Adjusting macros out of ketosis
AngInCanada
Posts: 947 Member
I'm stressed, exhausted, overwhelmed and feeling depressed since the weather has turned. Im needing to give myself some more leeway in my diet so I'm upping my carbs to allow more.flexibility in my diet. So when I up my carbs, do I just down my fat to make up for it? Right now I set it to 20% carbs, 50% fat, 30% protein but it looks off with my protein and fat grams being almost equal. Any ideas?
Thanks
Angela
Thanks
Angela
0
Replies
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Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.0 -
Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.
The desire to binge is already so bad even when my carbs are low anyways. I got rid of the Atkins bars and nothing has changed. I do eat a small amounts of sf chocolate just to keep me sane.
Don't look at today's lunch. Not good. That was after a little breakdown0 -
Have you considered going very low carb for a few days to try and get ahead of the cravings? My carbs were creeping up (stress and illness) and my cravings were going up with them. For me, giving myself that extra carb wiggle room made it worse. But that's just me.
If you do substitute in carbs, you could probably take a bit from both protein and fat, unless you need to keep protein high due to high levels of exercise.
Feel better.0 -
Ketone test strips are cheap and very easy to use.0
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Have you considered going very low carb for a few days to try and get ahead of the cravings? My carbs were creeping up (stress and illness) and my cravings were going up with them. For me, giving myself that extra carb wiggle room made it worse. But that's just me.
If you do substitute in carbs, you could probably take a bit from both protein and fat, unless you need to keep protein high due to high levels of exercise.
Feel better.
I have this same experience myself. I had been running 30-35g lately and was feeling like I wanted to eat a lot more often than normal for me. Not even carb cravings specifically.
I egg fasted for 3.5 days getting no more than 5g any day and my hunger is back to controlled.0 -
AngInCanada wrote: »Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.
The desire to binge is already so bad even when my carbs are low anyways. I got rid of the Atkins bars and nothing has changed. I do eat a small amounts of sf chocolate just to keep me sane.
Don't look at today's lunch. Not good. That was after a little breakdown
No judgement from me -- your high-carb day is my low-carb day!
But talk to us before you commit carbicide. Are you craving goodies? There are plenty of low-carb options. I get my need for crunch from nuts, for example.
I invented an instant chocolate mousse -- just whipped cream and cocoa. Sinful, but only a few carbs.
My latest luxury food is lox and cream cheese. The perfect low-carb food -- fat, protein, and salt.
Unless you're craving veggies, I'd reconsider the increase in carbs.
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No judgement from me -- your high-carb day is my low-carb day!
But talk to us before you commit carbicide. Are you craving goodies? There are plenty of low-carb options. I get my need for crunch from nuts, for example.
I invented an instant chocolate mousse -- just whipped cream and cocoa. Sinful, but only a few carbs.
My latest luxury food is lox and cream cheese. The perfect low-carb food -- fat, protein, and salt.
Unless you're craving veggies, I'd reconsider the increase in carbs.
My cravings are mainly chips (I do eat parsnip chips but they aren't the same) and sweet potatoes.
I'll admit, I'm afraid. I don't want to never be able to eat sweet potatoes or regular potatoes or potato chips. The thought of having to stick to keto for life doesn't appeal to me. I get more and more afraid the closer to goal weight I get because I don't want to gain the weight back. I know it sounds odd and I know some people will tell me that I need to get over it and stick to it for the rest of my life. I've also never got that amazing energy surge people that other people talk about. Maybe more energy during the warm summer hours but the last month I've been absolutely exhausted. And yes I'm keeping my electrolytes in check.0 -
I've said this before (a lot), but I started at day 1 with sustainability as my main goal. I didn't want a short-term diet, and I didn't want to feel deprived.
Surprisingly, potatoes are one of the highest-satiety foods. A lot of the "paleo" eaters are big fans of tubers.
Personally, I think potato chips and even french fries are evil by design (because they taste unnaturally good and I eat too many of them), but plain old roasted potatoes might not be so bad.0 -
But there's no way I could fit potatoes into my diet at keto levels.0
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37g carbs in a medium potato. You could probably fit that into a sub-50g keto diet if you wanted to. I assume you don't want to eat them everyday.
Experiment with adding some. No need to go crazy on the carb budget. 0 -
I sneak in a bit of potato and sweet potato on occasion and my weight loss has been steady lately. I do try to stay away from sweet tasting foods, yet even sneak in 1/2 c of ice cream once a month or so, and just keep going. I am sure that my twice weekly fasts help immensely. Even though I've had higher carb days, I don't suffer with cravings. I just eat half a small potato with my meat and gravy and feel satisfied . I find that much more doable and still stay in ketosis , rather than eat the nuts and nut based Keto baked goods that I used to eat, and would never eat packaged sweet tasting protein type bar food substitutes. I vote to just eat real food, not sweet tasting, even if the carb count ends up higher, and see how you feel. There is no "one right way" to do this. I hope you find a happy way to continue with LCHF, I'd hate to lose you !0
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I needed a different woe, terribly, and didn't realise it. I'm so glad I found this woe and it's for life, for me! We are all different, that's been proven over and over with the different threads of experiences here. I feel that adding those items into your diet on a regular basis may be why you feel so cruddy. Your body doesn't get adjusted to being full keto before it's given more carbs to deal with (especially carbs in the form of chips). It will continue to crave the carbs, and it doesn't know what to do, so it's making you feel bad. Just my opinion on that.
I truly hope you find your zen! You've come so far and have been an inspiration on my journey, I would hate to see you fall back to old ways, when you know what's worked for you this far!! Hugs hun!!0 -
I'm pretty sure I was fully adjusted during the first 4 months. I had very minimal cravings (they WERE still there, but not as bad), but then things start to get boring. I already cook regular meals for my oldest son and husband and then gluten free for my youngest son, and then low carb for myself. I battle every day with using artificial sweeteners because prior to this WOE I was completely against them. It's that whole sweet craving thing. It probably is a vicious cycle. I hate having freeking constant battles regarding food. It's been like this for longer than I can remember and it sucks. I don't even know what i hope to get out of this post...I'm just frustrated with myself. Why can I just not be like my brother and be able to eat anything I want and be thin? Sometimes it just doesn't seem fair.0
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Have you considered upping calories for a couple of weeks to maintenance for a "diet break"? Sometimes our bodies need rest from a calorie deficit.0
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AngInCanada wrote: »boring
Walmart is starting its online grocery service in my area, and I'm going to give it a try- you make a list, show up at a particular time, they load the groceries.
I'm doing keto and in perusing the list found all sorts of interesting stuff I could eat. Crab meat, sardines in olive oil, other seafood, fresh turnips and other veggies, an incredible array of choices. And when I want a dessert I use the protein shakes enhanced with a little extra splenda. (The shakes and the artificially sweetened fruit flavored drinks and sodas never have triggered a craving for more sweets).
I can understand your frustrations if you are having to do all that cooking, though, I am fortunate in that I got rid of stuff that was high carb and might tempt me. Could you take over another household chore- yard work, for example, and let your husband do the cooking for himself and your sons?
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AngInCanada wrote: »I'm pretty sure I was fully adjusted during the first 4 months. I had very minimal cravings (they WERE still there, but not as bad), but then things start to get boring. I already cook regular meals for my oldest son and husband and then gluten free for my youngest son, and then low carb for myself. I battle every day with using artificial sweeteners because prior to this WOE I was completely against them. It's that whole sweet craving thing. It probably is a vicious cycle. I hate having freeking constant battles regarding food. It's been like this for longer than I can remember and it sucks. I don't even know what i hope to get out of this post...I'm just frustrated with myself. Why can I just not be like my brother and be able to eat anything I want and be thin? Sometimes it just doesn't seem fair.
Totally get you.
I used to look at my best friend and my sister and husband and my MIL and think, "They can eat whatever they want. It is sooo NOT FAIR!" They were skinny and I was obese. Funny thing is, is that it will catch up with them eventually in some way, whether they are unable to tolerate carbs any longer and start porking up, or they end up with fatty liver and fat on the inside with other problems like heart disease. Every one of them has reached a point that they've started to pack on weight really fast. My sister is a now bigger than I ever was. My husband put on 35lb a couple years ago. MIL got really fat and now has fatty liver and diabetes. And my best friend, the skinniest rail ever, who literally ate 95% sugar every day, and was 5'0" a size 0, is now wearing a size 10. And she's still gaining and continually feels like crap.
They AREN'T getting away with it.
Well, DH ate lower carb by default when I started and lost that weight. But he still eats a fair amount of chips and sometimes ice cream and cookies here and there. In my face...sigh. It's not fair. Or is it? My body responds differently to carbs. I have a different body. I have different DNA. I can't eat certain things. That's the way it is. But instead of focusing on all the CAN'Ts, I focus on the CANS. I wrote a blog post about this once. I'm such a goof, as you well know, but I think it's worth a read.
http://www.myfitnesspal.com/blog/baconslave?month=201502
And as Wab said, the first look needs to be at sustainability. So, you're tired of keto. Have you tried new low-carb recipes? Add new things. Nobody NEEDS sweets, but they are nice sometimes. There are non-artificial sweeteners as far as the sweets go. I'd first try to find a few newer things to add to your menus. And the artificial sweeteners in things you make aren't any worse than Atkins or Quest bars. In fact, they're probably a lot better. If you've done that the recipe thing, and are still tired of keto, then STOP DOING KETO. Low-carb is a range. Try to keep it under 100g instead. I've done that, and thought about switching. I got to have an apple here and there and a little bit of popcorn, but I kept migrating back down to 50 by accident. I just like eating keto a lot. Occasionally a bowl of real chili is nice, but I like my healthy eating pattern. And if I'm dying for a sweet, I make a single serving of a keto-friendly one. With artificial sweetener. It's a healthier alternative than me eating a whole half-bag of chocolate chips from desperation.
Maybe you could up your carbs and fit in one guilty indulgence. Like this: eat keto all day except for one serving of those chips. You can still lose weight at 100g. And if your body will tolerate the starch, without giving you more cravings, then have it. It boils down to the calories. I lost weight at greater than 50g. Because my calories were perfect. We are looking for the best eating plan to keep you at that magic number. That's where the carbs come in. If we eat too much above our threshold or what our body will handle, us carb-sensitive people are going to crave MORE. So if you need to move up to 100g, and that will up the sustainability and not set you off amunchin', then do it. You aren't a quitter, you're just tweaking things to make them better. That's not losing. That's smart.
You may find you feel better at the higher carb level. There's no shame in doing the right thing for you. There's no need to force yourself to do something that is making you miserable. Life is too short.
I plan on eating low-carb forever and ever AMEN. I'm not sure the level yet. I like how I feel under 50g. That's not to say I won't have some beans or an occasional cheat day. I have those sometimes. But over 50g, my skin got bad and I got moody. That could have just been a temporary thing as my hormones adjusted to the change. I do know that I can't eat certain foods still or I will binge-eat them until I'm sick. Not exaggerating. Even after losing 100lb. I will always struggle with that addiction. But I'm happy. I've made the tweaks I needed with experimenting. I've slain my food-demons, or at least found ways of thwarting them. Pretty darn happy.
So the takeaway...You are the only one who knows "you." You need to reconcile yourself to your limitations. Step back and realize all the CANs instead and embrace them. We all end up having to tweak here and there. Figure out your sweet spot of both weight loss AND sustainability.
If the chips, or a sweet potato, are what will make or break you, then up your carb level and have ONE serving of starch or lower-carb sweet a day. You deserve to be happy. But if you find you have those chips and still aren't happy, there might be something else at play there.
This part I say with love: For the love of all that's holy, woman, make things easier for yourself. You aren't your husband and older son's slave. They can eat gluten-free sometimes, and they'll survive. You aren't a cook in a diner, making individual plates for everyone. I cook a keto meal with a carby side. My kids are 13, 11, 6 and 4. They can be a picky bunch. But they know if they don't like it, they can go hungry. But I don't end up having to tell them they can go make themselves a sandwich. Keto food is yummy. They eat it and get full. I even have to make my supper lactose-free for DH and the oldest son. All of us eat lactose-free for supper. Explain to your family how hard this is on you with all the different meals. And if the ones without gluten intolerance don't like it, they can go make themselves a sandwich. After doing that a couple times, I bet they'll get tired of the "extra work" and maybe change their tune. And if they don't then they can go suck their thumb because they are being babies. We're mommies, not slaves. Just a suggestion.
I hope that some of my ramblings prove helpful. I will always be in the trenches even when I hit goal soon. I get it and have been there. Hang in there, chickie. You will figure this out. *internet-hugz*
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Personally, I love your ramblings @baconslave!! You do inspire others with putting it out there!! Thank you!0
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AngInCanada wrote: »Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.
The desire to binge is already so bad even when my carbs are low anyways. I got rid of the Atkins bars and nothing has changed. I do eat a small amounts of sf chocolate just to keep me sane.
Don't look at today's lunch. Not good. That was after a little breakdown
No judgement from me -- your high-carb day is my low-carb day!
But talk to us before you commit carbicide. Are you craving goodies? There are plenty of low-carb options. I get my need for crunch from nuts, for example.
I invented an instant chocolate mousse -- just whipped cream and cocoa. Sinful, but only a few carbs.
My latest luxury food is lox and cream cheese. The perfect low-carb food -- fat, protein, and salt.
Unless you're craving veggies, I'd reconsider the increase in carbs.
What do you put the lox and cream cheese with? Or do you just "roll it"?0 -
+1 to everything @baconslave said! (Which would make it something like +17)
I was one of those a-holes who could eat whatever I wanted without gaining. It caught up with me in my 30's.
I also started low-carbing at around 100g, but I found that I naturally drifted much lower a lot of the time. 100g isn't a goal for me -- it's just a big enough carb budget to give me plenty of flexibility when my family wants chili, or some sauce thickened with carbs, or even some sushi on occasion. It's a level that allows me to indulge without guilt, without gaining weight, and without binging on Girl Scout cookies.0 -
Sabine_Stroehm wrote: »AngInCanada wrote: »Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.
The desire to binge is already so bad even when my carbs are low anyways. I got rid of the Atkins bars and nothing has changed. I do eat a small amounts of sf chocolate just to keep me sane.
Don't look at today's lunch. Not good. That was after a little breakdown
No judgement from me -- your high-carb day is my low-carb day!
But talk to us before you commit carbicide. Are you craving goodies? There are plenty of low-carb options. I get my need for crunch from nuts, for example.
I invented an instant chocolate mousse -- just whipped cream and cocoa. Sinful, but only a few carbs.
My latest luxury food is lox and cream cheese. The perfect low-carb food -- fat, protein, and salt.
Unless you're craving veggies, I'd reconsider the increase in carbs.
What do you put the lox and cream cheese with? Or do you just "roll it"?
I just put them both on a plate and dip the lox in the cream cheese. It's delicious. 0 -
Ok I just have to say my husband and kids are amazing. I don't feel like a slave and I have it pretty darn easy. They eat what I make but with a budget its just much easier to feed a side of rice or potatoes etc.My youngest son has texture issues too with food so I need to watch. It isn't at all about them...its me. It just seems like SOOO many hours in my day are spent on cooking, figuring out what to eat, calculating my carbs and calories and fighting away the binge dragon.
I'm just whining and I probably just need to suck it up. I need to realize I won't ever be able to eat how I used to eat u less i want to be fat and miserable again. It was just one of those days......0 -
AngInCanada wrote: »Ok I just have to say my husband and kids are amazing. I don't feel like a slave and I have it pretty darn easy. They eat what I make but with a budget its just much easier to feed a side of rice or potatoes etc.My youngest son has texture issues too with food so I need to watch. It isn't at all about them...its me. It just seems like SOOO many hours in my day are spent on cooking, figuring out what to eat, calculating my carbs and calories and fighting away the binge dragon.
I'm just whining and I probably just need to suck it up. I need to realize I won't ever be able to eat how I used to eat u less i want to be fat and miserable again. It was just one of those days......
If it's any consolation, it gets easier once you've drum the routine into your brain a little longer.
I mourned my old-diet for awhile. It was like losing a friend, until I realized, like I said before, that food wasn't a friend, and I felt crappy and looked terrible because I ate that way. It was a tough pill to swallow. And sometimes I cried. Over food. I had a temper-tantrum over chocolate! Or not getting to eat pizza with everyone else. We're talking major meltdown. I don't recognize that person I was anymore, but I haven't forgotten what it was like in the beginning.
You know we get it.
"It just seems like SOOO many hours in my day are spent on cooking, figuring out what to eat, calculating my carbs and calories and fighting away the binge dragon. "
^And I DEFINITELY get that one. I get tired of the vigilance. Making their breakfast and lunch and then finally making mine after. I'm starving and ready to kill by that point. And I have to watch everything I put into my mouth every day. And will the rest of my life. Forever seems bleak, right? It's hard sometimes, but worth it. And I don't look at it like "Gasp! FOREVER?!?!?!" But more like "Let's just worry about today, alright?" Today is more manageable. And I wake up the next day and do it again. I eat tasty stuff so my NOM is happy. I sometimes still have to tell the addict-brain to STFU. But I do it. And I'm proud of myself after. Strengthening my resistance-muscle. I'm stronger than some biological, destructive impulse.
And sometimes I trip and mess up. But I get up, "no guilt but no excuses" and I move on.
Hang in there.
Here's to better days this week, right?
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I plan to keep the current 5%/15%/80% and I already know my maintenance calories is 3000 vs 2600 to lose weight. My Job #1 is still pain management but I do not want to lose ground general health wise so my WOE is set.0
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AngInCanada wrote: »But there's no way I could fit potatoes into my diet at keto levels.
Have you ever tried kabocha squash? It's tastes like a pumpkin and sweet potato hybrid. A 3/4 cup serving is 6 grams net carbs. I recently bought some from Trader Joe's. It tastes great sliced and microwaved or in small cubes and fried/baked with granulated erythritol and butter.0 -
AngInCanada wrote: »Yup, protein should stay constant, and you can balance carbs against fat.
Your diary says you're at 1900 kcal/day. 20% carbs = 380 kcal = 95g. You'll still be mildly ketotic at that level. It might be low enough to keep your appetite suppressed, but consider backing off if you feel a binge coming on.
The desire to binge is already so bad even when my carbs are low anyways. I got rid of the Atkins bars and nothing has changed. I do eat a small amounts of sf chocolate just to keep me sane.
Don't look at today's lunch. Not good. That was after a little breakdown
Atkins bars are a trigger for me too..... anything that is overly sweet has the same effect (I've been know to eat half a box of quest bars if we have them in the house).
Maybe try cutting out all artificial sweeteners for a couple of weeks and see if that helps?0 -
baconslave wrote: »AngInCanada wrote: »I'm pretty sure I was fully adjusted during the first 4 months. I had very minimal cravings (they WERE still there, but not as bad), but then things start to get boring. I already cook regular meals for my oldest son and husband and then gluten free for my youngest son, and then low carb for myself. I battle every day with using artificial sweeteners because prior to this WOE I was completely against them. It's that whole sweet craving thing. It probably is a vicious cycle. I hate having freeking constant battles regarding food. It's been like this for longer than I can remember and it sucks. I don't even know what i hope to get out of this post...I'm just frustrated with myself. Why can I just not be like my brother and be able to eat anything I want and be thin? Sometimes it just doesn't seem fair.
Totally get you.
I used to look at my best friend and my sister and husband and my MIL and think, "They can eat whatever they want. It is sooo NOT FAIR!" They were skinny and I was obese. Funny thing is, is that it will catch up with them eventually in some way, whether they are unable to tolerate carbs any longer and start porking up, or they end up with fatty liver and fat on the inside with other problems like heart disease. Every one of them has reached a point that they've started to pack on weight really fast. My sister is a now bigger than I ever was. My husband put on 35lb a couple years ago. MIL got really fat and now has fatty liver and diabetes. And my best friend, the skinniest rail ever, who literally ate 95% sugar every day, and was 5'0" a size 0, is now wearing a size 10. And she's still gaining and continually feels like crap.
They AREN'T getting away with it.
Well, DH ate lower carb by default when I started and lost that weight. But he still eats a fair amount of chips and sometimes ice cream and cookies here and there. In my face...sigh. It's not fair. Or is it? My body responds differently to carbs. I have a different body. I have different DNA. I can't eat certain things. That's the way it is. But instead of focusing on all the CAN'Ts, I focus on the CANS. I wrote a blog post about this once. I'm such a goof, as you well know, but I think it's worth a read.
http://www.myfitnesspal.com/blog/baconslave?month=201502
And as Wab said, the first look needs to be at sustainability. So, you're tired of keto. Have you tried new low-carb recipes? Add new things. Nobody NEEDS sweets, but they are nice sometimes. There are non-artificial sweeteners as far as the sweets go. I'd first try to find a few newer things to add to your menus. And the artificial sweeteners in things you make aren't any worse than Atkins or Quest bars. In fact, they're probably a lot better. If you've done that the recipe thing, and are still tired of keto, then STOP DOING KETO. Low-carb is a range. Try to keep it under 100g instead. I've done that, and thought about switching. I got to have an apple here and there and a little bit of popcorn, but I kept migrating back down to 50 by accident. I just like eating keto a lot. Occasionally a bowl of real chili is nice, but I like my healthy eating pattern. And if I'm dying for a sweet, I make a single serving of a keto-friendly one. With artificial sweetener. It's a healthier alternative than me eating a whole half-bag of chocolate chips from desperation.
Maybe you could up your carbs and fit in one guilty indulgence. Like this: eat keto all day except for one serving of those chips. You can still lose weight at 100g. And if your body will tolerate the starch, without giving you more cravings, then have it. It boils down to the calories. I lost weight at greater than 50g. Because my calories were perfect. We are looking for the best eating plan to keep you at that magic number. That's where the carbs come in. If we eat too much above our threshold or what our body will handle, us carb-sensitive people are going to crave MORE. So if you need to move up to 100g, and that will up the sustainability and not set you off amunchin', then do it. You aren't a quitter, you're just tweaking things to make them better. That's not losing. That's smart.
You may find you feel better at the higher carb level. There's no shame in doing the right thing for you. There's no need to force yourself to do something that is making you miserable. Life is too short.
I plan on eating low-carb forever and ever AMEN. I'm not sure the level yet. I like how I feel under 50g. That's not to say I won't have some beans or an occasional cheat day. I have those sometimes. But over 50g, my skin got bad and I got moody. That could have just been a temporary thing as my hormones adjusted to the change. I do know that I can't eat certain foods still or I will binge-eat them until I'm sick. Not exaggerating. Even after losing 100lb. I will always struggle with that addiction. But I'm happy. I've made the tweaks I needed with experimenting. I've slain my food-demons, or at least found ways of thwarting them. Pretty darn happy.
So the takeaway...You are the only one who knows "you." You need to reconcile yourself to your limitations. Step back and realize all the CANs instead and embrace them. We all end up having to tweak here and there. Figure out your sweet spot of both weight loss AND sustainability.
If the chips, or a sweet potato, are what will make or break you, then up your carb level and have ONE serving of starch or lower-carb sweet a day. You deserve to be happy. But if you find you have those chips and still aren't happy, there might be something else at play there.
This part I say with love: For the love of all that's holy, woman, make things easier for yourself. You aren't your husband and older son's slave. They can eat gluten-free sometimes, and they'll survive. You aren't a cook in a diner, making individual plates for everyone. I cook a keto meal with a carby side. My kids are 13, 11, 6 and 4. They can be a picky bunch. But they know if they don't like it, they can go hungry. But I don't end up having to tell them they can go make themselves a sandwich. Keto food is yummy. They eat it and get full. I even have to make my supper lactose-free for DH and the oldest son. All of us eat lactose-free for supper. Explain to your family how hard this is on you with all the different meals. And if the ones without gluten intolerance don't like it, they can go make themselves a sandwich. After doing that a couple times, I bet they'll get tired of the "extra work" and maybe change their tune. And if they don't then they can go suck their thumb because they are being babies. We're mommies, not slaves. Just a suggestion.
I hope that some of my ramblings prove helpful. I will always be in the trenches even when I hit goal soon. I get it and have been there. Hang in there, chickie. You will figure this out. *internet-hugz*
Great advice. Thank you. Sometimes, I try to wedge myself into a small box...trying to meet expectations that I have created for myself, but it doesn't always work. Sometimes, it even backfires and I eat far worse than if I had just allowed myself a small bit of what I was craving and then get back on.
I am not one of the lucky ones that has lost their cravings for carbs. I am an addict and it is always a presence in the back of my mind. A nip here is better than a pound there.
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Something I tried that has really helped me get some control on my crazy random binge tendencies was to do some intermittent water fasting THROUGH my troubled times. I had started noticing a trend where, if I ate lunch, within an hour or two, I was DYING for a sweet fat bomb or something. So, I started some intermittent water fasting through work lunches. Been doing it a few weeks, and it has given me so much more control over those things. It's kind of bizarre. And my fasting insulin and glucose are down, too...
Also, one of you triggers being potato chips - have your tried microwave cheese crisps? They get so crispy, light, flaky, and crunchy that to me they're BETTER than chips ever were (and I've tested them side by side, too). I prefer doing the extra sharp white cheddar from Cabot (being dryer, it cooks up nicer). Sprinkle with a little of you favorite popcorn seasoning and you're in heaven! Crisping up slices of pepperoni helps, too, for a difference flavor... I even tried doritos and lay's again recently at an outing, and the only think I missed was the salty stuffs. The rest tasted like paste!
And I can fit a small bit of regular potato in at my keto levels once in a while without much negative effects... It's all about balance and tweaking things.
There's been some great advice here... Hope things get easier... (HUGS)0 -
Oh, and even though it doesn't seem like it, I personally don't think planning your food out would be nearly as exhausting and tiring as it seems if you either did it first, or only did it then added sides for the other's needs.... If I know I have my plan settled, making something for my fiance is WAY EASIER... (hugs) I'm far less picky, I can batch cook, and I don't mind mixing my stuff up separately. But no way no how am I making multiple meals all the time. Only once in a blue moon does he have something completely different from me that one or the other of us isn't having leftovers!0
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This is what I've started doing that takes stress off of my day. I either do this the night before right after I've put the kids to bed, or after breakfast when I'm full and sipping my keto-coffee happily. I log the entire rest of my day at once really quick. Then I'm done logging for the day. Later, I eat what I've planned, it's already logged, and the only changes made are when I don't actually eat all of my serving. There is no thinking or agonizing the rest of the day about it. I can forget about it and get on with my life for most of the day.0
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I've pulled up my big girl pants and am on track. I just need to do what needs to be done and stop over thinking so much. Thanks everyone. Everyone has helped a ton.0
