Of refeeds and diet breaks
Replies
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Love the photos!
Day two is not going according to plan since the horrid weather has precipitated a migraine. No run this morning.
I took a shot and just walked on my treadmill once the meds kicked in, but am overall taking it easy, so will not have a lot of calories to play with. I will, however, eat at maintenance and try to keep keep to the recommended macro mix.
I'm not terribly hungry, and it's almost three in the afternoon and I haven't eaten yet. I have butternut squash in the oven and today's intake will likely involve a boatload of that and cottage cheese. That's all that sounds appealing to me, tbh.4 -
very pretty!
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Beautiful photos ... thank you
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Beautiful pics Nony, the second one looks like a fairy land
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Quick update...glycogen depletion (dipped down 2.6lbs), so carb down and calorie down for 3 days...on day one of refeed today...what an interesting ride so far. My veins seem to do a very surge-y thing when my blood sugar or glycogen levels or something rises and dips suddenly (does the same thing on depletion)...they really bulge and show up all over my body, yikes! Silly observation, but messing with calories and macros in a controlled way is helping me to see how it all affects my body. I am on 400g of carbs per day for 3 days (2600 calories) to refuel glycogen (preparation for week one of hypertrophy training, PHUL)...then 2 weeks of a 250 cal raise on my previous deficit amount (so around 2220). Then maintenance (2470) for 4 weeks. I am hoping my TDEE calcs have been correct. Surplus (2720 cals) for 6 weeks. Am doing this until the end of January. Come end of January I am back to the fat loss. I am hoping by about August 2018 I will be near or at target. Hoping this gives me some perspective and a little practice at maintaining (and gaining in a controlled manner) and observing what my body does when fuelling it properly and not having the mindset that being in a deficit is the only place where good things happen, if that makes sense.
My carb go tos (never had to eat this much carbohydrate in one day) are cereal (this low fat one as keeping fat below 50g as recommended) and crumpets. Oh and I ate a whole cantaloupe melon the afternoon/evening before carb up.
Other specs are: I go to the gym 3 times per week for an hour (heavy lifting). I cycle to and from work (only 4 miles per day). I also walk an hour a day to wind down (about 4 miles). I work in care (8 - 5 week days), so am not sat at a desk. I reckon I am moderately active....
So far so good.5 -
Christine_72 wrote: »Beautiful pics Nony, the second one looks like a fairy land
Middle of Middle Earth, so elves are a possibility!!5 -
First day of PHAT in the bag.. So far, I really like the structure... but well see after the hypertrophy days. Didn't lose too much weight from the bench and was comfortable pumping out 3x5 @ 175 (previous high was 205), so Ill bump up quickly.3
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I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.7 -
GottaBurnEmAll wrote: »I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.
Me too, on both counts. I think that, hopefully, seeing this works for others will inspire people to try it for themselves.5 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.
Me too, on both counts. I think that, hopefully, seeing this works for others will inspire people to try it for themselves.
Honestly, I read the more technical sounding thread a while ago and wasn't that moved by it. This thread feels more personal, and I hope it reaches people like the me I was a year ago, ready to do something silly to be done with dieting, or those who have been at it a long time and need to learn about this stuff.
I wish I had been able to read this thread a year ago.3 -
GottaBurnEmAll wrote: »Nony_Mouse wrote: »GottaBurnEmAll wrote: »I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.
Me too, on both counts. I think that, hopefully, seeing this works for others will inspire people to try it for themselves.
Honestly, I read the more technical sounding thread a while ago and wasn't that moved by it. This thread feels more personal, and I hope it reaches people like the me I was a year ago, ready to do something silly to be done with dieting, or those who have been at it a long time and need to learn about this stuff.
I wish I had been able to read this thread a year ago.
Yeah, I think the real life experiences make it a lot more relatable.
And sorry! Had I known this a year ago, I would have started the thread then 4 -
@Nony_Mouse, your hike looks magical - so pretty. I've never been to nz, as close as it is to aus!
I've got a high carb day today, with so much food! I don't normally have high cal days during the week, but this week's training is different to normal and I'm trying to take advantage of the carbs. One thing that annoys me is limiting protein sources as their is so much in the carb sources...
I bumped up cals/carbs a little (20g per day) last week and still maintained weight. I'm thinking I'll give it another week and bump it up again.5 -
I just finished my cereal and yogurt dessert. So full. Uncomfortably so. Four servings of cereal was needed to get my calories up to where they should be. And that's leaving 100 calories wiggle room for sloppy logging since that's how I roll.
I'm actually looking forward to eating at deficit tomorrow, and hoping my migraine vacates the building. I'll see how I feel in the morning. I still haven't decided whether I want to run or lift tomorrow. Probably lift. It all depends how my head feels.2 -
I've found it gets easier getting all that food in. Part of that has been better timing, and yesterday's delicious little calorie bombs in the form of dried fruit was excellent.1
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Nony_Mouse wrote: »I've found it gets easier getting all that food in. Part of that has been better timing, and yesterday's delicious little calorie bombs in the form of dried fruit was excellent.
Well, it's interesting. I've eaten much more in a binge for sure! It's just that I came into this refeed weekend not feeling particularly hungry, which is something that has not been the case when I've binged.
As I've sort of alluded before, I'm hoping that doing these refeeds (and some of the other changes I've made) preempts the so-hungry-I'm-led-to-wanting-to-binge days and that they just stop happening.
I'm nearing an amount in days for a record of not having a binge. I feel pretty good about that and want to stay focused this week on pushing past that record and keeping compliant.6 -
Nony_Mouse wrote: »I've found it gets easier getting all that food in. Part of that has been better timing, and yesterday's delicious little calorie bombs in the form of dried fruit was excellent.
Yes! An acquired skill. Just as eating in calorie deficit is.2 -
Oh I have definitely eaten way more on a binge.
I did run a fairly big deficit on Friday (not outrageous, and entirely composed of exercise cals), so maybe that's why I was primed for eating plenty on Saturday. The Sunday hunger is weird, and I think the nibbling at pieces of dried fruit every now and then throughout my hike helped that (plus hiking blunts my hunger). Today is another day of 'hmmm, I'm hungry'. I half tempted to see what a third day at maintenance would do, but I also don't want to be squeezing my deficit into four days (and am being recalcitrant about lowering it), so sticking with Monday being my small deficit day for now.
What I should do is go for a short walk now, before dragging a cat to the vet.4 -
I've loved reading this entire thread though I haven't gotten to listen to the podcast - my one year old keeps me pretty busy. My husband and I have sort of accidentally fallen into the 5/2 way of eating since we joined MyFitnessPal. We tend to have parties or events on the weekends and we've just been a bit looser with the calorie restriction.
I have a few questions and I hope that someone more knowledgeable than me (who's had more experience, read the studies, etc) can help me out or at least point me in the right direction.
I'm 5'7, currently 188 lbs. At peak pregnant a year ago, I was 242 and then dropped to 213 pretty quickly where I maintained for awhile. Since August 2017, I've been eating between 1600-1800 calories most days and gotten down to 188. My son turned a year on October 17, and I'm still breastfeeding a few times a day and once or twice over night. I target 1800 calories which seems to work pretty well and hasn't impacted my milk supply. On weekends, I eat closer to 2000 calories per day. I started and finished c25k and started the bridge to 10K plan and run 2-3 times a week when I can get to the gym. I know n=1, everyone's NEAT can vary, etc.
Do my calories seem like they're in the right ballpark? I've been losing an average of 1.5 lbs per week and I'm okay with that. I'm not really sure what my body fat % is - my scale says about 50%, a website calculator says 36% (I know, I know - two VERY unreliable sources). I don't really know what my TDEE is either. I settled on my calorie goal after some trial and error. I haven't focused on macros yet as my initial goal was strictly weight loss. I tend towards 20% protein, 50% carb, and 30% fat.
If you were me, what would you do? Focus more on macros at the same calorie levels? Tweak the calories I'm consuming? My husband and I are planning to begin trying to expand our family in January, so this is really only for the next two months and once I get pregnant then it'll be a different goal. I'm below my pre-pregnancy weight already so anything else I lose now is a bonus and ideally I won't gain 50lbs again.0 -
eponine1984 wrote: »I've loved reading this entire thread though I haven't gotten to listen to the podcast - my one year old keeps me pretty busy. My husband and I have sort of accidentally fallen into the 5/2 way of eating since we joined MyFitnessPal. We tend to have parties or events on the weekends and we've just been a bit looser with the calorie restriction.
I have a few questions and I hope that someone more knowledgeable than me (who's had more experience, read the studies, etc) can help me out or at least point me in the right direction.
I'm 5'7, currently 188 lbs. At peak pregnant a year ago, I was 242 and then dropped to 213 pretty quickly where I maintained for awhile. Since August 2017, I've been eating between 1600-1800 calories most days and gotten down to 188. My son turned a year on October 17, and I'm still breastfeeding a few times a day and once or twice over night. I target 1800 calories which seems to work pretty well and hasn't impacted my milk supply. On weekends, I eat closer to 2000 calories per day. I started and finished c25k and started the bridge to 10K plan and run 2-3 times a week when I can get to the gym. I know n=1, everyone's NEAT can vary, etc.
Do my calories seem like they're in the right ballpark? I've been losing an average of 1.5 lbs per week and I'm okay with that. I'm not really sure what my body fat % is - my scale says about 50%, a website calculator says 36% (I know, I know - two VERY unreliable sources). I don't really know what my TDEE is either. I settled on my calorie goal after some trial and error. I haven't focused on macros yet as my initial goal was strictly weight loss. I tend towards 20% protein, 50% carb, and 30% fat.
If you were me, what would you do? Focus more on macros at the same calorie levels? Tweak the calories I'm consuming? My husband and I are planning to begin trying to expand our family in January, so this is really only for the next two months and once I get pregnant then it'll be a different goal. I'm below my pre-pregnancy weight already so anything else I lose now is a bonus and ideally I won't gain 50lbs again.
The only thing i would do is add resistance training. And then slowly start tapering your deficit back as you get closer to a healthy weight.2 -
It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.0 -
JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.1 -
Nony_Mouse wrote: »JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.
Nah i think my best bet is meals. Im hungry constantly and want to eat constantly im thinking ill stick to my regular stuff...eggs..tuna...potatoes...veggies....and fruit xD Just try to package them in a way that i get 4-5 good solid meals and maybe near the end try to aim for less meals if it works the way im hoping it will xD Calorie dense stuff is dangerous in my current situation lol
Weirdly my macros never suffered i picked my snacks well and even then majority of them were fruit based although admittedly were getting worse last week or so lol. Was easy to fool self i wasnt slipping even harder thn i realized lol. Fingers crossed2 -
eponine1984 wrote: »I've loved reading this entire thread though I haven't gotten to listen to the podcast - my one year old keeps me pretty busy. My husband and I have sort of accidentally fallen into the 5/2 way of eating since we joined MyFitnessPal. We tend to have parties or events on the weekends and we've just been a bit looser with the calorie restriction.
I have a few questions and I hope that someone more knowledgeable than me (who's had more experience, read the studies, etc) can help me out or at least point me in the right direction.
I'm 5'7, currently 188 lbs. At peak pregnant a year ago, I was 242 and then dropped to 213 pretty quickly where I maintained for awhile. Since August 2017, I've been eating between 1600-1800 calories most days and gotten down to 188. My son turned a year on October 17, and I'm still breastfeeding a few times a day and once or twice over night. I target 1800 calories which seems to work pretty well and hasn't impacted my milk supply. On weekends, I eat closer to 2000 calories per day. I started and finished c25k and started the bridge to 10K plan and run 2-3 times a week when I can get to the gym. I know n=1, everyone's NEAT can vary, etc.
Do my calories seem like they're in the right ballpark? I've been losing an average of 1.5 lbs per week and I'm okay with that. I'm not really sure what my body fat % is - my scale says about 50%, a website calculator says 36% (I know, I know - two VERY unreliable sources). I don't really know what my TDEE is either. I settled on my calorie goal after some trial and error. I haven't focused on macros yet as my initial goal was strictly weight loss. I tend towards 20% protein, 50% carb, and 30% fat.
If you were me, what would you do? Focus more on macros at the same calorie levels? Tweak the calories I'm consuming? My husband and I are planning to begin trying to expand our family in January, so this is really only for the next two months and once I get pregnant then it'll be a different goal. I'm below my pre-pregnancy weight already so anything else I lose now is a bonus and ideally I won't gain 50lbs again.
Agreeing with Lemon, though I'd add possibly increasing protein a bit, so that it falls within the recommended 0.6-0.8g per lb of ideal weight. I wouldn't drop fat (important for hormonal health!), so you may need to sacrifice some carbs.2 -
JaydedMiss wrote: »Nony_Mouse wrote: »JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.
Nah i think my best bet is meals. Im hungry constantly and want to eat constantly im thinking ill stick to my regular stuff...eggs..tuna...potatoes...veggies....and fruit xD Just try to package them in a way that i get 4-5 good solid meals and maybe near the end try to aim for less meals if it works the way im hoping it will xD Calorie dense stuff is dangerous in my current situation lol
Weirdly my macros never suffered i picked my snacks well and even then majority of them were fruit based although admittedly were getting worse last week or so lol. Was easy to fool self i wasnt slipping even harder thn i realized lol. Fingers crossed
Are you getting enough fat, though? I tended to crave sugary stuff when I wasn't getting enough fat.
Granted that I don't need much, but it took me a while to find my sweet spot. I'm comfortable now around 50 -55 grams a day.1 -
eponine1984 wrote: »I've loved reading this entire thread though I haven't gotten to listen to the podcast - my one year old keeps me pretty busy. My husband and I have sort of accidentally fallen into the 5/2 way of eating since we joined MyFitnessPal. We tend to have parties or events on the weekends and we've just been a bit looser with the calorie restriction.
I have a few questions and I hope that someone more knowledgeable than me (who's had more experience, read the studies, etc) can help me out or at least point me in the right direction.
I'm 5'7, currently 188 lbs. At peak pregnant a year ago, I was 242 and then dropped to 213 pretty quickly where I maintained for awhile. Since August 2017, I've been eating between 1600-1800 calories most days and gotten down to 188. My son turned a year on October 17, and I'm still breastfeeding a few times a day and once or twice over night. I target 1800 calories which seems to work pretty well and hasn't impacted my milk supply. On weekends, I eat closer to 2000 calories per day. I started and finished c25k and started the bridge to 10K plan and run 2-3 times a week when I can get to the gym. I know n=1, everyone's NEAT can vary, etc.
Do my calories seem like they're in the right ballpark? I've been losing an average of 1.5 lbs per week and I'm okay with that. I'm not really sure what my body fat % is - my scale says about 50%, a website calculator says 36% (I know, I know - two VERY unreliable sources). I don't really know what my TDEE is either. I settled on my calorie goal after some trial and error. I haven't focused on macros yet as my initial goal was strictly weight loss. I tend towards 20% protein, 50% carb, and 30% fat.
If you were me, what would you do? Focus more on macros at the same calorie levels? Tweak the calories I'm consuming? My husband and I are planning to begin trying to expand our family in January, so this is really only for the next two months and once I get pregnant then it'll be a different goal. I'm below my pre-pregnancy weight already so anything else I lose now is a bonus and ideally I won't gain 50lbs again.
The only thing i would do is add resistance training. And then slowly start tapering your deficit back as you get closer to a healthy weight.
I agree with this but I would possibly slow losses to 1lb per week at this point (but this depends on goal weight, you might be good for another 10lbs or so where you are now). There's always a risk of keeping the deficit too high for too long and then, as most of us have experienced, get an extreme attack of the hungries.1 -
GottaBurnEmAll wrote: »JaydedMiss wrote: »Nony_Mouse wrote: »JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.
Nah i think my best bet is meals. Im hungry constantly and want to eat constantly im thinking ill stick to my regular stuff...eggs..tuna...potatoes...veggies....and fruit xD Just try to package them in a way that i get 4-5 good solid meals and maybe near the end try to aim for less meals if it works the way im hoping it will xD Calorie dense stuff is dangerous in my current situation lol
Weirdly my macros never suffered i picked my snacks well and even then majority of them were fruit based although admittedly were getting worse last week or so lol. Was easy to fool self i wasnt slipping even harder thn i realized lol. Fingers crossed
Are you getting enough fat, though? I tended to crave sugary stuff when I wasn't getting enough fat.
Granted that I don't need much, but it took me a while to find my sweet spot. I'm comfortable now around 50 -55 grams a day.
Yeah there was a while in the craving where i upped fats dramatically just to test it, Didnt help. I wish, Id love an excuse to eat peanutbutter XD Even upping protein didnt help if anything it spiraled after upping protein. But i knew i was undereating protein so ill deal
Lack of sugar day 1. Only thing sweet today is a few mashmallows and butterscotch chips in my overnight oats. Maple coffee flavor but no sweetners there just cinnamon. Rest of day no more -i might die its honestly so bad >.<- Im hoping to get the energy to go walk my extra sweets to a friends house...I was snackign against my will last night and that scared me how bad its gotten. I realize how silly that sounds lol. Cant be trusted even after i locked them up out of easy reach Excited for breakfast though
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JaydedMiss wrote: »GottaBurnEmAll wrote: »JaydedMiss wrote: »Nony_Mouse wrote: »JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.
Nah i think my best bet is meals. Im hungry constantly and want to eat constantly im thinking ill stick to my regular stuff...eggs..tuna...potatoes...veggies....and fruit xD Just try to package them in a way that i get 4-5 good solid meals and maybe near the end try to aim for less meals if it works the way im hoping it will xD Calorie dense stuff is dangerous in my current situation lol
Weirdly my macros never suffered i picked my snacks well and even then majority of them were fruit based although admittedly were getting worse last week or so lol. Was easy to fool self i wasnt slipping even harder thn i realized lol. Fingers crossed
Are you getting enough fat, though? I tended to crave sugary stuff when I wasn't getting enough fat.
Granted that I don't need much, but it took me a while to find my sweet spot. I'm comfortable now around 50 -55 grams a day.
Yeah there was a while in the craving where i upped fats dramatically just to test it, Didnt help. I wish, Id love an excuse to eat peanutbutter XD
But were you still in a deficit? It be worth trying whilst at maintenance. May do nothing again but no harm in trying. Plus. Peanut butter.0 -
VintageFeline wrote: »JaydedMiss wrote: »GottaBurnEmAll wrote: »JaydedMiss wrote: »Nony_Mouse wrote: »JaydedMiss wrote: »It occured to me i may need a bit more thn the diet break (just finished 2 weeks after 18 months cutting) I didnt do it properly i pretty much kept uncontrollably reaching for sweet treats. My focus was purely on upping calories since i already eat alot of carbs and honestly upping calories is a scary enough step. I think I have a sugar "addiction"-I know leave the wording alone lol-
I backtracked back to when i began to feel the intense hunger and need to eat constantly (1.5ish months ago) and its been getting worse the more i gave in and tried indulging my growing sweet tooth with stevia and treats hoping itd help lol.
Been getting even worse to the point i literally CANT stop reaching for snacks. Its been horrid. Just now made the connection in my mind. I was crowding out vegetables and higher calorie proper meals to make room for more sugary stuff. Because thats all i want in the entire world lol.
Im going to continue a higher caloric intake- But only allow breakfast to be something sweet- With no stevia! And maybe some berries in a smoothie if i want or something later.
Hopefully the additional calories of properly nutritious not sweet foods and decrease of stevia will get this under control.
Sounds like focussing on good nutrition is the way to go, Jayde. How are you with nuts? They're nice wee dense energy packages, both nutritionally and calorically. I, alas, can't be trusted with nuts, but if they're something you have no trouble moderating, they'd make a good snack to replace the sweet stuff, or an addition to meals if you want to avoid snacking for now.
Nah i think my best bet is meals. Im hungry constantly and want to eat constantly im thinking ill stick to my regular stuff...eggs..tuna...potatoes...veggies....and fruit xD Just try to package them in a way that i get 4-5 good solid meals and maybe near the end try to aim for less meals if it works the way im hoping it will xD Calorie dense stuff is dangerous in my current situation lol
Weirdly my macros never suffered i picked my snacks well and even then majority of them were fruit based although admittedly were getting worse last week or so lol. Was easy to fool self i wasnt slipping even harder thn i realized lol. Fingers crossed
Are you getting enough fat, though? I tended to crave sugary stuff when I wasn't getting enough fat.
Granted that I don't need much, but it took me a while to find my sweet spot. I'm comfortable now around 50 -55 grams a day.
Yeah there was a while in the craving where i upped fats dramatically just to test it, Didnt help. I wish, Id love an excuse to eat peanutbutter XD
But were you still in a deficit? It be worth trying whilst at maintenance. May do nothing again but no harm in trying. Plus. Peanut butter.
Yeah no im down to try anything at this point im simply amazed iv managed to maintain these past few months of this. im desperate XD Thankyou. Ill up some fat but not in peanutbutter form. When the jars there i cant help but snack on it when other stuff isnt around- Adds up awful fast hah. Cant wait for my peanut flour to come in. I miss peanutbutter so much lol.
I was makign some sushi with salmon a few days on my diet break got fat in that way and eggs, So maybe ill make some more sushi and use salmon for a bit vs tuna. The meat makes me uncomfortable im not used to it xD Another attempt im trying to make the hunger relax was adding back in some meat.0 -
Hi! I'm new to this thread. Thank you Nony and Cynthia for inviting me. Today I am starting my first ever planned diet break. I'm ready but a little nervous for some reason. I think it comes at a good time, because this past week (13th of eating at a deficit) my weight loss this morning was a puny .2#. I have a question. I've been eating at 1200 cal per day (short girl). MFP says to maintain eat 1750. Two other websites say around 1650 and two more say around 1940. What should I aim for?1
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Hi! I'm new to this thread. Thank you Nony and Cynthia for inviting me. Today I am starting my first ever planned diet break. I'm ready but a little nervous for some reason. I think it comes at a good time, because this past week (13th of eating at a deficit) my weight loss this morning was a puny .2#. I have a question. I've been eating at 1200 cal per day (short girl). MFP says to maintain eat 1750. Two other websites say around 1650 and two more say around 1940. What should I aim for?
Your own data is generally going to be the most accurate so look at your losses over the last 2-3 months if you have them (I think you meant 13th month!) and work out from there. So if you average losses are 1lb per week you'd add 500 calories per day.
The MFP number is before purposeful exercise (and assuming you picked the correct daily activity level which is what accounts for incidental moving around and steps), external calculators will likely be including exercise if picked correctly.
If you're not confident of your numbers then just pick something in the middle and shoot for that. The key really is consistency and monitoring results allowing for there being a spike initially as glycogen is replenished and water weight comes on.3
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