating this way and it is hard to do it alone. His weight has not varied much more than 10 pounds in 43 years of marriage. We travel to visit family and no one eats this way. It’s discouraging and I feel like I’m in a downward spiral, with my weight ballooning out of control. As much as I want to eat this way, I can’t seem to find a way to do it. Thank you for all your videos and instructions and encouragement. You are inspiring.

[@NutmegNotebook]

I recently spent a month in Nebraska with family who are all big meat eaters and some do Keto.! But that's ok because, I do me no matter where I am because, my heath is so important to me that I don't compromise about what I eat, I love the food I make and how I eat. You just have to figure out how to make it work for you in your situation. It does make it harder but not impossible. Jut because someone is thin doesn't mean they are healthy on the inside. Remember your journey is your journey and his journey is his journey. It's ok if you are taking different paths with your food. You can do this!

[@lindag5076]

I fix hubby his meat, for sides he gets greens, potatoes, rice or whatever I eat. He seems to love the sides.

[@Diceprincess]

Tami & Tom, I am a brand new subscriber and just want you to know that your presentation was EXCELLENT! The explanation of calorie density and visuals were so helpful. I also appreciate the scientific explanations you gave about stretch receptors and the rationale behind sequencing. Great job! I’m so happy I found you on a whim!

[@NutmegNotebook]

Awesome! Thank you!

[@tosca...]

I've quietly followed you for a long while too Tammy, and this is a wonderfully effective way to communicate the food density principles. You've thought it through and I think you've illustrated it by using foods we actually might eat rather than, say, using a giant jar of sweets. Thank you so much for demonstrating the concept of food density so clearly and, well, giving it to us straight! 😊

[@NutmegNotebook]

You are welcome! I am glad it was easy to understand and relatable - that was my goal.

[@hostadaze]

Thank you for mentioning Dr Rolls. I have had her Volumetric books for years, so know about calorie density. It has always annoyed me that so many people talk about calorie density and never ever mention her.

[@NutmegNotebook]

I always give her credit for her amazing research!

[@stephko8312]

Thank you for explaining the calorie density. No matter how many times I heard it, It sink in more and I can be more mindful. I need to hear it again and again. Seeing the volume difference in these foods are very helpful. Knowing how much volume our stomach can hold is important. Thank you for your thoughtfulness.

[@NutmegNotebook]

Glad it was helpful!

[@jillcholewa6570]

Thank you so much Tami & Tom, really appreciate this video + presentation. I am a huge visual person, so seeing portions in your mason jars gave me the perfect reminders I needed. So, so important ….. sequencing our foods, agree 100% works every time. Loved all this information packed in one video, fantastic job! 👏👍👍😊😊

[@NutmegNotebook]

Thank You for your kind comments, glad you found it helpful.

[@nirmalajetty6426]

Thank you for the visuals & explaining the calories of different foods sooo well!🙏

[@NutmegNotebook]

You are welcome!

[@JoanHollett]

Thoroughly enjoyed this “refresher course”! Thank you for all you do!

[@NutmegNotebook]

Glad you enjoyed it!

[@annedavidson3993]

That was one of the best videos I have watched. I had never heard of calorie density before and it makes sense. I just started watching your channel by chance about one week ago and am so excited to try some of your teachings. I am currently eating a very loose keto diet, but my cholesterol is very high. I also have heart issues (atrial fibrillation) so hopefully, changes will help these problems. I am only about 7 pounds overweight but haven't been able to get the weight off for almost a year now. Also, I have grandchildren and will start to look more at what they are eating. Thanks

[@NutmegNotebook]

Wonderful! Thank you for watching!

[@EjLawrence-b5u]

I have followed you for a long time from New Zealand. I very much appreciate this latest video on calorie restricted eating. It really does work! You are a good teacher and explain the reasons for this way of eating succinctly and very well. By knowing about the stretch receptors and eating fiber and water filled foods to activate them is a god-send. Keep up the great encouraging and inspiring work Tami!

[@NutmegNotebook]

Thank you so much - your kind comments and thoughts are greatly appreciated.

[@kefirheals7383]

Beautifully presented. Clear, concise, organized. Thank you.

[@NutmegNotebook]

You're very welcome!

[@78twood]

Hi Tami ! I’ve struggled with weight my entire life. Developed Hashimoto’s thyroiditis in 2014. I topped out at 180 pounds! I have never been able to get full and not struggle with keeping a normal weight, but the Thyroiditis made it even worse. I came across a video by Doctor McDougall , who I had first heard of back in the 80’s ! I bought his first book, but was married to a meat eater and was also raising 4 small children, so I forgot about the book. I remember seeing the examples of how different foods filled with the same calories filled the stomach. It just didn’t click at that time in my life for some reason. I wasn’t much overweight too so I wasn’t desperate enough either lol. So as I got older and got thyroid problems I was mortified that I was 180 pounds and couldn’t lose weight 😳 I wasn’t overeating, just eating the wrong foods! Fortunately I never cared much about meat, but was just doing the normal SAD American diet. Anyway I started to use the caloric non-dense foods and 6 months later I have lost 25 pounds so far! I’m shocked because I’ve never been hungry! I’ve actually, for the first time in my life, been FULL 😆 Shocking to say the least! I plateaued at 160 and added more non dense caloric foods and just got comfortably satisfied, not full full. Lost another 10 pounds and am on my way to the last 10 pounds to lose. I haven’t even exercised, which isn’t good but just shows how powerful the principles of calorie dense principles DO WORK! I just found your channel recently and enjoy your content. Thanks for teaching this 💜 God bless you 🙏 PS I also dropped the avocados, nuts and dried fruits like raisins, at least while I’m still losing the last 10 pounds! Then I will try adding beck a little avocado and raisins, which I like raisins In my oatmeal 😊

[@karenhicks7816]

❤one of the best explanations regarding food density!! I’ve heard this topic from the pros but not explained this well. 👏👏well done.

[@gaBetibu]

. . . agreed wholeheartedly....🥰

[@NutmegNotebook]

Awesome! Thank you!

[@NutmegNotebook]

Thank you so much!

[@kimberlyshada9716]

Yes, I agree! I am a visual learner...perfect Tami! Thank you! ❤

[@juanitafranklin6413]

My husband and I enjoyed this refresher/reminder. We’ve let quite a few foods from the right of the red line back into our home and need to “clean up!” Thank you!

[@NutmegNotebook]

Thanks for sharing!!

[@Yachtblackgold]

Excellently presented! This is THE KEY and how I wished it years ago too! It would have saved a lot of anguish and depression. This is definitely one to share!

[@NutmegNotebook]

Please do! Thank you for you kind comments.

[@nance2983]

This is such an excellent excellent episode- great job!!!!

[@NutmegNotebook]

Thank you!

[@bettymaugeri7316]

Thank you Tami and Tom for this wonderful refresher (for me). A great presentation!

[@NutmegNotebook]

Glad you enjoyed it!

[@ziolove]

Brilliant explanations and visuals! Bravo. So happy to have landed on your channel today. Going straight to your oat groats video after. WFPB, low-calorie-density eating daily=pure joy. Grateful.

[@NutmegNotebook]

@@ziolove Thank you for watching. I’m glad you found it helpful!

[@sandyr7210]

Thank you for the video. I am taking a nutrition class and this is a really nice addition to understanding calorie density. I am saving to my favourites so that I can share this. Thank you!

[@NutmegNotebook]

Thank you so much for your kind comments, That is great that you will pass along the information.

[@louismlok]

thank you This Is the most easy to Understand New Style Simple teaching video yet most Effective on this important Topics.

[@NutmegNotebook]

You are most welcome

[@susanbristol18]

Thank you Tami for this episode. I almost didn't watch because I don't have a weight problem, but I do over eat some things and feel crappy at the end of the day. All plant-based, but with maple syrup and raisins. Your visuals really hit home for me. I was also getting to point that I really didn't like the taste of maple syrup anymore. I realized that some of the things you demonstrated in this video could explain why some of my blood work wasn't at optimal levels. Thank you so much for doingt this.

[@NutmegNotebook]

I am glad that you watched this video and were able to learn from it. When we have the facts we can make positive changes!

[@jeaneschmidt2970]

That presentation was amazing and eye opening! Thank you for all of your work in presenting a visual of calorie density.

[@NutmegNotebook]

Glad you enjoyed it!

[@amandasaaid1957]

This was so great and thank you so much for the visuals. 😁

[@NutmegNotebook]

You are welcome!

[@emp2291]

Outstanding video! Thank you for putting so much work into this.

[@NutmegNotebook]

Glad you enjoyed it!

[@amyjacob2100]

What a great video! Wonderful explanation and great visuals!

[@NutmegNotebook]

Thank you for watching.

[@laurasoftheart]

This video has been so helpful for me. I am a starchaholic. Ive been eating way too much starch and not enough non-starchy veggies. I’ve been gaining weight. I have to turn it around!

[@NutmegNotebook]

@@laurasoftheart knowledge is power now that you know you can turn things around!

[@mmac4942]

Excellent explanations/demonstrations, thank you

[@NutmegNotebook]

You are welcome!

[@mikesilva8017]

Thank you so much, this is such good information. I will use this information.

[@NutmegNotebook]

Glad it was helpful!

[@cindraamundsen2197]

Excellent demonstration! Thank you!

[@NutmegNotebook]

You are welcome!

[@MichelleDiscenza]

This video is a wonderful summary of calorie density and sequencing. Thank you for the clear examples! I will revisit this when I need a reset. Dr. Goldhamer was the co-author of the Pleasure Trap. I know you did mention him later in the presentation. 😊

[@NutmegNotebook]

Glad it was helpful!

[@swissmiss8171]

Excellent video! Well prepared and very informative. Will definitely try to implement these tips.

[@NutmegNotebook]

Glad it was helpful!

[@susanjohnston4066]

Great job presenting a complex topic. 👏

[@NutmegNotebook]

Thank you!

[@CompanionAnimals2011]

Thank you for the wonderful presentation/ information, I learned a few great tips!

[@NutmegNotebook]

Glad it was helpful!

[@cherylthomas5350]

Learned so much from u today I’m new to this eating

[@NutmegNotebook]

Thank you for watching!

[@ann7856]

Thank you ❤

[@NutmegNotebook]

You're welcome 😊

[@juliecarson-yu7sp]

As far as the calorie density chart, which category do mi rancho corn tortillas fall? They are my favorite lately. Thank you for taking the time to make this video.

[@NutmegNotebook]

They would wind up just to the right of the red line (but less that bread) as they are a bit processed. We have them occasionally, not every day. Tortillas every day would not be recommended for managing weight loss. I hope this info helps.

[@juliecarson-yu7sp]

That helps, I appreciate the reply, still fairly new to eating this way consistently. @@NutmegNotebook

[@joanneplante7883]

Thank you for explaining this. I am more auditory learner and I have to listen alot to get it. 👍😊

[@NutmegNotebook]

Glad it was helpful!

[@youtubefun101]

Thanks for the video

[@NutmegNotebook]

Our pleasure!

[@jameskarf]

Atlanta, GA

[@rp3343]

Durban, South Africa. Thank you so much, Tami and Tom. 😊❤

[@NutmegNotebook]

Thank you for watching!

[@jlmw6311]

I'm following a plant based diet but I'm always feeling something is missing. As a senior, I understand there is a higher protein requirement. How is it possible to get the necessary protein needs on plant-based diets?

[@NutmegNotebook]

All plants contain protein yes even broccoli! So everything we eat on a whole food plant exclusive lifestyle has protein. Find a free nutritional calculator on line or an app for a smart phone, and plug in your food for a day, and track it for a week or two. Then see what your protein intake is and go from there. I would suggest you have a consult with a plant based doctor or plant based dietician and have them help you create a food plan that is just right for you.

[@mmac4942]

thank you !

[@NutmegNotebook]

Thank you for watching!

[@Laineyslife]

??? How much chickpeas or any bean or legume could you eat daily ?

[@NutmegNotebook]

That depends on how hungry you are on a given day. There is no prescribed amount.

[@joanneplante7883]

I understand the light bulb going off that LOL...... 😂😂😂😂

[@NutmegNotebook]

Ha ha!

[@moonstone188]

Tami thank you so much. I see the mistakes I am making

[@NutmegNotebook]

We are glad to hear the presentation was helpful for you.

[@greyhnd001]

You don't mention sprouts why?I'm eating mostly sprouts now and feel so good

[@NutmegNotebook]

They are a daily sprinkled 'add on" to my salads. adding flavor, nutrition, and texture. I guess I don't really view them as a measurable or significant source of calories. Same idea as adding flax seed to a meal for nutritional value.

[@embemw]

My goodness just like me-yo-yo and hypothyroid! I cannot get to my ideal weight no matter how little I eat. I did buy her book .

[@NutmegNotebook]

@@embemw calorie density is very helpful for making food choices to help with weight loss.

[@stephko8312]

???? When you said one lb, it is 1 lb of raw food, like uncooked rice, uncooked bean. Correct?

[@NutmegNotebook]

The 1 pound in regard to grains and beans applies to cooked (hydrated) weight. i. e. the weight of the food as it would be eaten.

[@ann7856]

What about tofu

[@NutmegNotebook]

Tofu is a little higher fat but is a good source of plant nutrition. It might interfere with some people being able to lose weight so you have to experiment and see how it works for you.

[@Laineyslife]

??? I know you eat twice a day now but did you start eating 3 meals a day ? And what startch did you have at breakfast.???

[@NutmegNotebook]

I don’t even remember what I was eating for breakfast in 2014 when I first adopted this lifestyle but I would guess it was oatmeal. Then when I joined Chef AJ’s program it was vegetables. Pick the starch you enjoy the most that fills you up.

[@lindaorozco4595]

Meg, you are sweet and I truly want to watch your videos. I have tried thru the last few years. I am not trying to be mean , but your husband distracts you. You are speaking and he says something of does something. I thought I would try watching again and sure enough your hubby interrupted. Take care 😊😊

[@NutmegNotebook]

Hmmm = my name is Tami and not Meg. Tom and I are a team and work together. Sorry you don't enjoy the interaction between us!

[@thekathleenpatton]

@@NutmegNotebook Hey Tami, you don't seem distracted at all, when Tom joins the discussion. I am actually amazed at how easily you can continue where you left off. The interaction between you two is great to watch, and also fun to watch. Fun, such as when you couldn't find the mason jar with rice, you said, "Where is my rice? Tom, did you take my rice?" And I just cracked up laughing. It's great to watch how you two support each other.

[@NutmegNotebook]

@@thekathleenpatton Thsnk you so much. ❤️