Craving Carbs
Replies
-
msjennigirl wrote: »When we are thinking about our entire healthy being, all carbs are not equal. Sources of carbs absolutely matter. The FDA recommends you limit your intake of simple carbohydrates such as refined grains and sugar, which people often refer to as "bad carbs." Further, we are encouraged to increase complex carbs with fiber. When people discuss the "good carbs" these are to what they are usually referring. Before I get "Woo"s like crazy, this is the FDA I'm using as a source, folks. Health isn't all about weight loss.
The reason why people should be thoughtful about refined grains and sugar is because they can often cause people to exceed their calorie goals or crowd out other things that we need. Other than that, there isn't any reason why someone can't consume refined grains and/or sugar and still maintain a healthy weight and meet their nutritional needs.8 -
nmagdy2017 wrote: »Wow! You are such an amazing community. Thanks for your willingness to help. To answer all the questions:
My calorie intake is 1300 per day
Weight: 73 kg
Height:165 cm
I am trying to reduce carbs in my daily intake so the distribution is:
- 45% protin
- 25% carbs
- 30% fats. (To be honest, I haven't been keen to get healthy fats).
I started noticing the crave with grapes then my main weak point is bread
So 5'5" and 160 pounds. What's your final goal weight? What's your weekly weight loss goal set to? What percentage of your exercise calories do you eat back?
As others have said, part of the problem may be that you are creating an overly aggressive calorie deficit.
When my appetite spikes premenstrually, I'd crave carbs if I didn't adjust to maintenance calories for a few days and simply eat more regular food.
Also, eating protein with carbs helps me a lot. I'd never have just grapes, but add some cheese or nuts to it. Nuts have healthy fat, as does avocado.
Bread from wheat flour can trigger me, but bread from sprouted grains from brands like Ezekial or Alvarado St Bakery (available in the freezer section of all the grocery stores in my area) does not.2 -
GottaBurnEmAll wrote: »
You could be getting woo's because of your misuse of complex and simple carbs.
Complex carbs are starches. They include refined carbs like white bread and white rice.
Simple carbs are sugars. They include "good carbs" like apples and raspberries.
Terminology is important, and many web sites get "simple" and "complex" carbs just flat out wrong.
You can also be perfectly healthy eating a varied diet that includes some refined carbs. Everything is about balance.[/quote]
I specified "increase complex carbs with fiber." Foods that contain high sugar content, and are rich in fiber, such as many fruits (not juice) are also complex. My usage is accurate, straight from the FDA, which is apparently wrong, according to the MFP community. Again, health is about more that CICO. We need to care more about what we put in our bodies.10 -
msjennigirl wrote: »GottaBurnEmAll wrote: »
You could be getting woo's because of your misuse of complex and simple carbs.
Complex carbs are starches. They include refined carbs like white bread and white rice.
Simple carbs are sugars. They include "good carbs" like apples and raspberries.
Terminology is important, and many web sites get "simple" and "complex" carbs just flat out wrong.
You can also be perfectly healthy eating a varied diet that includes some refined carbs. Everything is about balance.
I specified "increase complex carbs with fiber." Foods that contain high sugar content, and are rich in fiber, such as many fruits (not juice) are also complex. My usage is accurate, straight from the FDA, which is apparently wrong, according to the MFP community. Again, health is about more that CICO. We need to care more about what we put in our bodies. [/quote]
You're still wrong.
The reference to "complex" and "simple" has to do with the molecular structure of the carbohydrates in question.
Fruits are usually richest in fruit sugar, not fiber, and are classified as simple carbs because of the sugar. The sugar is a simple carb because sugar is a monosaccharide.
Starch, on the other hand, is a polysaccharide, and even the lowly white rice will still qualify as a complex carb because it's a polysaccharide.
You can't use "healthist" terms to redefine what are terms based on chemical structure.
It might be serving the better interest of a healthier diet to choose less refined carbohydrates in most cases, but the language surrounding those choices should be clear. It should be stated that the choices should be less refined, and not ambiguously and incorrectly stated in terms of complex vs. simple, especially when those terms are being misused.9 -
msjennigirl wrote: »I specified "increase complex carbs with fiber." Foods that contain high sugar content, and are rich in fiber, such as many fruits (not juice) are also complex. My usage is accurate, straight from the FDA, which is apparently wrong, according to the MFP community. Again, health is about more that CICO. We need to care more about what we put in our bodies.
For further reference for those who are interested:
Simple carbs :https://medlineplus.gov/ency/imagepages/19534.htm
Complex carbs: https://medlineplus.gov/ency/imagepages/19529.htm
Neither is good or bad, they just have different functions. Simple carbs are good when you need energy, bad when you don't need the energy and they cause you to go over your calorie goal. And if you are eating a diet full of lean protein, healthy fat, and plenty of fiber, there is nothing wrong with having a handful of M&Ms after dinner if it fits in your calories. It's only bad if your entire diet is problematic.
Anyway, this is all off topic because OP didn't say she was craving specific kinds of carbs, or ask about the healthiness of her carb choices. In fact, the only food she mentioned was grapes, which she said caused her to crave more carbs. This is most likely because she is over-restricting her calories and the simple sugar/little bit of fiber from grapes isn't nearly enough to tide her over to her next meal.7 -
OliveGirl128 wrote: »Eat carbs for breakfast. Have good carbs like quinoa and oats. Make sure you have them in breakfast everyday. Lunch - reduce carb intake. Make is lower. Dinner - no carbs. Start slow. Get carbs off dinner completely. Then, try the same for lunch when you are comfortable with no carb dinners. When we try and take carbs out completely, they come back and bite us just like this. So go slow and do it one meal at a time. Give your body a little time.
Why should the op only eat carbs in the morning? What's wrong with carbs later in the day?
Carbs aren't bad.
Carbs aren't bad at all. Since she has specific carb craving, I suggested what helped me.0 -
janejellyroll wrote: »A carbohydrate is a carbohydrate. MFP can't distinguish between "good" and "bad" carbohydrates because those categories don't really have a meaning.
Well, you can eat white rice or whole grain rice. White bread or whole wheat. Apple juice or apples.
Same carbs, but which is more nutritious?6 -
nmagdy2017 wrote: »Hi All
REALLY NEED HELP
I have been trying to adjust my bad eating habits and loss weight but I remain to be at the same place for so long now.
The reason is basicly carbs. All of a sudden I crave them as an addict and eat A LOT. Mostly late at night but it happens in the morning too.
Any advises to stop this?
I second adjusting your macros to include more carbohydrates (40 protein, 30 carb, 30 fat) and don't be stingy with the fat, since that may help with satiety. Choose carb-rich foods that also contain at least 5g of fiber a serving - this may also help you with satiety. Finally, I would suggest that maybe your deficit is too steep to be reasonable.
0 -
Jthanmyfitnesspal wrote: »janejellyroll wrote: »A carbohydrate is a carbohydrate. MFP can't distinguish between "good" and "bad" carbohydrates because those categories don't really have a meaning.
Well, you can eat white rice or whole grain rice. White bread or whole wheat. Apple juice or apples.
Same carbs, but which is more nutritious?
If your diet is lacking in fiber, then yeah it would probably be healthier to eat the "whole" version. But if you are already eating a nutritious diet, there is no harm in having some apple juice or a couple of slices of white bread. For what it's worth, there is hardly any difference between white rice and brown rice nutritionally.
But it doesn't seem like OP had any questions about health or nutrition, and if she is trying to eat less carbs, whether the carb is a healthier carb or not is kind of immaterial, isn't it?3 -
Reading your post reminded me of how I used to feel and behave when I was eating more carbs than my body could handle. People who are frequently craving crackers, potatoes, breads, pasta, chips, cakes, etc are possibly suffering from the effects of unbalanced blood sugar and insulin response. If you completely stop eating these kinds of carbs for a week, just to experiment, you might notice that by the end of the week you don't crave these foods quite so much. If that's the case, do another week. Hard as it is to believe, maybe you're happier without those foods because a life without cravings is pretty peaceful. Or maybe not.
You're going to get conflicting advice on carbs. The bottom line is, you need to determine for yourself what is the right amount of carbs for you through trial and error. All I can do is tell you what works for me, but what works for me is not universal. I do recommend that you experiment with my way and experiment with someone else's way. You'll discover what makes you happy and satisfied that way.
This is what works for me:
I consume around 80 - 90 grams carbs a day on a 1250 - 1300 calorie diet. (I'm sedentary due to physical limitations.)
I try not to eat more than 40 grams of carbs in one meal.
I ALWAYS eat around 30 grams of protein before consuming carbs, unless the carbs come from veggies or yogurt.
I think of grains, rice, starchy veggies like corn and potatoes, refined sugar and fruit as treats to eat only after I meet my protein goal and eat a variety of veggies and some healthy fats.
No foods are off limits. I just recognize that if I eat cake, I will be hungry and cranky and pestered by cravings every 1/2 hour for a few days afterward. I don't claim to know the physiology behind this. I just know it's true for me.
This way of eating has helped tremendously in taming my cravings for grains, starches and refined sugars. Maybe it's worth a try for you. If it doesn't calm down your cravings, then it's not the right approach for you. Best wishes!3 -
(1) What is your carb goal? Nothing wrong with carbs within your calories if you get enough protein and fat and a nutrient dense diet, which carbs can help with.
(2) If you are really craving just "carbs," eat a carrot or some berries. If you mean a specific food, it probably helps to name the specific food and try to fit it in in a small amount or regularly or whatever (depending on what it is), as part of eating mindfully. Carbs are in a huge variety of foods.0 -
tabithahayes2000 wrote: »It just seems that I cannot honestly fit my food intake into a realistic goal percentage(protein/.carbs/ fat. Eat healthy and nutritious is my goal so I think I need to find perhaps more of a Whole Food type of group? Thank you SO much for the low carb list! I love reminding myself of the low/high foods. Thank you so much!
You can change your goals to be for whatever amount of carbs you want. Like I said in my last post, if you are getting adequate fat and protein eating more carbs is fine.
I don't tend to go over sugar since I eat more vegetables than fruit, but I eat fruit and unless one is at a low calorie level that shouldn't blow the sugar recommendation. That said, I ignore sugar from nutrient dense foods like fruit and simply glance at the sources of my sugar (if you know what you eat it should not be a surprise). Many people track fiber, not sugar, which might be a better approach for you.
MFP does not require that you focus on macros or sugar or hit certain amounts, those are just options.0 -
nmagdy2017 wrote: »Wow! You are such an amazing community. Thanks for your willingness to help. To answer all the questions:
My calorie intake is 1300 per day
Weight: 73 kg
Height:165 cm
I am trying to reduce carbs in my daily intake so the distribution is:
- 45% protin
- 25% carbs
- 30% fats. (To be honest, I haven't been keen to get healthy fats).
I started noticing the crave with grapes then my main weak point is bread
Ah, sorry, I see you already answered this.
1300 may be too aggressive at your current activity level.
Personally, the macros you indicate would not work for me, as they are so high in protein. I'd need more fat to be satisfied, others would likely need more starchy carbs. Maybe try budgeting for a bit more bread (if you miss it), and fruit? I assume you are already eating your veg.
Why are you trying to reduce carbs? I did it because I felt more satisfied on lower carbs/higher fat, and also it just seemed to be naturally how I liked to eat, but I wouldn't force it.0 -
nmagdy2017 wrote: »Wow! You are such an amazing community. Thanks for your willingness to help. To answer all the questions:
My calorie intake is 1300 per day
Weight: 73 kg
Height:165 cm
I am trying to reduce carbs in my daily intake so the distribution is:
- 45% protin
- 25% carbs
- 30% fats. (To be honest, I haven't been keen to get healthy fats).
I started noticing the crave with grapes then my main weak point is bread
That's pretty low. Unless you have a medical reason or are trying to get into ketosis, there's no benefit to cutting carbs that low, and if it's leading you to eliminate nutritious foods such as fruit from your diet, that's not optimal.
1 -
Jthanmyfitnesspal wrote: »janejellyroll wrote: »A carbohydrate is a carbohydrate. MFP can't distinguish between "good" and "bad" carbohydrates because those categories don't really have a meaning.
Well, you can eat white rice or whole grain rice. White bread or whole wheat. Apple juice or apples.
Same carbs, but which is more nutritious?
Foods do have different micronutrients depending on type. This doesn't change what a carbohydrate is or make some carbohydrates "bad."5 -
CynthiasChoice wrote: »Reading your post reminded me of how I used to feel and behave when I was eating more carbs than my body could handle. People who are frequently craving crackers, potatoes, breads, pasta, chips, cakes, etc are possibly suffering from the effects of unbalanced blood sugar and insulin response. If you completely stop eating these kinds of carbs for a week, just to experiment, you might notice that by the end of the week you don't crave these foods quite so much. If that's the case, do another week. Hard as it is to believe, maybe you're happier without those foods because a life without cravings is pretty peaceful. Or maybe not.
You're going to get conflicting advice on carbs. The bottom line is, you need to determine for yourself what is the right amount of carbs for you through trial and error. All I can do is tell you what works for me, but what works for me is not universal. I do recommend that you experiment with my way and experiment with someone else's way. You'll discover what makes you happy and satisfied that way.
This is what works for me:
I consume around 80 - 90 grams carbs a day on a 1250 - 1300 calorie diet. (I'm sedentary due to physical limitations.)
I try not to eat more than 40 grams of carbs in one meal.
I ALWAYS eat around 30 grams of protein before consuming carbs, unless the carbs come from veggies or yogurt.
I think of grains, rice, starchy veggies like corn and potatoes, refined sugar and fruit as treats to eat only after I meet my protein goal and eat a variety of veggies and some healthy fats.
No foods are off limits. I just recognize that if I eat cake, I will be hungry and cranky and pestered by cravings every 1/2 hour for a few days afterward. I don't claim to know the physiology behind this. I just know it's true for me.
This way of eating has helped tremendously in taming my cravings for grains, starches and refined sugars. Maybe it's worth a try for you. If it doesn't calm down your cravings, then it's not the right approach for you. Best wishes!
This way of eating is very similar to what I do - but I'm diabetic. It benefits me because my pancreas and liver don't work properly and anything more than about 45g of carbs raises my blood sugar to unsafe levels. But there is no reason to believe the OP has a health problem, and most healthy people can tolerate quite a few more carbs than this without issues.4 -
Indeed, if OP has been craving carbs since trying to do 25% at 1300, it sounds like the craving may actually be the result of going down to 80-90 g of carbs a day, and not going to solved by it.
0 -
I didn't notice the 25% carbs at 1300 calories. If the OP is actually doing this consistently over at least a week with no cheat days, and spreading those carbs out through the day, not in just one meal, then the OP has already tried my method of eating aimed at reducing cravings.
Has anyone mentioned that a proper amount of sleep and staying hydrated helps a lot with cravings?
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 430 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions