Also a former fatty here, I lost my weight by starting running at 16. Running + portion control = weighing 155 lbs for 13 years. I like everything you said PV, but I just have to say, eating a whole pack of fat free hot dogs conjures a terrible feeling in my stomach. Also for anyone who is going to start eating steel cut oats, be prepared, they are generally an unsoaked grain so the fiber is going to kick you in the intestines the first couple times you eat them.
I should have put that disclaimer: I do not advocate eating an entire pack of fat free hotdogs or eating a jar of pickles just because you can eat and eat and not take in many calories. Eating a jar of pickles is making my kidneys moan just thinking about it! The idea is replacing things you would normally eat a lot of with something else you can eat a lot of, but have it work for you. Good examples are skim vs. 2%, Edy's slow-churned icecream vs. their or anyone else's normal kind (you honestly cannot tell the difference) tuna salad instead of deli meat (you would be amazed how little Miracle Whip you need to get the same taste as normal super creamy tuna salad) or even two grilled turkey burgers on a bun (make them yourself so you know just how much fat is in it: it should not be more than what is natural) vs. a single beef chuck patty. These volume tricks are enormously helpful, and if you're smart about it, can be done reasonably healthily.
The other point that I also want to stress is the value of two things: reading, and cooking. They are both complementary and INVALUABLE when trying to lead a healthy lifestyle. You quickly learn the nutritional value of certain foods, and once you know what is savvy eating and what isn't, knowing how to cook can take anything and make it tasty. Go through your cupboard and get rid of anything that isn't wholesome. That includes potato chips, those stupid rice cakes which are the worst diet food ever created, sugary stuff, etc. Fill it instead with replacement items which are far more healthful. As an example, if you have some Ruffles, can them. Put in there instead some Riceworks chips. Two main differences: the latter is made from brown rice and sesame and are 100% complex carbohydrates. The oil used is also far more healthful, so there is extremely little saturated fat. Since they're made from brown rice, the texture is absolutely amazing: the chips about 3x the thickness of a potato chip, but they still eat like a chip. That means you can have the same serving size, say 10 chips, and have 3x as much going in. What's going in is going to keep you fuller, be healthier and in my opinion, taste better.
Switching from Perdue chicken to Amish Organic chicken isn't a savvy choice. Switching to cooking only with olive oil as needed, tomato based sauces vs. cream based sauces, substituting ground turkey for ground beef when making chili or tacos(I dare you to tell them apart), going for ground chicken instead of ground beef for meatballs (I have a recipe for this that is astounding, can't take credit for it though. I'll link it later.), etc. It pays to learn simple cooking skills because you can take simple, ordinary ingredients, whole ingredients mind you, and make great healthy meals.
As an example, this is a recipe that I very much enjoy and is very easy to make. I first had it at an Italian restaurant, but knew I could make it taste likely even better and healthier. It's based on an Italian dish/side called peperonata or fried peppers. Here is a basic recipe, and then I'll give you mine.
Ingredients
1/4 cup olive oil
2 red bell peppers, seeded, sliced into 2 1/2 to 3-inch long strips
2 yellow bell peppers, seeded, sliced into 2 1/2 to 3-inch long strips
2 orange or green bell peppers, seeded, sliced into 2 1/2 to 3-inch long strips
1 large onion, sliced into half-moons
4 garlic cloves, sliced thin
1 tablespoon dried oregano
1 tablespoon sugar
4-5 Roma or other plum tomatoes, seeded and diced
Salt and pepper to taste
1/2 cup fresh basil, leaves torn roughly
Lemon juice
Method:
Take bell peppers of a variety of colors, seed them, and rib them.
Thinly slice one or two onions, depending upon the number of peppers, and blanch, peel, seed, and crumble a couple of tomatoes.
Mince and sauté a little bit of the onion in olive oil, and when it begins to brown add the remaining onion and the peppers. Cook covered for a few minutes over a medium flame, just long enough for the peppers and onion to wilt without browning. At this point remove the cover and cook, stirring gently, until the liquid evaporates.
Next, add the crumbled tomatoes and check seasoning; when the tomatoes have wilted but aren't completely cooked the peperonata is ready: You'll end up with a dish that's somewhat cooked and somewhat raw, and which can be eaten hot, as a side dish, or spread cold over slices of toasted bread as a snack.
http://simplyrecipes.com/recipes/peperonata/
http://italianfood.about.com/od/bellpeppers/r/blr0825.htm
The basic elements you need are:
Bell peppers
Onions (I prefer red for a bit more zing)
Olive oil
Tomatoes
Basil
Oregano
Here's how I modify it. I add the following:
Garlic (in the jar works fine)
Shallots (optional, gives a bit more aromatic flavor)
3-4 boneless skinless chicken breasts
1/2-1lb peeled and de-veined shrimp
I modify the above:
1. You do not need 1/4 cup of olive oil. That is preposterous. A drizzle in the pan is all that's necessary.
2. The tomatoes are not the focus of the dish, it's the tomato base with the peppers and onions providing the flavor. So, instead of wasting time with tomatoes, get some Classico organic or Barilla organic marinara sauce. The organic part here is key. You do not want a sauce with corn syrup or sugar in it, and your generic Prego or Ragu is loaded with sugar. It should be tomatoes, salt, basil, garlic maybe, and that's it. Sugar is not an ingredient.
3. Flavor = satiety. Get some good poultry seasoning, salt and pepper, and a touch of olive oil. Tenderize the chicken breasts with a mallet, or poke lots of holes in them with a fork. Season the chicken breasts well with the poultry seasoning (basically a mix of sage, thyme and rosemary if you want to use them separately), hit them with some salt and pepper, put them in a ziploc bag, and drizzle in the olive oil. Toss them around a bit so that the seasoning is nicely distributed, and leave them in the fridge for a couple of hours to marinate.
Now, take some garlic, the shallots and the onion and put in a pan and saute. You only need a drizzle of olive oil for this, we're not frying anything. Get a big pot and throw in the sliced or chopped peppers. Throw in the onion mix. Dash of salt, dash of pepper. Now, pour in enough of the marinara sauce that it just coats them, and no more. Sprinkle over the top some dried oregano and basil. Turn this on low heat. The goal is for the peppers to be firm, not mush, after cooking down for about 40 minutes. That's why you need the heat low. When you've got about 10 minutes to go on your peppers, take your chicken outside and throw it on the grill. Since it's been marinating for a few hours, it will be extra tender but not laden with salt and fat. Bring it inside, put on a plate and cover.
Your peppers should be just about done now that your chicken has finished, so it's time to throw in the shrimp. They'll cook quickly and only need the heat already in the pot. At this point, uncover the chicken and slice it thinly. Once the shrimp are cooked after like 5 minutes (completely opaque, but not yet white because that's overcooked), put in the chicken. Stir everything up and remove from the heat. You're done. You can serve this over a bit of pasta, or you can eat it straight up. Salt and pepper to taste.
You've now got a dish that will last you at least 5 meals, or will serve your family, is packed with good lean protein, is extremely healthy, you know the ingredients so you know the caloric load, and best of all, it tastes fantastic. I know that sounds complicated, but I simply described every single step in making it. Truthfully, it takes next to no effort. The hardest part is cutting up your onion and peppers.
