As part of my weight loss strategy while eating WFPB (whole food plant based) I’ve started “sequencing”, a strategy suggested by Chef AJ.
This just means starting meals with vegetables before proceeding on to the higher calorie density starches.
For breakfast, in particular, I’m doing what she refers to as VFB – veggies for breakfast.
I started with my very delicious salad, consisting of mixed greens, including spinach, and other vegetables, flax seed, and cherry tomatoes. I typically have this salad two or three times a day, depending on whether I’m working from home or not. The dressing is my own homemade dressing made from soy milk, some brown mustard, nutritional yeast, and balsamic vinegar.
My next course was a 300 g bag of frozen mixed vegetables, simmered in water, to which I added various spices like smoked paprika, turmeric, ginger, and black pepper. I mixed in some nutritional yeast so when the water boils down it becomes a thick, cheesy flavored sauce.
Finally, I had a potato, microwaved. I mashed it up and added some spices to that as well, and also some nutritional yeast, and added a little soy milk for moisture.
All in all, an extremely filling, tasty breakfast and only 329 cal for everything!
Following this sequencing procedure the past week or so, I’ve noticed that the number of calories I am taking in every day has naturally dropped from around 1800 to around 1300 or 1400, and as a consequence my weight loss has continued, with basically no extra effort. And most importantly with no hunger.
For snacks I’m eating fruits, but I’m tending towards the fruits with lower calorie density like berries, watermelon, apples, and things like that. I am tending to avoid bananas because they are higher in calorie density and too easy to binge on.
And no, I am not doing intermittent fasting at all. I think this is perfectly sufficient.