Is there any such thing as carb sensitivity?
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It does seem to happen with carbs and sugar, what could I do to handle over reaction to these?0
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AngeleyesJo wrote: »It does seem to happen with carbs and sugar, what could I do to handle over reaction to these?
Well, using the muffin as an example... You could eat only half of it and accompany it with a glass of milk.
Or, if you don't like milk, you could eat half of it with your dinner or immediately afterwards, plus increase your protein serving to offset the carbs/sugar you're adding to the meal.
Try choosing only high protein foods if you're eating outside of a meals. If your appetite is indeed triggered by carbs, I think you'll be as amazed as I was to find how steady and low your appetite stays so long as you don't feed yourself carbs solo. Understanding how to manage this changed my life.
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Chunkahlunkah wrote: »@lemurcat12 Yeah, data-collection and reflection are absolutely beneficial. It's an effective way to note patterns, locate assumptions, and test out a theory.
I found the "evidence" in her experience sufficient to suggest that an overreaction to carbs/sugar is likely at play. More data and reflection are of course good things and *necessary* before settling on an inference though, definitely.
I think I just get frustrated by the way some low carbers (I don't know if this is you or not) equate junk food with carbs and say things like "I crave carbs" when they never crave carrots and what they do crave has a lower percentage of carbs than a carrot (something like a cookie, which is often 50% fat, but gets called a "carb" not a "fat"). I'm not objecting to the idea that one might crave a cookie (I'm sure it's common), but referring to it as a "carb" craving. (For example, you keep referring to the muffin as "carbs solo" when it probably has as much fat as carbs -- common for a baked good. I agree with the advice to pair it with more satiating foods, eat it soon after dinner -- although she may have -- and to combine it with protein (which I said upthread too), but I don't agree that it's CARBS any more than the potatoes at dinner and the veg, which provoked no reaction, were CARBS. Both are, and both are combined with other macros. Is carbs with fiber and protein (even with little fat) for many people more filling than refined carbs + fat? Absolutely, IME, but blaming only the CARBS for this makes no sense to me.
Continuing with this thought, with OP, I don't see how "it's carbs!" fit with her dinner experience, but is it her finding a particular sugary food a trigger? Quite possible -- that's a theory I'd be looking at if I were her, sure.
Personally, I really love good pizza and pasta and might crave them (not in the bad way I think people mean, though). I'd never crave plain bread or crust or plain pasta and no sauce (it's the sauce, which I make myself and always has lots of protein and vegetables) that I crave. So would it make sense for me to refer to these as "carb" cravings? I don't think so -- in both cases the fact that there's a mix of macros and tastes is likely why I'm craving it and the fat plays a role certainly.I hope the OP experiments with food pairings so she can see if that helps her.
I'm still daydreaming about a life where I could eat carbs freely.
I don't eat freely; I could eat a ridiculous amount of food, carbs or no, if I did (cheese is something I can put away, and so are nuts). Not hungry, though. ;-) And if it makes you feel better, I wish I found fat satiating!3 -
cwolfman13 wrote: »cwolfman13 wrote: »cwolfman13 wrote: »MonicaRAmbs wrote: »Despite what you may say, I am correct. If you would only read the science. You are going on very old data. A calorie is not a calorie. I eat a lot of fat and I loose weight but most importantly it removes cravings, gives complete satiety, changes all your cardiac markers, reduces inflammation, stops Diabetes in its tracks. And way more. You have not read or seen any recent conferences have you? Go to U-tube and watch 2016 Metabolic conferences and the scientists Dr. Jeff Voleck, Dr. Agostino, Dr. Steven Phinney, and then read about 150 papers that have come out since 2003. Throw your old books away.
Why don't all vegetarians have diabetes and whatnot if what you say is true...
I'm substantially veggie and eat a lot of carbs...nothing you said is true...I lost 40 Lbs pretty easily...I don't have diabetes or blood glucose issues, etc...I didn't have to tank my diet to lose weight either as you suggest...I lost my weight about 4 years ago and did so eating around 2200-2300 calories...I eat 3,000 plus in maintenance.
Typical keto evangelism and fear mongering...
ETA: if you're going to go keto, I'd highly recommend consulting with your doctor..despite what the ketoangelicals claim, there are health risks associated with low carb and keto diets. For one, uric acid levels will rise which may or may not be an issue...it would be a huge issue for me. Keto doesn't cure everything under the sun...
The uric acid issues are disputed. Some have found they rise during the the first 6 to 12 weeks while becoming fat adapted and ketones are rising, but it falls back to, or below, normal after that. Others found there is no rise in uric acid but only a decrease. I'm assuming you have found other studies that state uric acid levels rose and stayed elevated beyond fat adaption?
High fat diets are dangerous for those who have fat malabsorption issues, though rare.
I have read plenty and experienced it myself...I've had gout since I was in my mid twenties...it was diagnosed when I was doing keto to drop a few vanity pounds back then...I just woke up one night and thought I had broken my foot (I get it in my ankle)....my uric acid was through the roof as evidenced by my blood work (which was fine previously) and my first gout attack...I know you all dispute anything that might be negative to your WOE though...so no surprise there really...keto cures all!
Gout is one of the primarily reasons I eat substantially vegetarian...I tried early on with MFP to do the whole 1 gram per Lb of LBM of protein thing and was eating a lot of meat...gout flared right away.
I'm sorry you have gout. It's no fun. My husband has gout but in his knee. Want to guess how he's treating it and how he ate while losing 20lbs over the last couple of months?
Yeah. He went lower carb. Not keto. That's not something he wants to do, but under 150g of carbs on most days. He hasn't had a flare-up since changing his diet to a low fructose, low grain, lower carb diet.
He couldn't do mostly vegetarian since he doesn't like "rabbit food" - his term and not mine. I out eat him in vegetables everyday.
...And I "dispute anything that might be negative to your WOE though...so no surprise there really...keto cures all! It's like you all just live in your own little echo chamber...it's like the Fox News of dieting"? Really?
Having your own little closed group is the epitome of an echo chamber...but I'm sure the discussions are all "fair and balanced" and provide for multiple points of view...
Echo chamber? LOL Funny. Not judgemental in the least.
It's more about going to a group with a similar focus, who enjoy discussing related low carb topics, where you can find more information. Most around the main boards know very little about LCHF diets. Their advice is often not correct. I think it makes sense to go to a group of people who enjoys researching and learning about low carb and tend to have similar experiences with the diet.... unless you would rather the thousands in the active LCD group discussed their low carb topics on the main boards? LOL
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I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.0
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AngeleyesJo wrote: »AngeleyesJo wrote: »I think my meals could be a but carb heavy and my snacks sweet, maybe just need to adjust my diet but not sure how?
Angel, you would adjust macros in your meals for satiety only. Macro adjustment does not directly cause weight loss. It's the dietary plan that keeps you full enough to stay in a calorie deficit that does.
This is what I'm hoping to achieve since I've been having wobbles with blood sugar like constant hunger shakes weakness feeling sick
Understood. When I eat an overabundance of a sweet food, I psychologically want more because it tastes so darned good.
However, when I make up my mind to have a sweet/carb snack, if I take serving, weight it, put package away, and then eat only that, I'm okay. Sometimes this means that I have a smaller serving than on the package.
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I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?0 -
I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?
Yes this would work.... If you have willpower made of steel 1 -
Christine_72 wrote: »I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?
Yes this would work.... If you have willpower made of steel
Nah, willpower of steel is nothing. It's all about choices.1 -
I'd struggle stopping at 1/2 a muffin, the other half wouldn't make it to the end of the day..
Personally if i couldn't eat a whole muffin or quest bar etc etc I'd prefer not to bother at all. That's just me though My willpower just isn't that strong. 0 -
I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?
There is still potential for the OP to run into the same problem. I have no issue with incorporting treats but its obvious it wont work often for the OP. If the choice is based on compliance and satiety, then i doubt keep muffins in her diet often ia going to work. Or ahe can find another muffin recipe that is protein heavy. I have been trying some from http://www.theproteinchef.co0 -
Christine_72 wrote: »I'd struggle stopping at 1/2 a muffin, the other half wouldn't make it to the end of the day..
Personally if i couldn't eat a whole muffin or quest bar etc etc I'd prefer not to bother at all. That's just me though My willpower just isn't that strong.
I am the same as you. Half of muffin isnt worth my time.2 -
Christine_72 wrote: »I'd struggle stopping at 1/2 a muffin, the other half wouldn't make it to the end of the day..
Personally if i couldn't eat a whole muffin or quest bar etc etc I'd prefer not to bother at all. That's just me though My willpower just isn't that strong.I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?
There is still potential for the OP to run into the same problem. I have no issue with incorporting treats but its obvious it wont work often for the OP. If the choice is based on compliance and satiety, then i doubt keep muffins in her diet often ia going to work. Or ahe can find another muffin recipe that is protein heavy. I have been trying some from http://www.theproteinchef.co
Understood.
But, I too, never thought I could moderate the carb/sweet foods, until I gave it a try. But, to each their own. 0 -
Chunkahlunkah wrote: »lemurcat12 wrote: »AngeleyesJo wrote: »AngeleyesJo wrote: »I think my meals could be a but carb heavy and my snacks sweet, maybe just need to adjust my diet but not sure how?
Angel, you would adjust macros in your meals for satiety only. Macro adjustment does not directly cause weight loss. It's the dietary plan that keeps you full enough to stay in a calorie deficit that does.
This is what I'm hoping to achieve since I've been having wobbles with blood sugar like constant hunger shakes weakness feeling sick
Maybe try logging when you are feeling that way and then looking over it. Could be meal timing, although I'd probably try including protein with all snacks and meals (the muffin would have been low protein, probably). Also, like ksharma, I am find with carbs in general but do find baked goods particularly non filling (although they don't make me feel hungry). They might end up being a snack that doesn't work for you.
To the bold part - I'm jealous! It stuns me that people can eat baked goods and NOT feel more hungry afterwards. I guess it sounds as odd on the other side, that it makes us feel hungrier.
This is a pattern I've observed in myself since my early teens.
My body does not react to blood sugar spikes the same as yours does, that's for sure.
For me, I need to eat the right ratios to not trigger a blood sugar spike which then makes me hungry. So if I eat carbs, I can often be ok so long as the carb is high fiber. Not always though.
And if it's not high fiber, I *need* protein with it.
The more sugar/carbs I eat at once, the more protein/fiber/fat that I need to offset it. Consequently, I've learned to just limit the amount of sugar/carbs I eat at once bc too much at once means I need a whole lot of other foods to offset that spike. I can have a big appetite, but it's not big enough to want to eat *that* much food at once!
Wow, imagining being able to freely eat carbs without them triggering an appetite increase is blowing my mind bc it's so not what my life has been. I'd be able to eat quite differently and no longer need the adaptations I've leaned.
My system reacts the same way. I can have sugary things in combination with protein and fiber to make it lower glycemic. Then it digests a bit slower, and I don't get the "sugar crave/sugar crash/repeat cycle that I would if I had something sweet in isolation.
A sweet muffin in the morning would start that cycle early for me, and I would be "fake hungry" soon after eating it. Then I would fight the craving, be miserable, and feel fatigued if I didn't go for more high carb. It is not fun. So I'd rather avoid the muffin or whatever and choose something that doesn't set a bad tone for the day.
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I think the solution to the whole problem for the OP, drop the muffins. Low satiety and highly caloric because it's loaded with fats and carbs. Replace it with more foods that are high in protein, fiber and mix in fat as necessary. I don't see how this is a carb vs fat problem, but rather a choice of food. When I am in a cut, i rarely eat ice cream or Klondike bars. Why because they don't fill me. So I replace them with fruit and cool whip. The later has a lot more volume and high satiety levels.
I disagree. Why not have a half muffin, or even quarter the muffin, and save the rest for another day?
That would work for me if there was an egg or protein with it as a meal and the muffin was low carb and had fiber in it, though. But for someone who gets a sugary muffin who has problems with sugar, even 1/2 muffin in isolation could start up the hungries.1 -
Let's call a spade a spade. It sounds like this was a grocery store muffin (or similar). Those aren't really muffins; they're cake in a different shape. Pretty much empty calories. And those tend to leave people hungry.
I don't see any need to give up muffins. But maybe consider making some actual muffins (which, when done properly, are actually pretty healthy - full of fibre and other nutrients)? Or treat the store bought muffins as you'd treat cake, portioning accordingly.2 -
True SusanMFindlay. Most muffins are really cupcakes in disguise.2
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AngeleyesJo wrote: »AngeleyesJo wrote: »I've had a few strange symptoms that are almost like a diabetic but I'm not diabetic, last night I had a nice meal of skinless fish, boiled potatoes and veg, was OK then had a choc chip muffin as a treat, after I felt very hungry yet I'd had the meal beforehand, was it the carbs or sugars in the Muffin?
How many calories are you eating a day, and what is your height and weight?
Skinless fish and boiled veg don't have many calories.
You may just literally be hungry.
As for carb sensitivity, I think it affects some people drastically and they are forced to join closed groups on MFP and Facebook.
I'm 5 ft tall and weigh 144 pounds, have lost two stones but now seem to be struggling closer to target weight, I eat about 1600 to 1700 calories
5 ft? Hmm, that's my maintenance calorie limit and I'm 5 ft 9.5 inches.
You might need to reset MFP to adjust for the weight you've lost. It's supposed to recalculate your limit every 10 lbs you lose, but it never did for me. I had to change my weekly goal higher then back lower every 10 lbs I lost.
Also, did the event in the OP only happen once? As I said above, you may have just been hungry.0 -
I thought a cupcake was just a muffin with frosting.4
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