What is #ThatFormula?

LADIES! All your #thatformula questions have finally been answered!! 🎉🎉

What is #ThatFormula?

#thatformula is an easy, super-filling way to build your meals (typically for lunch and dinner)—if you need more food, please add to it!

The “formula” is listed in the image:

2+ cups of veggies (~ 60 calories) 🥒🍆🍅🥦🥕
1 normal serving of protein (~ 150 calories) 🥚🍤🥓🧀🥛
100-200 calories of fats 🧀🥓🥥

Some foods are both protein and fat—namely nuts, seeds, and dairy—and there’s no “rule” as to whether one of these foods counts towards either group—just do what works for you for that meal!

Check out everything that counts towards each food group here!

Another note: I get questions about beans and legumes having a good amount of protein. Should they count as starch or protein sources? Do what works for you! I count them as starch, but if you need more protein variety, feel free to use them as protein.

Check out these 2 blog posts on how to make #thatformula into a lunch or dinner!

Lunch
Dinner

Read more about why I eat a moderate carb diet here.

Curious about where to learn more about why #ThatFormula works in the research literature?

Check out the following list of references:

Astrup, A., Grunwald, G. K., Melanson, E. L., Saris, W. H., & Hill, J. O. (2000). The role of low-fat diets in body weight control: a meta-analysis of ad libitum dietary intervention studies. International Journal of Obesity, 24(12), 1545-1552. https://doi.org/10.1038/sj.ijo.0801453
Bertoia, M. L., Mukamal, K. J., Cahill, L. E., Hou, T., Ludwig, D. S., Mozaffarian, D., Willett, W. C., Hu, F. B., & Rimm, E. B. (2015). Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: Analysis from three prospective cohort studies. PLOS Medicine, 12(9), e1001878. https://doi.org/10.1371/journal.pmed.1001878
Ello-Martin, J. A., Roe, L. S., Ledikwe, J. H., Beach, A. M., & Rolls, B. J. (2007). Dietary energy density in the treatment of obesity: A year-long trial comparing 2 weight-loss diets. American Journal of Clinical Nutrition, 85(6), 1465-1477. https://doi.org/10.1093/ajcn/85.6.1465
Howarth, N. C., Saltzman, E., & Roberts, S. B. (2001). Dietary fiber and weight regulation. Nutrition Reviews, 59(5), 129-139. https://doi.org/10.1111/j.1753-4887.2001.tb06901.x
Leidy, H. J., & Clifton, P. M. (2016). Protein and satiety. Nutrition Bulletin, 41(3), 298-306. https://doi.org/10.1111/nbu.12211
Li, Y., Xiong, B., Zhu, M., Ren, Y., Lan, Y., Hu, T., Wang, Y., Yang, H., Liao, Z., Xiao, K., & She, Q. (2023). Associations of starchy and non-starchy vegetables with risk of metabolic syndrome: Evidence from the NHANES 1999–2018. Nutrition & Metabolism, 20(36). https://doi.org/10.1186/s12986-023-00760-1
Mela, D. J., & Sacchetti, D. A. (1991). Sensory preferences for fats: Relationships with diet and body composition. The American Journal of Clinical Nutrition, 53(4), 908-915. https://doi.org/10.1093/ajcn/53.4.908
Mytton, O. T., Nnoaham, K., Eyles, H., Scarborough, P., & Ni Mhurchu, C. (2014). Systematic review and meta-analysis of the effect of increased vegetable and fruit consumption on body weight and energy intake. BMC Public Health, 14(1), 886. https://doi.org/10.1186/1471-2458-14-886
Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S-1561S. https://doi.org/10.1093/ajcn/87.5.1558S
Rolls, B. J. (2009). The Volumetrics Eating Plan: Techniques and recipes for feeling full on fewer calories. HarperCollins Publishers.
Rolls, B. J., Drewnowski, A., & Ledikwe, J. H. (2005). Changing the energy density of the diet as a strategy for weight management. Journal of the American Dietetic Association, 105(5), 98-103. https://doi.org/10.1016/j.jada.2005.02.033
Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Reviews, 62(1), 1-17. https://doi.org/10.1111/j.1753-4887.2004.tb00001.x
Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418. https://doi.org/10.1016/j.nut.2004.08.018
Wan, Y., Tobias, D. K., Dennis, K. K., Guasch-Ferré, M., Sun, Q., Rimm, E. B., Hu, F. B., Ludwig, D. S., Devinsky, O., & Willett, W. C. (2023). Association between changes in carbohydrate intake and long term weight changes: Prospective cohort study. BMJ, 382, e073939. https://doi.org/10.1136/bmj-2022-073939
Zhang, T., Peng, Z., Li, H., Liang, S., Liu, M., Ye, S., … Yang, W. (2023). A prospective cohort study of starchy and non-starchy vegetable intake and mortality risk. British Journal of Nutrition, 130(4), 719–727. https://doi.org/10.1017/S0007114522003518