Low carb diet leading me to constant binges - help! -

Untilproud11

I have pcos and I have lost 35lbs then completely stalled for 2 months my doc told me that there is great success for people with pcos who go low carb so I started and yes i lost 4 lbs it seemed to be working perfectly, but I have a sweet tooth and every end of the week i would end up binging big on sweets and gaining them again and again for 2 months
Low carb high protein makes me always crave the things i really like
Why ?
I finally found what works , my measurements changed and i did lose it does give ne great energy , its so frustrating that mentally i can't control myself, i was 150lbs yesterday , today i woke up at 154lbs after a major binge on a pie and cake last night
Im so depressed

Jeniccm

Not sure why but maybe low carb isn't for you?

brower47

Jeniccm wrote: »

Not sure why but maybe low carb isn't for you?

^^

Untilproud11

But thats the only way the scale moved after 2 months stuck ... I feel if i go back to just watching calories nothing will happen

Untilproud11

I forgot to ad my stats
5'1
Female
154lbs
28 yo
Wants to lose another 10lbs (just 10!)
Eat 1375cals
No excercise due to knee and back problems

pootle1972

mita271 wrote: »

But thats the only way the scale moved after 2 months stuck ... I feel if i go back to just watching calories nothing will happen

If you keep binging nothing will happen either. ....

kgeyser

Low carb may not be the right choice for you, but I'm curious as to why you would do low carb high protein. Most low carbers seem to do low carb high fat, which they say they find more filling and helpful in reducing cravings. Perhaps not getting enough fat could be a contributing factor to the binging?

greaseisstilltheword

I can only offer my experience... I too have PCOS & was advised to decrease carbs by my doctor. I do low carb, high fat, moderate protein. I am the same height & have gone from 164 to 129 in 7 months. So it can work. The calorie deficit comes from the fat...that's what will keep you full & make you less likely to binge. The first two weeks were HARD, but if you push through, it's worth it. Weight loss was a bonus... I also now have no pain & no cysts. You CAN substitute with sugar free sweets if desperate, but it's a slippery slope. Just don't deprive yourself of good fats with texture...that can help the carb cravings. And, of course, berries & other fruit can work too. Good luck!

greaseisstilltheword

You can also join the low carber group on here...lots of support & good advice. There's also a PCOS group too.

arditarose

If low carb is making you do this...do you think it's an optimal choice for you? There are so many ways to go about creating a diet you can adhere to, that won't make you binge. Just because someone tells you to eat a certain way, it doesn't mean it is the best way-or the best way for YOU.

TavistockToad

pootle1972 wrote: »

mita271 wrote: »

But thats the only way the scale moved after 2 months stuck ... I feel if i go back to just watching calories nothing will happen

If you keep binging nothing will happen either. ....

This.

Try reducing your carbs slooooooowly and don't cut out all the things you like in one go.

Have you seen a physio for your back/knee? Some more calories through exercise would probably help.

MommyL2015

Maybe allow room for a small carby thing that you crave every day?

hazleyes81

The protein might be doing you in. Low carb high fat not high protein is recommended for PCOS, which is what drew me to it. What are your gram/percentage goals?

For sweets I eat sugar free varieties or dark chocolate, though after a while your sweets cravings should greatly diminish. There are low carb ice cream, Atkins desserts, and such that can tide you over.

However, the "diet" will only help with the physical side of your carb dependency/sugar addiction. The mental side is up to you. I know when I give in, my hunger becomes insatiable and I feel like crap physically and mentally. That alone is motivation. Remind yourself of that next time you find yourself thinking you need a piece of cake. What is that going to achieve?

Sabine_Stroehm

If you and your doctor think low carb is the way to go, do low carb high FAT, moderate protein.

And join these two groups for support and guidance:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/3070-p-c-o-sis

lynn1982

Sabine_Stroehm wrote: »

If you and your doctor think low carb is the way to go, do low carb high FAT, moderate protein.

And join these two groups for support and guidance:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/3070-p-c-o-sis

This is what I was going to say... (minus the super helpful links!)

In my experience, high fat when doing low carb is key for satiety.

kommodevaran

Just adding to the pile-up - it's not working if you can't stick with it, and low carb means high fat, not high protein. Try easing into it, don't go keto at once. 20%P 20%C 60%F can be a place to start.

zoeysasha37

It sounds like low carb may not be right for you if you find that you can't stick with it.

successgal1

What, exactly, is low carb for you? 20g, 150g? I struggled with the same trouble when I tried atkins a decade or so ago. I couldn't make it work for me. Zero to few carbs of the grain variety leads me to feeling strung out and irritable, which led back to binging.

It took a great deal of retraining on the portion control side of things, but now I rarely have a meal without a grain or potato. My morning smoothie has oatmeal, my protein drink is low carb but veggie protein, if not in a rush I'll make egg salad or peanut butter and jelly on ONE whole wheat slice of bread. Dinner will have potatoes, rice, sometimes pasta that I mix with spaghetti squash and the combo works for me.

I'm still getting the flavors and emotional sustenance, my blood sugar stays level because each of those meals also has a good amount of protein, and I don't hide from fat.

I keep it all within my calories, and if I want more I get it on a workout day, or I preworkout to prepare for a holiday, and/or post workout to compensate for any calorie overages.

I don't feel the need to binge anymore since I get what I like as a matter of course. My sweet tooth is mostly chocolate related, Reeses Peanut butter specific.

I mix Orgain chocolate protein with PB2 powdered peanut butter as a POST workout drink. This specifically is like a reward for me to workout.

Before I found those 2 products I'd post workout eat 1/2 a banana with a tablespoon of peanut butter. Same general calories and very sweet to me. No chocolate though.

I also have cocoa powder in my coffee sometimes, I use stevia to sweeten. Cafe Mocha.

And as I've said, the pasta craving is really mostly for the sauce, so I make a rich meat sauce with ground turkey and ladle it on spaghetti squash with just a minimum of whatever pasta the rest of the family is having. Its not quite the same but it works.

nvmomketo

lynn1982 wrote: »

Sabine_Stroehm wrote: »

If you and your doctor think low carb is the way to go, do low carb high FAT, moderate protein.

And join these two groups for support and guidance:
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
http://community.myfitnesspal.com/en/group/3070-p-c-o-sis

This is what I was going to say... (minus the super helpful links!)

In my experience, high fat when doing low carb is key for satiety.

Ditto. High protein can negate the effects of low carb and end up raising insulin, and BG, which can affect appetite. Those who go high fat with low carb generally report a drop in appetite and cravings.

Ditto a PP who said you need to get through the first week or two without treats (usually). Cravings will drop by then for most.

Also, if sodium gets low you will get tired, maybe some brain fog, muscle aches and spasms, and headaches. Increasing sodium to 3000-50000mg per day will make most feel better. This could help cravings if sweets are sought out due to low energy levels.

OhReally42

If you find it hard to cut out carbs I would start gluten free and whole grain. Having Gluten and refined grains increases your insulin resistance and won't allow you to use the insulin you're taking in. You might notice that you feel fuller and then you can gradually lower the amount of breads, pastas, etc. Having less sweets you'll also notice you crave it less. You could try stocking up on fruit and eating that when you crave cake/cookies/whatever and then if you still crave it just have a small portion.

RodaRose

Reduce the protein. Increase fats and oils.

melonaulait

It could be that low carb isn't the best option for OP - it definitely isn't doable for everybody. Some thrive on low carb, but if you're having real trouble... Count calories instead.

OhReally42 wrote: »

If you find it hard to cut out carbs I would start gluten free and whole grain. Having Gluten and refined grains increases your insulin resistance and won't allow you to use the insulin you're taking in. You might notice that you feel fuller and then you can gradually lower the amount of breads, pastas, etc. Having less sweets you'll also notice you crave it less. You could try stocking up on fruit and eating that when you crave cake/cookies/whatever and then if you still crave it just have a small portion.

I believe gluten only adversely affects people who have celiacs. There's no benefit to just going gluten free and whole grain.

Untilproud11

Thank u all for all the great info
Im not focusing much on protein and fat
All i think is " i must stay under 100 gr of carbs "

Untilproud11

greaseisstilltheword wrote: »

I can only offer my experience... I too have PCOS & was advised to decrease carbs by my doctor. I do low carb, high fat, moderate protein. I am the same height & have gone from 164 to 129 in 7 months. So it can work. The calorie deficit comes from the fat...that's what will keep you full & make you less likely to binge. The first two weeks were HARD, but if you push through, it's worth it. Weight loss was a bonus... I also now have no pain & no cysts. You CAN substitute with sugar free sweets if desperate, but it's a slippery slope. Just don't deprive yourself of good fats with texture...that can help the carb cravings. And, of course, berries & other fruit can work too. Good luck!

As we r the same height could u tell me how much cals where u eating ?what about macros ? Just curious that maybe my numbers r all wrong...
Thx

greaseisstilltheword

When I started I did two weeks of 10 g of carbs, but no calorie counting. My doctor said just to eat as much protein and fat as I needed to feel full. This helps with the urge to binge because you can eat all you want, just no carbs. It wasn't easy, and as a PP said, watch your electrolytes. I was also asked to keep the exercise minimal, because you WILL be tired. After two weeks, I set MFP for 1lb a week at sedentary, because I wasn't sure if I could go back to my regular exercise routine. So that was @ 1350 a day, 5% carbs, 25% protein, 70% fat. My energy DID come back and I was able to go back to working out 4 or 5 times a week (I love Zumba!). I would eat about half those calories back on work out days. I lost about 1 1/2 lbs a week at first. I adjusted my macros every 10-15 lb loss. Now I have it set at 1/2 lb a week at lightly active & I don't eat my excercise calories back anymore. MFP has me set at 1360, and I set my macros for 10% carbs, 30% protein & 60% fat as I've added strength training to help recomp, and I find I can handle around 50-60g of carbs now. I eat yogurt, berries & the occasional carb friendly treat. I do have a life. But this works for me...I'm only 9 lbs away from goal. Before going low carb, it took me a year to lose 20 lbs and it was hard. It does mean a lifestyle change, but that's the point right? I, personally, am a low carber for life, so I had to find what was sustainable.

dandelily

successgal1 wrote: »

I struggled with the same trouble when I tried atkins a decade or so ago. I couldn't make it work for me. Zero to few carbs of the grain variety leads me to feeling strung out and irritable, which led back to binging.
It took a great deal of retraining on the portion control side of things, but now I rarely have a meal without a grain or potato. ...
I don't feel the need to binge anymore since I get what I like as a matter of course.

I also had this problem when I tried Atkins. Either it was too much too fast or very low carb isn't my thing. These days I just try really hard to substitute and cut the portions of carbs and focus on the not binging part.

Do everything you can think of to keep from binging! If you can't keep your macros then at least control your calories! For one, never buy food or ingredients of things you'd binge on. Try to associate junk food with the bad post-binge feeling.

If very low carb is still important to you then I'd agree about raising the fat and maybe even ignore the calories for a while until you can control the carb cravings.

Christine_72

OP if you're still having sweet cravings once you're fully adapted, these are my go to's. So delicious!

http://screwedonstraight.net/keto-diet-peanut-butter-cup-fat-bombs/

lynn1982

OP: Before you try anything else, definitely try to raise your healthy fat intake. If you like avocados, they are a delicious way to add healthy fats... as well as cooking oils, nuts and nut butters... but avocados in salads helped me a lot back when I did low carb.

successgal1

Christine_72 wrote: »

OP if you're still having sweet cravings once you're fully adapted, these are my go to's. So delicious!

http://screwedonstraight.net/keto-diet-peanut-butter-cup-fat-bombs/

Those look delicious. And there is no way I'm making them. I could not control myself! I 100 calorie treat would turn into 1200 just eating those!

I'm going to stick with mixing my chocolate protein powder with PB2!

diwijo13

I too have PCOS. From the previous posts, I keep reading low(er) carb, moderate protein, and high fat. What percentages does everyone use? I am at 40/30/30.

Christine_72

diwijo13 wrote: »

I too have PCOS. From the previous posts, I keep reading low(er) carb, moderate protein, and high fat. What percentages does everyone use? I am at 40/30/30.

I'm on 25/35/40 C/F/P . I don't have PCOS or diabetes though.