Everyday Systems

I'm a little uncomfortable with the No S System for a couple of reasons. First, our body's hunger systems develop habits of getting hungry at a certain time, and not being hungry at other times. That is great if we are consistent eating the same number of meals at about the same time because it helps us stick to the habit. But it seems to me that if there's 2 days out of 7 where we DON'T stick to that pattern, our bodies won't fully learn that habit because we are always throwing in other signals. Second, there are a number of studies showing that irregular meal patterns negatively effect glucose control and other metabolic factors.

So, would it be a bad idea to modify the system to be three meals no snacks no seconds every day, rather than only on N days?

I wrote a few different responses, and I ended up realizing that this is an individualized question you have. Depending on YOUR habit personality/temperament/approach to change, this mod may be helpful or hurtful. But what I LOVE about NoS is that we can experiment to our hearts' content! So you could try it and see how it goes!

Whatever "experiment" you are trying, though, I think it's essential to habit development to have a release valve. You need some sort of S's to look forward to. Whether it's a small one once a day (a popular mod), or a couple S events each week, or 2 free days altogether - you need to find what you can stick to for years without resentment or exhaustion of willpower.

In closing, at this point in my NoS journey I do see each day the same - but fascinatingly, I seem to have a cyclical nature where every few months I go crazy for a few days. It's like a release valve that just happens despite my desire to avoid it.

P.S. I'm with you on the metabolic dangers of wild eating - (relative) blood sugar peaks, followed by inevitable (relative) lows, are not good for our bodies! Notably they are tough on: blood vessels, kidneys, eyes, and adrenal hormone balance.
P.P.S. I also agree that habit development would seem best-suited to long-term consistency, without the 2 freebie days. But I also strongly know that we all need release valves, so you have to find something that gives you consistency AND a release valve.
P.P.P.S. We have to find a routine to our eating that we believe in. If we feel resentment or doubt, our resolve is weakened. Nothing is perfect, but that's where the importance of experimenting works until we find something that fits our beliefs and our willpower.

Thank you for the perspective. It's a good point that I'm probably going to want to deviate from the ideal sometimes, so I should plan for it. I was planning on using sweets on S days as the release valve, but maybe I'd be better to go with the mod that allows one lapse (either a snack, sweet, or seconds) on each S day.

I sort of do this. My habit is that I eat 3 meals a day all week. On weekends, I still eat three meals, but they might include a sweet. I might also have a snack on the weekend (not normally seconds). Usually I have 1 or 2 S-events each weekend day. That has helped me bring my blood sugar down from pre-diabetic to normal healthy.

Thank you for your perspective. It's good to hear something like this is working for someone else. I think I need that consistency and having no guiderails on S days is a bad idea for me.

This is how I do it. I like the foundation of 3 meals & asking myself “do I need this snack, sweet, or seconds?” For some though I think without a solid “do not cross line” it makes it harder. I’m pretty good at knowing what is worth “taking the S” for & what isn’t though!! Not that I never regret a choice but it’s not the same as rebelling & getting it while I can that always happened to me with too strict of rules or cheat days!! I’ve tried both ways & for me this is more sustainable with less binge behavior

Thanks! I like that approach. I think sometimes it's hard to trust myself to be moderate, but I need to learn that I can make good decisions and only use the S day sometimes when I really need/want it.

I have been doing this mod successfully for quite a while now. I find that sticking to one pattern of eating is easier. On weekends I give myself the freedom if I want to or if something comes up to have a snack. I usually have 2-3 sweets on the weekend, usually only one per day, dessert after dinner.

I don't normally have unscheduled snacking and eating on the weekend because then I am not hungry for my meals and I love being hungry for my meals.

However, I don't feel any deprivation. I don't have this mod to control myself, I have it because I recognize that I feel better by following the 3 meal a day structure most of the time. If you feel deprived on S days then I don't think that mod will work at this particular time. It took me a long time before I reached not feeling deprived and it was because I tuned into how my body felt after eating various things and at various times.

Great explanation, Pinkie! Bravo!

I love your description too pink!! It’s a great explanation of using No S to create “want power” (I want to feel hungry later so I won’t eat now) vs. “will power” (I won’t eat now so I don’t gain weight). I’ve found that want power seems to work a lot better

Thanks auto and Jen! I am glad that my words were helpful!

Want power is a great way to describe it! I totally agree with that concept.

Remember the word that got left off the subtitle because it just didn't flow: sometimes. No S was never meant to be a free-for-all of eating all weekend. Reinhard even says in the book that eventually, S days will look almost the same as N days, but with one or two S's that really do the trick. It sounds like that's what you're doing with more focus. If it comes from experience, not panic, it is a reasonable mod. There may or may not be a learning curve.

I think that if you are eating foods that you like/love on N days, and if you're comfortable with the three-meals pattern in general, it's good to have the three-meal pattern on S days too with a few extras. For me it's sweets. I have to be careful because I'm diabetic so I can't go completely wild. I love ice cream and milk chocolate, so a reasonable serving on each S day is good.

I quickly found that sticking to 3 meals a day 7 days a week suited me better. Occasionally I have a snack if I am really hungry, usually after doing more exercise than usual. Sometimes I feel the urge to buy more energy dense food than usual, which I allow myself to do, but I keep within the bounds of 3 meals per day most of the time nowadays. I don't usually eat sweets, as I have lost my taste for going through withdrawal the next day. Fresh fruit tastes sweet enough to me.

I tried No S many times, but always fell off the wagon within a month. This past Jan, I started again but this time I tried having absolutely no (zero) S days. It's now Dec and I've lost 32 pounds.

I love the rhythm and consistency of 3 meals a day. I have always had a problem with sweets. Now I eat delicious, filling food. I don't force myself to eat veggies or protein or what have you - it seems like I'll have a high carb or low veg day, and then a few days later I'll have the opposite. I used to think about my weight and fret about food many times a day. That has disappeared.

I think my particular personality/history/physiology responds well to rigid habits when it comes to mealtimes and sweets. Though it's not for everyone, it has changed my weight and my life for the better.

Nancy
Female, 53
1/2/20 - 182 lb
12/13/20 - 150 lb

Congrats! This is very inspiring!

Congratulations, well done.

Jx

How has the half of a year gone, Robin? Did the mod work? I will also check to see if you have a check-in thread.