A woman who lost 75 pounds and transformed her body in a year has demonstrated how she puts together her meals without counting calories.
Katie Moore, 37, has more than 238,000 followers on TikTok, where she ‘helps busy mamas ditch calorie counting and finally lose the weight sensibly.’
The digital content creator, who is the founder of ‘Katie Moore Wellness,’ weighed 215 pounds before she adopted the plate method approach to eating.
She recently went viral after showing what a typical lunch looks like for her following her weight loss.
Katie Moore, 37, has more than 238,000 followers on TikTok, where she ‘helps busy mamas ditch calorie counting and finally lose the weight sensibly’
Moore used to weight 215 pounds (left) before she started using the plating method approach to eating, which has helped her lose 75 pounds (right)
‘When I started this journey at 215 pounds, I truly felt like I had tried it all,’ she explained. ‘I was not one of those people that just struggled with my weight after babies. I have struggled with my weight my entire life.’
Moore recalled how she counted calories and macros and even cut out entire food groups as she bounce from diet to diet.
‘I would actually lose some weight. I would be feeling great, but there is only so long you can white knuckle your way to hell,’ she said.
The mom noted that the diets she had tried weren’t sustainable, and she would end up gaining back all of the weight she lost plus some.
Moore started following the plating method in her mid-30s and lost 75 pounds, which she has successfully kept off for the past four years.
‘I always tell the women that I work with, “If you can’t give it three years, don’t give it three minutes.” Everything that I had tried before, there was no way I could have done that long-term,’ she said. ‘So the plating method just makes sense.’
She started with an empty plate, explaining that you want 50 percent of your lunch plate to be a non-starchy vegetables, which are packed with nutrients and fiber.
In a recent video, she demonstrated how she fills her plate, starting with 50 percent starchy carbs (left) and then adding 25 percent fiber-filled carbs (right)
Moore topped off her lunch plate with 25 percent of protein
On this occasion, she opted for mixed greens, tomatoes, and some sauerkraut.
‘I am a volume eater. I want to eat lots and lots of food. I want to feel fully satisfied,’ she said as she plated the veggies.
Moore then filled 25 percent of her plate with fiber-filled carbohydrates for a ‘boost of energy.’
‘When you think of carbohydrates, I know a lot of times we think of things like pastries and pasta and things like that, but we really want to get in some fiber,’ she said.
‘Again, that’s gonna keep us fuller longer. So we are looking for things like whole grains, fruits, starchy veggies, beans, and legumes.’
She chose to have a cup of oats with frozen blueberries, which she microwaved.
‘The next thing we want to prioritize is protein, so I actually did four egg whites and two eggs, which I know sounds crazy,’ she said. ‘But, again, the protein is what’s going to satiate you. So it’s really important.’
She filled the last 25 percent of her plate with her protein-packed eggs.
Moore recalled how she used to struggle with binge eating before she started using the plate method because she wasn’t feeling satiated.
Moore explained in the video that she struggled with her weight her entire life
When I started this journey at 215 pounds, I truly felt like I had tried it all,’ she said, but nothing worked until she tried the plate method
Moore’s video has been viewed more than 212,000 times since it was posted earlier this month, and many commenters appreciated the tips
‘I would be “good” all day long — really I was just restricting — and then at night I was really struggling with binging,’ she recalled.
‘So what I found is that as I prioritized protein throughout the day, I actually felt full and satisfied. I did not feel deprived, and so at night those binges went away.’
Moore’s video has been viewed more than 212,000 times since it was posted earlier this month, and many commenters appreciated the tips.
‘I totally relate, thanks so much for explaining it so well! This looks like a great plate and something that would keep you full!’ one person wrote.
‘Yeah all of this sounds like me,’ someone else added. ‘This resonated big time, I’m going to take these suggestions for reals!’
‘Love this cause I eat A LOT,’ another shared. ‘It’s hard for me to feel full.’
However, there were some people who admitted that Moore’s plate didn’t look appetizing to them.
‘I applaud you! My problem would be none of those foods go together, it’s just a hodge podge of bland foods. I wouldn’t be able to sustain it,’ one viewer explained.
‘You can create your own,’ someone else pointed out. ‘Just follow the principles of what she explains in the video!’
Source: | This article originally belongs to Dailymail.co.uk