Not a Trim Healthy Mama Expert


I thought I’d just write a quick note reminding everyone that I’m not an expert on the THM diet. I’m completely new to it as of a few months ago. I have read the book through a couple of times now and I’m still learning as I go.

I started writing this blog when a couple of people told me that they couldn’t understand the diet based on the book. I agreed that there were a lot of confusing elements in it. Since I’m adept at writing, editing, and rewriting as part of my profession, I thought I’d make it easier for my friends to follow the THM eating plan by attempting to clarify some things.

Again, let me restate: I am not the expert. Others on my blog have pointed out my misunderstandings and I appreciate their input. I’m the first to admit I’ve made a lot of mistakes. I thought only a few friends would read this blog, so I was surprised when I started receiving emails alerting me that I had followers to my blog. It makes me a little nervous, because I’m afraid my readers will expect me to know everything about this diet and how it works. I don’t.

In spite of my lack of knowledge and understanding, I continue to be amazed at how, even when I make mistakes, and even when I’m not adhering to the THM diet perfectly all the time,  I’m still losing weight. That’s the beauty of it. I want to share the Trim Healthy Mama way of eating with more people, because it’s brilliant and it works!

In conclusion, even though I may not get everything right all the time, the Trim Healthy Mama eating plan is working for me. The food-combining is revolutionary and effective. I’m just a huge THM fan trying to figure it out as I continue heading steadily toward my weight loss goal. I’m enjoying the process and I hope I can help you do the same.


My 2014 “Trim Healthy Mama” New Year’s Resolution


I really enjoy the Trim Healthy Mama diet and have steadily and slowly lost weight. But I must emphasize the slow part. I have discovered one negative to the Trim Healthy Mama diet—and it’s entirely my fault: I have become lax in my workout. I was sick for a week; then I became busier and that led to more excuses and sheer laziness. My thinking was, “Why exercise when it’s so easy to lose weight just by eating according to the THM diet?”

So, for my New Year’s resolution for 2014, I will stick to my very effective THM way of eating, but I resolve to get back to my regular exercise routine. Not only will I speed up my weight loss efforts, but I will be stronger and healthier, as well.

Speaking of being stronger and healthier, I was thinking that the THM diet is perfect for those who have physical injuries, are sick, or are so overweight that exercise might be next to impossible. You can start the diet, lose significant weight, get healed up from injuries and illness; then, when you’re ready, incorporate exercise according to your doctor’s recommendations.

I can do this! And so can you!

Happy New Year!

THM “Fuel Pull” Tuna Wraps Recipe


If you’re used to reading my blog, you’ll know I am a long-time fan of probiotic-rich foods. For Trim Healthy Mama “Fuel Pull” days I like to make tuna sandwiches wrapped in lettuce. Here’s my simple recipe:

THM Fuel Pull Tuna Wraps


1 can of tuna (or salmon)

1 tsp.  light mayonnaise (optional)

2 T nonfat Greek yogurt

1 tsp kefir, plain

2 T “real” probiotic-rich sauerkraut (homemade or from a whole foods, health food store/section)

1 T “real” probiotic-rich dill pickle relish (from a whole foods or health food store/section)

Seasoning to taste (sea salt, pepper, Italian, etc.)

1 large lettuce leaf


Mix all and spread in a lettuce leaf. Add strips of red bell pepper, a little nonfat mozzarella cheese, sunflower seeds or some additional sauerkraut, if you’d like. Wrap in the lettuce leaf and eat.

Note: I also like making creamy, ranch-style “E” salad dressings with all of the above except the tuna and lettuce leaf.

Comparison of THM “S” Foods to other Diets

Nourishing Traditions book photo

In comparing the “Trim, Healthy Mama” (THM) diet to other diets out there,  I find that the “Satisfying S” foods are similar in many ways to the healthy fats and proteins of the following diets: GAPS, Paleo, Nourishing Traditions, The Maker’s Diet, and The Schwarzbein Principle.

The biggest difference is that THM would not allow certain starchy carbohydrates to be eaten with the fats–at least, as long as you’re trying to lose weight. For the same reason, THM authors advise never eating fruits or fruit-like vegetables with your “S” meals if weight loss is your goal. That means tomatoes are not allowed. Also, they advise not eating nuts or avocados in “Deep S” weight loss meals, so almond flour, peanut flour, and substituting avocados for butter or oil are out. After you lose the weight and want to maintain, you’re free to add in “S Helpers” like tomatoes, almond flour, peanut flour and even grains with your “S” meals.

One thing I have noticed is that it’s easy to find low-carb “E” and “Fuel Pull” recipes on the internet, but “S” and “Deep S” recipes are more of a challenge–mainly because fats–even healthy ones–are still seen by many as unhealthy.

Here are a few examples of “S” recipes and substitutes:

  1. Pesto pasta with meatballs smothered in cheeses, but the pasta has to be made of zucchini or spaghetti squash or maybe  glucomannan “miracle” noodles or kelp noodles (I cheat and use pine nuts as S Helpers in my pesto.)
  2. Deep-fried donuts dipped in powdered Truvia or xylitol and maybe a sprinkling of cinnamon or cocoa powder, but the donuts would have to be made of something low-carbohydrate and non-nut, like coconut flour, flax meal and psyllium husks.
  3. Ice cream made with cream cheese, THM skinny chocolate chunks, THM-approved sweetener, and maybe some butter or coconut butter. Mix, freeze and eat as ice cream. (I haven’t tried this yet, so if it’s bad, I’ll remove it from the list; if they’re good, I’ll leave it.)

*Note: I know that raw nuts and seeds are promoted as being super healthy–and they usually are–but the high phytate levels therein can cause kidney problems, so sometimes roasted is better–or just eliminating nuts and seeds and substituting other ingredients. You can pre-soak seeds and nuts in water and a little yogurt, but it’s such a bother, I don’t do it anymore.

My THM Diet Progress


The THM diet is truly amazing. Out of curiosity I looked back over my past years’ records posted to Just as I thought—on the days I ate THM-style meals, I lost weight and almost every one of those meals happened to be a “Deep E” meal. I tried some high healthy fat meals, but they were all mixed with carbs, so it’s no wonder I never lost weight. At least I finally know the reason behind all that gaining, losing and stalling!

Now that I have discovered the key to THM’s meal cycling plan, I am enjoying “S” meals filled with satisfying, healthy fats. Bring on the yummy, fatty, healthy oils and let me live off the “fat of the land!” I’m feeling more full and less hungry. My cravings are much lower with “S” meals. (The glucomannan recipes are a big help.)

I have never enjoyed any diet more than this one, because it is so successful! Another discovery: I’m losing more weight more rapidly when I eat about 2 “Deep S” meals and 1 “Deep E” (refuel) meal per day…and I stall or gain weight every single time I “cheat” with the slightest bit of starchy carbohydrate eaten with a fat. Lessons learned. Everyone is different, of course, so you might not want or need the same combinations of foods, but experiment and see what works for you! You have a good chance of really figuring out what works and what doesn’t with the Trim Healthy Mama eating plan.

THM “Crossover” Foods


 “Crossover” meals are like “S Helper” meals in that they are weight maintenance meals; not weight loss meals. They don’t allow for weight loss, but they are designed to keep you from gaining back weight you’ve already lost.

Crossover meals are important. Serene and Pearl claim that their “S” and “E” meal plans work so well that even when you reach your desired weight you may keep losing weight unless you incorporate some Crossover meals. (Boy, how I would love to have that problem! Maybe someday soon I’ll be writing about that?) Crossovers are protein-based, but incorporate a balance of E and S foods.

“Crossover” meals give you more food variety, yet are designed to ensure that your blood sugar never spikes too high and that your body will not burn your own body fat. Serene and Pearl write in their book, “Your body will first burn the glucose from the starch in the meal, then it will burn the fat contained in the meal.” There is no weight loss involved in a Crossover meal.

One thing you need to remember is that every one of the THM meals is protein-based. In fact, the authors warn, “Continue to adhere to the good advice to not eat more than two pieces of bread at a time, no matter what stage of this plan you are on.” They also explain that, even once you reach your goal weight, you can never eat a carb-centered meal and expect to maintain your weight.

I have not yet purposely attempted a “Crossover” meal on the THM diet, they reflect the way I’ve been eating all my life—and what kept me from losing weight for so many years. In looking back over my meals these past few weeks of trying the THM weight loss plan, I see that I accidentally ate Crossover meals on certain days of this THM diet and that explains why I did not lose weight on those days. (Great discovery and so easy to get back on track!)

Crossovers are basically healthy, clean meals, but they contain that weight stalling combination of fats and carbs that the THM diet so carefully separates. In case you forgot, I’ll reiterate here: You cannot eat a fat with a starchy carb and lose weight. I now look at fat-carb combinations as deadly and I will only (purposely) try Crossovers once I have reached my goal weight (which is only 9 pounds away now).

Examples of “Crossover” Meals


E & S Foods

E Foods

S Foods

Meal Example 1:

Beef and Vege Stir Fry

Leafy green salad

Vegetables, quinoa or rice

Cheddar cheese, creamy dressing, beef, coconut oil

Meal Example 2:

Turkey Sandwich


Sprouted bread, turkey breast, tomato slices, nuts

Butter, cheese

Snack Example 3:



Apple, peanut butter

Cheddar cheese


Example 4:

Corn chips


Whole grain corn chips, salsa, beans

Cheese, sour cream, full-fat Greek yogurt

Meal Example 5:

Baked Sweet Potato


Baked sweet potato, chili beans

Cheddar cheese, sour cream, ground beef


THM “S Helper” Foods

quinoa photo (quinoa)

I’ll tell you about “S Helper” foods, but first a few personal notes….

I am about three weeks into the Trim Healthy Mama diet and, although I’ve had a couple of errors (and I know why, as noted in former blogs), my progress continues to be steady overall and I’m completely amazed! It’s slow at only .1-.3 pounds per day, but after being stalled and unable to budge the scale for so long, I’m happy with any progress at all!

People have asked me if adding workouts have helped me to lose weight. The answer is no. I have been doing about the same level of exercise for the past several years and haven’t altered my plan during my THM regimen. I get bored easily, so I change things up a lot. Some days I walk, hike or jog (or a combination of all three) for 30-60 minutes, some days I do a short 10-20 minute HIIT Crossfit-style workout, sometimes I take a one-hour ballet class, and sometimes I’ll swim laps for 30-60 minutes. I work out 5-6 days per week. Despite all that exercise, I worked super hard on dieting years and saw very little progress until I started on the THM food cycling plan.

I followed the THM weight loss cycle for about three weeks before attempting to experiment with “S Helpers.” I’m finding that I’m most consistently losing the most weight and keeping it off when I stick to more “Deep S” days. This is surprising to me, because the foods are so rich, creamy, and delicious with all the chocolates and puddings, creamy sauces, coconut milk smoothies, etc. All the foods are filling, yet the numbers on the scale keep going down! It’s nothing short of miraculous! In fact, I thank God every day, because it has been a huge frustration in my life to try all the “right” ways of eating that seem to work for everyone else but me. Now I finally know that–at least for me–eating the right foods in the right combination is the key to weight loss and weight maintenance.

About “S Helpers”

In their THM book, Serene and Pearl explain that S Helpers are carefully selected, THM-approved carbohydrates and healthy starches added to “S” meal plans. They do not recommend them until you’ve gotten good at following the THM weight loss plans for at least two months. Well, I guess I’ve cheated a little in this regard, because I tried some “S Helper” meals before I reached the two month point. I agree with the THM authors that adding “S Helper” carbohydrates to “S” or “Deep S” meals will slow your weight loss. That’s definitely what happened to me. However, I also agree that this is not necessarily a bad thing, as long as the loss is steady and consistent.

Here is a List of Approved “S Helper” Foods:

  1. 1 piece of sprouted Trader Joe’s, or Ezekiel bread, or 1 thin slice of homemade sourdough bread, or ½ piece of homemade regular whole wheat bread
  2. 1 medium Trim Healthy Pancake or Pan Bread
  3. ¼ -½ cup of cooked quinoa (it’s more gentle on blood sugar than most other grains)
  4. ¼ cup (no more) of cooked brown rice or other starchy grain (it’s harder on blood sugar)
  5. ¼ -½ cup of cooked oatmeal
  6. 1 extra small serving of fruit, such as ½ apple, ½ orange, or 1 mandarin
  7. ¼ -½ cup of cooked beans (you can use a more liberal and generous ½ cup serving of chana dahl)

Note: My “S Helper” was a handful of sweet potato chips. Serene and Pearl don’t even list sweet potatoes as S Helpers, but I was able to add a few and still continue to lose weight.

THM “Deep E” or “Refuel” Foods Chart

E image

“E” stands for “Energizing.” “E” meals are protein-centered meals that have a medium amount of carbohydrates, but have less fat. They utilize glucose as their chief fuel. The result is weight loss.

When you are working to lose weight, you want to eat what Serene and Pearl call “Refuel” foods, along with the “S” and “Fuel Pull” meals. What is confusing to me in the book is that “Refuel” foods are actually “Deep E” foods, so that’s what I call them.

“Deep E” foods are those foods restricted to the initial 2-week weight loss cycle for those just starting out on the THM diet. The purpose of these two weeks is to detoxify your body and get you accustomed to this new way of eating. It’s kind of like a practice run before getting into the THM lifestyle.

Deep E (Refuel) Foods for Days 6, 7, 13 & 14 of Weight Loss Cycle

Forbidden Deep E Foods

Allowed Deep E Foods

Allowed Deep E Foods

  • No cream or coconut milk in coffee


  • No kefir
  • No goat’s milk


  • No egg yolks

Oils & Nuts

  • No more than 1 tsp fat with any meal/snack



  • Almond, hemp or flax milk
  • Black coffee
  • Tea
  • THM earth milk

Vegetables & Fruits

  • Any vegetables (except potatoes)
  • Sweet potatoes!
  • Berries
  • Apples
  • Any fruit in moderation (except bananas)
  • 100% fruit jam/jelly

Grains & Legumes

  • Beans
  • Quinoa
  • THM pancakes*
  • THM pan bread*
  • Sprouted breads
  • Sprouted wraps
  • Chana dahl = dried lentils, peas or beans



  • Low fat and minimal, but not nonfat
  • No more than 1 tsp fat with any meal/snack
  • 1 tsp nuts/seeds/nut butter/meal


  • Chicken breast
  • Fish
  • Cottage cheese
  • 0% fat Greek yogurt
  • Egg whites


  • Meringues*
  • Slick trick puddings*
  • Smoothies*


*Recipes from the THM book

THM Diet: Starchy vs. Non-starchy Vegetables


I did it again! I was following the THM diet and doing so well, enjoying a lovely “Deep S” day. It’s fall right now, so I decided to make a crust-free pumpkin pie with egg whites, xylitol sweetener, and coconut milk. It was divine! But I didn’t lose any weight that day. What had happened? With a little research, I discovered that pumpkins are high in starch. I had “E’d” myself on an “S” day.

On one hand, I could be discouraged, because my weight loss was held up for a day. On the other hand, I’m so, so grateful to finally know what causes weight gains and weight loss plateaus. I ate some good, healthy “Deep S,” fat-rich coconut milk with a starchy pumpkin. It’s one of THM’s most basic weight loss principles: Eating starchy carbs and with any fat prevents weight loss!

I have to remind myself again: no bread with butter, no bananas and peanut butter, no cake and ice cream, no macaroni and cheese. I can make healthy THM versions of all these foods, but if I eat them together and I’ll pack on the pounds.

To make things easier for me (and for you), I copied down the following charts of starchy and non-starchy vegetables so there will be no more confusion.

List of Non-Starchy Vegetables[i] for Deep S and Fuel Pull Days

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans

List of Starchy Vegetables[ii] for Deep E (Refuel) Days

  • Beans (dried)
  • Beets
  • Carrots
  • Corn
  • Parsnips
  • Peas
  • Potatoes
  • Pumpkin
  • Squash, winter
  • Sweet potatoes
  • Turnips
  • Yams
  • Parsnips
  • Plantain
  • Taro

THM Shopping List

smoothie photo

In the THM diet book, Serene Allison and her sister Pearl Barrett have shopping lists available, but they’re not organized the way I would like. I wanted a list organized into weight loss categories and I did not want any foods on those lists that were for weight maintenance rather than weight loss.

So, below is my shopping list, categorized according to general locations in the grocery store and labeled “S” for Satisfying, “E” for Energizing or Refuel, and “FP” for Fuel Pull: (If any foods are in all three categories, I just wrote “ALL.”) Please bear in mind that the labels are important in your diet. Do not eat an E food with an S food, unless you see and S and an E together or the word ALL. As Serene and Pearl say, you might be eating an E meal and accidentally S yourself or vice versa. This can ruin your weight loss efforts for the day. But isn’t it great to finally know why you gain weight or can’t lose it? It’s better than years of not knowing and always wondering what you’re doing wrong. And you can get back on track right away or the very next day!

Dry Goods  Coffee, black – ALLTea – ALLBeans/legumes – E

Sprouted grain bread – E

Nuts and seeds – E, FP

Nut butters – E, FP

Chicken broth – ALL

Brown rice – E

100% fruit jam – E, FP


ProduceLeafy greens – SMushrooms – S

Tomatoes – E

Sweet potatoes – E, FP

All vegetables but potatoes – E

Berries – E, FP

All fruit in moderation but bananas – E

Avocado – FP

Lemons and limes in moderation – ALL

Dairy/DeliCoconut butter – SButter – S

Goat cheese – ALL

Eggs, whole omega 3 – S

Cheese, in moderation – S

Egg whites – S, E

Ricotta cheese – S

Cottage cheese regular – S

Cottage cheese, nonfat – S, E

Yogurt, plain, Greek nonfat – E

Laughing Cow or Weight Watcher’s cheese – ALL

Turkey bacon – ALL

Turkey pepperoni – ALL


Health Foods & BulkDried, unsweet coconut – SWhey protein powder – S

Hemp protein powder – S

Sprouted grain flour – E (optional)

Quinoa – E

Glucommanan powder – ALL

Fat free Reddi Wip – ALL

Glucommanan “Miracle” noodles – ALL

Defatted Peanut Flour – E, FP

Psyllium husk powder – ALL

Bragg’s liquid aminos – ALL

Kelp noodles – ALL

Any of the following sugar free sweeteners: xylitol powder, liquid stevia, stevia powder, Truvia or eyrithritol – ALL*

Almond flour – E, FP

Maca powder – ALL (optional)

Chia seeds – ALL (optional)

Goji berries – ALL (optional)

Vegetable glycerin – ALL (optional)

Canned/BakingPlain almond, hemp or flax milk – ALLCoconut oil – S

Extra virgin olive oil – S

Oil, any healthy – S

Cocoa powder – ALL

Pumpkin, whole canned –E

Cinnamon – ALL

Pumpkin pie spice – ALL

Ginger – ALL

Sea salt – ALL

Pepper – ALL


Grains, Breads, PastasWasa crackers – E, FPDreamfields Pasta – E

Sprouted wraps – E

Sprouted grain bread – E


MeatsAll nitrate- free meats – SGrass fed beef – S

Salmon – S

Chicken breast – ALL

Tilapia – ALL

Lean fish – ALL

CannedCoconut milk, full fat – SCoconut milk, nonfat – E, FP

Coconut cream – S

Tomato sauce – E

100% fruit jam/jelly – E

*I use xylitol or Truvia for sweetener.

I hope this makes understanding the book easier for you.

Please note that I will continue to add to or modify this list if I have forgotten anything or made a mistake somewhere. If anyone notices an error, please let me know so I can rectify it. Thanks!

Trim Healthy Mama (THM) Weight Loss Progress – Day 16

Trim Healthy Mama THM Book Photo

When I went to see my doctor back in early March, I weighed 140 pounds and had been stuck there for a year. No matter what diet I tried, no matter how much I exercised, I could not bust through that plateau and get “unstuck.” My doctor told me to stop eating all sugar and all white, refined grains. I was about 80% there, so following her instructions was not hard to do. I started doing Crossfit workouts in June. From March through mid-August I followed Tosca Reno’s “Clean Eating” diet and lost weight slowly, incrementally.  Finally, I reached 135 pounds and stayed there. Stuck again. I was frustrated. Yes, I was glad I had lost weight, but I hated that I still had a roll of fat around my waistline, even though I was doing everything right—still working out (and hard), still eating healthy and clean. I stayed stuck until…

In mid-September a friend of mine told me about the “Trim Healthy Mama” (THM) diet. She and a number of THM groupies from Grenada Community Berean Church have been following the diet and losing weight like crazy. When my friend Anne described what people were eating on THM, I told her I was already eating all those same foods. True, but was I eating them in this specific order or in these specific combinations? No. It sounded strange, but since so many friends were losing weight, I decided to try it.

I am now a full-blown THM advocate! I have, at long last, busted through that stupid weight loss plateau and have lost 4.7 pounds in 16 days. Now, some of you may think that is not a lot of weight over that period of time, but it is for me. After being stuck for so long, this is amazing, miraculous progress for me. Every day that I weigh myself (and I do so every day), I’m losing about .3 pounds per day and I see it on the scale.

Enough about how great the diet is; let me explain a little about what it is. The book, “Trim Healthy Mama,” by sisters Serene Allison and Pearl Barrett, is available online in either hard copy or ebook form. To be honest, the book is not easy to follow. In fact, in places, it’s downright confusing. I’m a visual learner and I need charts, graphs, lists, and color coding to help me organize just about anything. The confusion really came when trying to distinguish which foods to eat to lose weight and which foods to eat to maintain weight. It took me a few days of drawing up charts and lists and “practicing” the diet, including making several mistakes, before I could really begin the diet. I wasn’t frustrated, however, because even on those pre-diet practice days, I began losing weight!

The diet encourages eating high (healthy) fats, low carbs, and high proteins, but not on the same day or in the same meal. In fact, to lose weight, THM recommends a 14-day cycle of eating the following types of foods in the following order:

Day 1: “Deep S” (stands for “satisfying”) = high fats, moderate proteins, and no carbohydrates, except for non-starchy vegetables

Day 2: “Deep S”

Day 3: “Deep S”

Day 4: Fuel Pull (refers to your body’s ability to pull fuel from stored fat) = high protein, low fat, low carb

Day 5: Fuel Pull

Day 6: Refuel (a “Deep E,” day, which stands for “energizing”) = high protein, moderate carbs, low fat

Day 7: Refuel

Repeat Days 1-7 for days 8-14.

There are a number of rules on the THM diet:

1)      NEVER EAT MUCH (IF ANY) FAT WITH A CARB. (That means no bread with butter, no grilled cheddar cheese sandwiches, no bananas and peanut butter, no PB&J sandwiches)

The book explains a little of the science behind the fat-carb theory, but I don’t pretend to fully understand it. All I know is that this principle alone has helped me to lose weight.

2)      Bananas and potatoes are forbidden during the weight loss cycles, but are allowed occasionally in weight maintenance.

3)      For weight loss, never eat nuts, seeds, grains, legumes, avocado, tomatoes, or fruit on a high fat “Deep S” day.

Another important point you’ll notice right away about the THM diet is that it’s not only low carb, it’s low-glycemic. In other words, the diet ensures that your blood sugar remains stable. There’s no sugar and there are no refined grains or flours on this diet. Sprouted grains, however, are allowed and encouraged on days 6, 7, 13, and 14 of the weight loss cycle. Those are also the days that most fruits are allowed. Believe me, after doing without grains and fruit for five days, you’ll be excited about eating them again.

Another thing you’ll notice about the THM diet is that there is no weighing, no measuring, and no calorie counting. I know other diets make this claim too, but this is truly the only one that has worked for me. I just eat the foods on the plan until I feel full and I lose weight.

Key Ingredients

I’ll write a shopping list blog in a future post regarding the ingredients you’ll need for the THM diet, but one of the key weight loss ingredients you’ll want to buy right away is glucomannan powder. It’s a natural thickener made from the konjac root. Not only does it thicken puddings and smoothies; it expands in your stomach and makes you feel fuller faster so that you don’t to overeat. I buy the powder in a bottle of capsules, break open the capsules, and stir them into my foods. Make sure you buy capsules and not tablets, unless you feel like grinding up the tablets in a coffee grinder.