Diet Strategy? Controlled Indulgence
My Diet Strategy? Controlled Indulgence (NYT):
[D]espite my well-known interest in healthful eating, I don’t believe in deprivation. I learned long ago, when I struggled unsuccessfully for more than a year to lose 35 pounds, that deprivation feeds desire and can lead to overindulgence at the first opportunity.
And so I adopted a philosophy that I call controlled indulgence. In the two years it took me to return to a reasonable weight for my 5-foot frame, I allowed myself one small treat each day - perhaps two cookies, a thin slice of cake or pie or a few tablespoons of ice cream. The strategy worked, and I continued to use it in the decades of weight maintenance that followed.
For as long as my twin sons lived at home, rather than buy commercial cakes and cookies, I baked quick breads and muffins that were relatively low in sugar and fat and loaded with healthful ingredients like whole wheat flour, bran, wheat germ, fruits and vegetables. They served as the family’s desserts and between-meal snacks. I took some to work with me every day to enjoy when the coffee cart appeared in midafternoon.
But back to the ice cream in the freezer. My approach starts with smart selection. I read the nutrition label; the only ice cream I buy provides a maximum of 150 calories a serving, and usually less, 100 to 130. Most are the slow-churned reduced-fat flavors, and some are frozen yogurt. But none are fat free or sugar free, which to me tastes ersatz.
Equally important, of course, is how much to eat at any one time. One serving. Do you know what a serving of ice cream is? It is half a cup. I bought some half-cup containers and measure out my daily indulgence. And I made a rule for myself. If I start eating more than that half cup, all the ice cream has to go. Because I would rather have it around when I want it, I stick to the half cup. [Continued.]
[D]espite my well-known interest in healthful eating, I don’t believe in deprivation. I learned long ago, when I struggled unsuccessfully for more than a year to lose 35 pounds, that deprivation feeds desire and can lead to overindulgence at the first opportunity.
And so I adopted a philosophy that I call controlled indulgence. In the two years it took me to return to a reasonable weight for my 5-foot frame, I allowed myself one small treat each day - perhaps two cookies, a thin slice of cake or pie or a few tablespoons of ice cream. The strategy worked, and I continued to use it in the decades of weight maintenance that followed.
For as long as my twin sons lived at home, rather than buy commercial cakes and cookies, I baked quick breads and muffins that were relatively low in sugar and fat and loaded with healthful ingredients like whole wheat flour, bran, wheat germ, fruits and vegetables. They served as the family’s desserts and between-meal snacks. I took some to work with me every day to enjoy when the coffee cart appeared in midafternoon.
But back to the ice cream in the freezer. My approach starts with smart selection. I read the nutrition label; the only ice cream I buy provides a maximum of 150 calories a serving, and usually less, 100 to 130. Most are the slow-churned reduced-fat flavors, and some are frozen yogurt. But none are fat free or sugar free, which to me tastes ersatz.
Equally important, of course, is how much to eat at any one time. One serving. Do you know what a serving of ice cream is? It is half a cup. I bought some half-cup containers and measure out my daily indulgence. And I made a rule for myself. If I start eating more than that half cup, all the ice cream has to go. Because I would rather have it around when I want it, I stick to the half cup. [Continued.]