I wanted to say something about eating for pleasure. Some people say we should just think of food as fuel and stop eating for pleasure. I disagree. I think eating for pleasure is a must.
I think I eat almost totally for pleasure in the sense that I really enjoy everything I eat. I love my high fiber tortillas and bagels. I love my cooked whole rye and other grains and cereals. I love my pasta and pizza, my Trader Joe's biscuits, chewy dinner rolls in restaurants. I love my cooked dead animals. I love avocado, walnuts, ground flaxseed, melted cheese, olives, olive oil, and dressings. Spaghetti sauce, Indian sauces, Chinese sauces. I love my lettuce greens, other greens, broccoli, carrots, etc. I love my fruits. And more. I eat these things every day. And I love sweets when I have them on weekends or special days.
IF I'm actually hungry when I eat them.
Actually, in my opinion, sugary foods are the only ones that don't taste wonderfully better when I am hungry. I almost never want sugar when I am really hungry. Besides sugar, all other foods taste fantastic when I'm hungry, especially those first few bites. That's why it is so worth it not to nibble while waiting for a meal or not to eat while standing. Sit down to a plate of gorgeous food and eat for pleasure, every time, if you can.
What is actually not pleasurable, even though I sometimes do it, is eat any of these things until I am too full or in such a way that I don't get hungry in a reasonable amount of time for the next meal. If I eat a whole plate of pasta or lasagne, I will feel uncomfortably full for a long time and I will not be hungry for a meal for 7-10 hours or even longer. I mean really hungry. I may actually start getting urges for food after 2 hours, but I won't be really hungry. Same thing if I eat a whole bag of potato chips. I may still want to eat, but I won't feel good if I do. won't have real pleasure.
So after several years of experimentation, (tradtional dieting kind of got in the way and slowed the process of discovery) I have found that I need to eat only about a palm size of protein and a fist or two of starch at a meal in order to feel I've had the backbone of a meal. I like a thumb or two of fat-maybe a little more-- and several fists of freggies added to feel good. Maybe a fist-sized volume of yogurt. With those ratios for lunch and dinner, I get enough pleasure and volume to eat at a time and I get hungry for the next meal in about 4-6 hours. It works out. Breakfast takes less volume to be enough. I have coffee or mocha or vanilla milk in between, if I'm hungry.
If I eat food when I am not hungry, it is simply not as pleasurable. But it takes a lot of practice before that is not just something you say, before it is such a reality that it starts becoming absolutely worth it to wait for a really pleasurable meal.
So never think I recommend eating only for nutrition or fuel. Eat for pleasure! Just be honest about what makes for real pleasure. When we're honest, when it comes to pleasure, enough is better than more than enough of anything.