The Inescapable Hole–Part II

If it was not enough to be captivated by the first batch of high protein donuts, I do not blame you. Once you have fallen into the hole of {better for you} donut excellence, you may seldom have the desire to be lifted out by their sugar-laden alternatives. Prepare to fall even harder and faster this time, however, because chocolate and peanut butter have arrived to join in. Enter chapter two of the grand donut-fest…

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How to Eat Like a King

Before we get to the recipes, I would like to share some useful tips and essential items used for my cooking methods. The old saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” I prefer, however, to eat every meal like a king (or queen in my case). I must mention that I am not a nutritionist; I like to eat a lot, I like to benefit from what I put into my body, and this is what works for me.

The goal of high-volume eating is to be able to get the most volume, or amount of food for the least amount of calories, allowing one to feel satisfied without overeating. While this approach is often used for weight loss to prevent dieters from feeling deprived, I personally use it to eat large portions while maintaining my weight.

In order to get the highest volume of food per calorie, the trick is to choose foods that are low in calorie density. Fiber and water content are two factors that greatly affect calorie density. For example, think of how much more space ten fresh grapes occupy compared to ten raisins. It has also been speculated that dietary fiber is not completely digested, therefore contributing few calories to the diet while adding plenty of volume.

To achieve my collection of low calorie-dense recipes, I focus on ingredients that are high in fiber and protein, while being low in fat and sugar. Additionally, I seek out foods that will provide health benefits whenever possible. In the absence of fat and sugar, however, attaining optimal taste and texture requires some creativity. Continue reading