Of refeeds and diet breaks
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very encouraging and interesting, nice healthy change up.
How are you estimating TDEE for others to duplicate this?3 -
very encouraging and interesting, nice healthy change up.
How are you estimating TDEE for others to duplicate this?
Kind of similar to @AnnPT77's Method 3 in How to Find Your Maintenance Calorie Level (https://community.myfitnesspal.com/en/discussion/10638211/how-to-find-your-maintenance-calorie-level/p1). Specifically, I have a spreadsheet set up where I track my daily MFP net calories. I then average the 30 previous days (first value). Then, I take my average daily calorie deficit as calculated by my weight trend app and my actual weight loss (or gain) for the previous month and add it to (or subtract it from, if I was in a surplus) the first value. I then use the spreadsheet's chart functionality to make a nice graph. Hope that makes sense.
2 -
Hi all, just wanted to update. Finished my maintenance weeks yesterday. It was a good time for it and it was nice to see that I could eat more calories and not go completely off track. Dropping my calories back down today. Weirdly, I have more calories for same rate of loss than before I took the break. Anyway this was helpful and hope that going back into a deficit is not very difficult. Thanks for the comments and helps.7
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Another update. So it turns out, I am neither a special snowflake, nor crazy.
After more time of "Why isn't this thyroid mess working? And how on earth am I still gaining weight?" I called last week and got an appointment at Cleveland Clinic, with one of their top thyroid physicians -- they were able to get me in within just four business days. He looked at my data regarding dosing, and TSH, and calories, and promptly agreed that indeed, calorie restriction *can* affect TSH, as my labs were demonstrating, and that by only treating off of TSH, my old docs were chasing the wrong number, and in the end, actually undermedicating me. (And, the new labs he ordered came back this morning -- as we predicted, TSH is still suppressed, but my T4 is completely normal, and the T3 is only *barely* normal -- it's literally .1 above the bottom of the range, and is not considered optimal.) He informed me to tell my current docs not to touch anything related to thyroid, and that he'll manage it entirely. He wrote a script for nine months worth of the new meds, and said it's not even worth testing the TSH for another six months, since it can fluctuate by season anyway, and messing with it too often, as was demonstrated here, won't actually do any good.
He pointed out that a lot of the things that other providers were attributing to the eating disorder -- and some of the things that *I* was attributing just to absolutely losing my mind -- were/are classic hypothyroid symptoms. So the hope is that if we can get this straightened out, those will also resolve.
So we're now up to the dose where I was when I last felt well, which should be a pretty good match to my "optimal" dose based on where my last TSH was completely normal -- and thus, once things actually settle out, allow me to lose this extra water weight, and get back down to the weight that I prefer. He agreed that that weight would be fine, and if I can see that I can be that weight, and be the size that I was, without things going crazy out of control, I can accept that, too.12 -
collectingblues wrote: »Another update. So it turns out, I am neither a special snowflake, nor crazy.
After more time of "Why isn't this thyroid mess working? And how on earth am I still gaining weight?" I called last week and got appointment at Cleveland Clinic, with one of their top thyroid physicians -- they were able to get me in within just four business days. He looked at my data regarding dosing, and TSH, and calories, and promptly agreed that indeed, calorie restriction *can* affect TSH, as my labs were demonstrating, and that by only treating off of TSH, my old docs were chasing the wrong number, and in the end, actually undermedicating me. (And, the new labs he ordered came back this morning -- as we predicted, TSH is still suppressed, but my T4 is completely normal, and the T3 is only *barely* normal -- it's literally .1 above the bottom of the range, and is not considered optimal.) He informed me to tell my current docs not to touch anything related to thyroid, and that he'll manage it entirely. He wrote a script for nine months worth of the new meds, and said it's not even worth testing the TSH for another six months, since it can fluctuate by season anyway, and messing with it too often, as was demonstrated here, won't actually do any good.
He pointed out that a lot of the things that other providers were attributing to the eating disorder -- and some of the things that *I* was attributing just to absolutely losing my mind -- were/are classic hypothyroid symptoms. So the hope is that if we can get this straightened out, those will also resolve.
So we're now up to the dose where I was when I last felt well, which should be a pretty good match to my "optimal" dose based on where my last TSH was completely normal -- and thus, once things actually settle out, allow me to lose this extra water weight, and get back down to the weight that I prefer. He agreed that that weight would be fine, and if I can see that I can be that weight, and be the size that I was, without things going crazy out of control, I can accept that, too.
Can I ask what your levels have been? We've been dropping my meds because my TSH levels keep dropping below range (they're under .1) and I've always felt fine and am not sure that these aren't just fluctuations. I have an appointment coming up in a few weeks and am getting bloodwork today if this migraine clears up.5 -
GottaBurnEmAll wrote: »collectingblues wrote: »Another update. So it turns out, I am neither a special snowflake, nor crazy.
After more time of "Why isn't this thyroid mess working? And how on earth am I still gaining weight?" I called last week and got appointment at Cleveland Clinic, with one of their top thyroid physicians -- they were able to get me in within just four business days. He looked at my data regarding dosing, and TSH, and calories, and promptly agreed that indeed, calorie restriction *can* affect TSH, as my labs were demonstrating, and that by only treating off of TSH, my old docs were chasing the wrong number, and in the end, actually undermedicating me. (And, the new labs he ordered came back this morning -- as we predicted, TSH is still suppressed, but my T4 is completely normal, and the T3 is only *barely* normal -- it's literally .1 above the bottom of the range, and is not considered optimal.) He informed me to tell my current docs not to touch anything related to thyroid, and that he'll manage it entirely. He wrote a script for nine months worth of the new meds, and said it's not even worth testing the TSH for another six months, since it can fluctuate by season anyway, and messing with it too often, as was demonstrated here, won't actually do any good.
He pointed out that a lot of the things that other providers were attributing to the eating disorder -- and some of the things that *I* was attributing just to absolutely losing my mind -- were/are classic hypothyroid symptoms. So the hope is that if we can get this straightened out, those will also resolve.
So we're now up to the dose where I was when I last felt well, which should be a pretty good match to my "optimal" dose based on where my last TSH was completely normal -- and thus, once things actually settle out, allow me to lose this extra water weight, and get back down to the weight that I prefer. He agreed that that weight would be fine, and if I can see that I can be that weight, and be the size that I was, without things going crazy out of control, I can accept that, too.
Can I ask what your levels have been? We've been dropping my meds because my TSH levels keep dropping below range (they're under .1) and I've always felt fine and am not sure that these aren't just fluctuations. I have an appointment coming up in a few weeks and am getting bloodwork today if this migraine clears up.
So, it varies -- hence part of the problem.
My TSH tend to be very suppressed when I'm running a deficit of 15 percent or more -- ranging from .015 in March, to .091 in June 2016. On the other end of the spectrum, I was 4.13 in November 2017 when I was eating at maintenance, and 2.913 in May 2017 after my then-endo had dropped my dosing. I felt *awful* at the non-suppressed values, which is part of why he's saying that OK, clearly being suppressed isn't a problem for me.
This physician (I feel like I can't call him New Endo, since I'll still see someone locally for diabetes management) said he's fine with it hovering around .1 or slightly below, but that he's also not going to worry if it's as low as it was, as long as the T3 and T4 are within range. He's more concerned about symptoms, and treating to those instead of trying to chase a lab value.5 -
collectingblues wrote: »GottaBurnEmAll wrote: »collectingblues wrote: »Another update. So it turns out, I am neither a special snowflake, nor crazy.
After more time of "Why isn't this thyroid mess working? And how on earth am I still gaining weight?" I called last week and got appointment at Cleveland Clinic, with one of their top thyroid physicians -- they were able to get me in within just four business days. He looked at my data regarding dosing, and TSH, and calories, and promptly agreed that indeed, calorie restriction *can* affect TSH, as my labs were demonstrating, and that by only treating off of TSH, my old docs were chasing the wrong number, and in the end, actually undermedicating me. (And, the new labs he ordered came back this morning -- as we predicted, TSH is still suppressed, but my T4 is completely normal, and the T3 is only *barely* normal -- it's literally .1 above the bottom of the range, and is not considered optimal.) He informed me to tell my current docs not to touch anything related to thyroid, and that he'll manage it entirely. He wrote a script for nine months worth of the new meds, and said it's not even worth testing the TSH for another six months, since it can fluctuate by season anyway, and messing with it too often, as was demonstrated here, won't actually do any good.
He pointed out that a lot of the things that other providers were attributing to the eating disorder -- and some of the things that *I* was attributing just to absolutely losing my mind -- were/are classic hypothyroid symptoms. So the hope is that if we can get this straightened out, those will also resolve.
So we're now up to the dose where I was when I last felt well, which should be a pretty good match to my "optimal" dose based on where my last TSH was completely normal -- and thus, once things actually settle out, allow me to lose this extra water weight, and get back down to the weight that I prefer. He agreed that that weight would be fine, and if I can see that I can be that weight, and be the size that I was, without things going crazy out of control, I can accept that, too.
Can I ask what your levels have been? We've been dropping my meds because my TSH levels keep dropping below range (they're under .1) and I've always felt fine and am not sure that these aren't just fluctuations. I have an appointment coming up in a few weeks and am getting bloodwork today if this migraine clears up.
So, it varies -- hence part of the problem.
My TSH tend to be very suppressed when I'm running a deficit of 15 percent or more -- ranging from .015 in March, to .091 in June 2016. On the other end of the spectrum, I was 4.13 in November 2017 when I was eating at maintenance, and 2.913 in May 2017 after my then-endo had dropped my dosing.
This physician (I feel like I can't call him New Endo, since I'll still see someone locally for diabetes management) said he's fine with it hovering around .1 or slightly below, but that he's also not going to worry if it's as low as it was, as long as the T3 and T4 are within range. He's more concerned about symptoms, and treating to those instead of trying to chase a lab value.
See, I've had it lower than it is now, but they're all under .1, and she's concerned by that. I have felt fine and not hyperthyroid on any dosage, and in fact I might be a little hypo in that my skin is dry and I'm more prone to feeling cold.
I'm going to ask her to run a full panel next time if she wants to try to lower my dose any more. I am running a decent deficit and that might be suppressing my TSH, you have me thinking.
The problem is the scale's not moving, but that could be me and having a stupid stall-whoosh weight loss pattern, which I'm prone to having. If I can keep myself from binging, I might hold out to see it happen.5 -
GottaBurnEmAll wrote: »collectingblues wrote: »GottaBurnEmAll wrote: »collectingblues wrote: »Another update. So it turns out, I am neither a special snowflake, nor crazy.
After more time of "Why isn't this thyroid mess working? And how on earth am I still gaining weight?" I called last week and got appointment at Cleveland Clinic, with one of their top thyroid physicians -- they were able to get me in within just four business days. He looked at my data regarding dosing, and TSH, and calories, and promptly agreed that indeed, calorie restriction *can* affect TSH, as my labs were demonstrating, and that by only treating off of TSH, my old docs were chasing the wrong number, and in the end, actually undermedicating me. (And, the new labs he ordered came back this morning -- as we predicted, TSH is still suppressed, but my T4 is completely normal, and the T3 is only *barely* normal -- it's literally .1 above the bottom of the range, and is not considered optimal.) He informed me to tell my current docs not to touch anything related to thyroid, and that he'll manage it entirely. He wrote a script for nine months worth of the new meds, and said it's not even worth testing the TSH for another six months, since it can fluctuate by season anyway, and messing with it too often, as was demonstrated here, won't actually do any good.
He pointed out that a lot of the things that other providers were attributing to the eating disorder -- and some of the things that *I* was attributing just to absolutely losing my mind -- were/are classic hypothyroid symptoms. So the hope is that if we can get this straightened out, those will also resolve.
So we're now up to the dose where I was when I last felt well, which should be a pretty good match to my "optimal" dose based on where my last TSH was completely normal -- and thus, once things actually settle out, allow me to lose this extra water weight, and get back down to the weight that I prefer. He agreed that that weight would be fine, and if I can see that I can be that weight, and be the size that I was, without things going crazy out of control, I can accept that, too.
Can I ask what your levels have been? We've been dropping my meds because my TSH levels keep dropping below range (they're under .1) and I've always felt fine and am not sure that these aren't just fluctuations. I have an appointment coming up in a few weeks and am getting bloodwork today if this migraine clears up.
So, it varies -- hence part of the problem.
My TSH tend to be very suppressed when I'm running a deficit of 15 percent or more -- ranging from .015 in March, to .091 in June 2016. On the other end of the spectrum, I was 4.13 in November 2017 when I was eating at maintenance, and 2.913 in May 2017 after my then-endo had dropped my dosing.
This physician (I feel like I can't call him New Endo, since I'll still see someone locally for diabetes management) said he's fine with it hovering around .1 or slightly below, but that he's also not going to worry if it's as low as it was, as long as the T3 and T4 are within range. He's more concerned about symptoms, and treating to those instead of trying to chase a lab value.
See, I've had it lower than it is now, but they're all under .1, and she's concerned by that. I have felt fine and not hyperthyroid on any dosage, and in fact I might be a little hypo in that my skin is dry and I'm more prone to feeling cold.
I'm going to ask her to run a full panel next time if she wants to try to lower my dose any more. I am running a decent deficit and that might be suppressing my TSH, you have me thinking.
The problem is the scale's not moving, but that could be me and having a stupid stall-whoosh weight loss pattern, which I'm prone to having. If I can keep myself from binging, I might hold out to see it happen.
I was so relieved when I asked him what I was supposed to do if my local providers wanted to drop the dose again. He told me that *he* was writing it for a 90-day supply (and then three refills on it), and that I should tell them I have someone else managing it -- and, that afterall, they could tell me anything they want, but I don't have to do it, and he'll make sure I've got the right meds.10 -
TSH is highly variable depending on what YOU are used to, particularly during adolescence. Even though people may have a high level, this may feel normal to them. This is the inherent issue with hormones - there is no perfect zone for everyone.
I went 30 years and likely hyperthyroid, but never diagnosed. Following a total thyroidectomy a TSH over 2.0 and I'm wrecked. All my appetite triggers are off and I just want to eat and sleep all day. Note that for most total thyroidectomy/cancer patients the goal is to keep TSH under 0.2 to minimize risk of cancer recurrence.
4 -
Interesting. I have no idea what my TSH was during adolescence. I know I feel best corrected to pretty low levels, though.
I am starting to feel worn out, but that could be anything. I have a few autoimmune conditions, my migraine botox is wearing off so my daily migraine pain level is higher, my fibro isn't feeling great these days and my IBS is flaring. It could be all of that too.
Pinpointing why I'm fatigued is always difficult. It's such a generalized symptom.
In other news, the scale is finally moving. I did indeed have a whoosh. Yay!14 -
My endo had my TSH suppressed down to around 0.01 for about 2 years because of thryoid cancer. But my followups have been excellent, so she has started raising it back up to 0.5.
Even at the extremely low TSH, I never showed any of the symptoms of hyperthyroid - no racing heart, no shaking hands, no nervousness. The only thing I noticed was heat sensitivity, but I've had that for a long time - even when I was very hypothyroid. In fact, even at the very low TSH, I was still noticing hypothyroid symptoms, such as tiredness.
I wonder if raising the TSH back up has been part of why I'm been stalled for the last few months.....I came back off my diet break last week and got the expected 5 lb woosh, but this week I've gained back 4 lbs of water weight. Its so frustrating because I know its water weight - my hands and ankles are swelled this morning - but I am so very tired of the yoyo scale that I've been riding for the last 4 months.
I've been doing a lot of strenuous yard work, too on Monday and Tuesday - pushmowed my apprx 1/2 acre lawn, then I dug post poles for my new shed that we're building complete with using the 10 lb breaker bar to dig up rocks, and I was using my hand tiller to pull up sod for planting flowers, so I expected to see a water weight bump on Tuesday morning and even Wednesday morning - that's a lot of activity for someone who is usually sedentary, and I knew my muscles would be repairing themselves after the post hole digging at least. But I didn't do anything yesterday, as I was very tired and came home from work, took a nap, went to evening church services, then vegged in front of the computer until bedtime. so I figured I ought to see the scale starting downward this morning, but nope - it was up 2 more lbs! this 4 month stall is really, really frustrating me!7 -
Lurker coming out post-attempt 1 for diet break!
I can't really give exact stats, since I was doing a competition and in a fit of fancy decided to "lose" extra pounds at the end with dehydration/decreased intake run/fasting day at the end, but from what I can best reconstruct, I think I only gained about 1-2 fat pounds.
My advice for anyone new to this is to 1) read through at least the first 10-20 pages including taking in videos and podcasts (I read through everything), and 2) to be sure to preplan your break if you can, at least for the first week of it. It was a wild ride, and while I eventually was able to get the hang of things, I really struggled with "All. The. Things." moments since I didn't pre-structure.
It was a very good learning experience, even if there was a LOT more learning than I thought there would be.
I've commenced another 12-week deficit period, with the aim of doing 2-day refeeds at maintenance calories the first two days of each week. I have to admit that it's a bit overwhelming doing this with the aim of keeping things more nutritionally dense. I know I can add cereal and other sugary items into my diet to accomplish my macro goals, but do you guys have a resource or any advice for keeping things generally on the whole-foods side? I'm OK with having something special here or there, but find I'm operating a lot better by not doing too much on the "special" spectrum. It's a slippery slope that I struggle to navigate. I'm aiming for one meal a week where the special stuff can enter play. I'm getting a tad tired of potatoes and sweet potatoes, though, so I need to figure something out (never thought I'd say that!).5 -
Oh. I never get tired of potatoes!
I have the same issue with not really doing the "special" stuff for refeeds any more. I usually eat beans and rice. Just a lot of them. Then again, I'm a vegetarian, and this is something that's normally hard for me to fit in, but it works perfectly during refeeds.
Bean pasta is another food I use during refeeds... oh, and air popped popcorn! I spray it with olive oil and use Kernel Seasonings toppers on it for different flavors.4 -
MelodiousMermaid wrote: »Lurker coming out post-attempt 1 for diet break!
I can't really give exact stats, since I was doing a competition and in a fit of fancy decided to "lose" extra pounds at the end with dehydration/decreased intake run/fasting day at the end, but from what I can best reconstruct, I think I only gained about 1-2 fat pounds.
My advice for anyone new to this is to 1) read through at least the first 10-20 pages including taking in videos and podcasts (I read through everything), and 2) to be sure to preplan your break if you can, at least for the first week of it. It was a wild ride, and while I eventually was able to get the hang of things, I really struggled with "All. The. Things." moments since I didn't pre-structure.
It was a very good learning experience, even if there was a LOT more learning than I thought there would be.
I've commenced another 12-week deficit period, with the aim of doing 2-day refeeds at maintenance calories the first two days of each week. I have to admit that it's a bit overwhelming doing this with the aim of keeping things more nutritionally dense. I know I can add cereal and other sugary items into my diet to accomplish my macro goals, but do you guys have a resource or any advice for keeping things generally on the whole-foods side? I'm OK with having something special here or there, but find I'm operating a lot better by not doing too much on the "special" spectrum. It's a slippery slope that I struggle to navigate. I'm aiming for one meal a week where the special stuff can enter play. I'm getting a tad tired of potatoes and sweet potatoes, though, so I need to figure something out (never thought I'd say that!).
If using the refeeds to spike carbs for the leptin response, you want to focus on high starch food (not that you have to, but it just helps with gastric load), and basically you'd be looking toward the obvious potatoes, pumpkins, corn, pasta, bread, and rice. Fat free cookies and cake mixes are another option.
You could use this list for ideas: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
Which was found from one of Lyle's articles discussing GI loads: https://bodyrecomposition.com/nutrition/carbohydrates-part-4-the-glycemic-load.html/4 -
MelodiousMermaid wrote: »Lurker coming out post-attempt 1 for diet break!
I can't really give exact stats, since I was doing a competition and in a fit of fancy decided to "lose" extra pounds at the end with dehydration/decreased intake run/fasting day at the end, but from what I can best reconstruct, I think I only gained about 1-2 fat pounds.
My advice for anyone new to this is to 1) read through at least the first 10-20 pages including taking in videos and podcasts (I read through everything), and 2) to be sure to preplan your break if you can, at least for the first week of it. It was a wild ride, and while I eventually was able to get the hang of things, I really struggled with "All. The. Things." moments since I didn't pre-structure.
It was a very good learning experience, even if there was a LOT more learning than I thought there would be.
I've commenced another 12-week deficit period, with the aim of doing 2-day refeeds at maintenance calories the first two days of each week. I have to admit that it's a bit overwhelming doing this with the aim of keeping things more nutritionally dense. I know I can add cereal and other sugary items into my diet to accomplish my macro goals, but do you guys have a resource or any advice for keeping things generally on the whole-foods side? I'm OK with having something special here or there, but find I'm operating a lot better by not doing too much on the "special" spectrum. It's a slippery slope that I struggle to navigate. I'm aiming for one meal a week where the special stuff can enter play. I'm getting a tad tired of potatoes and sweet potatoes, though, so I need to figure something out (never thought I'd say that!).
If using the refeeds to spike carbs for the leptin response, you want to focus on high starch food (not that you have to, but it just helps with gastric load), and basically you'd be looking toward the obvious potatoes, pumpkins, corn, pasta, bread, and rice. Fat free cookies and cake mixes are another option.
You could use this list for ideas: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
Which was found from one of Lyle's articles discussing GI loads: https://bodyrecomposition.com/nutrition/carbohydrates-part-4-the-glycemic-load.html/
Thank you for chiming in so quickly! I must have somehow missed the starch reference for it being important versus other carb sources. Hopefully I will find my love for potatoes returning by the end of the week! I think it was honestly the whole "I-don't-have-enough-fat-macros-available-to-make-this-tasty" thing. I do find them tasty with salt and pepper, just not nearly as palatable as the lovely hyper-palatable trio, lol.
@GottaBurnEmAll Thanks for the R/B thought. I hadn't been doing much for that over the last several months, so they'd pretty well fallen off the radar (medically ordered grain-free/gluten-free/dairy-free trial diet). Mmmm... spanish rice. I know what I'm doing for part of my carbs next week!
ETA: starch reference statement clarification because I apparently can't brain tonight.2 -
I have celiac disease, so everything I do is gluten free!
To dress up your potatoes, look for different herbs. Chives are good, roasting them with smoked paprika then hitting them with a squirt of lemon juice is tasty too.1 -
MelodiousMermaid wrote: »MelodiousMermaid wrote: »Lurker coming out post-attempt 1 for diet break!
I can't really give exact stats, since I was doing a competition and in a fit of fancy decided to "lose" extra pounds at the end with dehydration/decreased intake run/fasting day at the end, but from what I can best reconstruct, I think I only gained about 1-2 fat pounds.
My advice for anyone new to this is to 1) read through at least the first 10-20 pages including taking in videos and podcasts (I read through everything), and 2) to be sure to preplan your break if you can, at least for the first week of it. It was a wild ride, and while I eventually was able to get the hang of things, I really struggled with "All. The. Things." moments since I didn't pre-structure.
It was a very good learning experience, even if there was a LOT more learning than I thought there would be.
I've commenced another 12-week deficit period, with the aim of doing 2-day refeeds at maintenance calories the first two days of each week. I have to admit that it's a bit overwhelming doing this with the aim of keeping things more nutritionally dense. I know I can add cereal and other sugary items into my diet to accomplish my macro goals, but do you guys have a resource or any advice for keeping things generally on the whole-foods side? I'm OK with having something special here or there, but find I'm operating a lot better by not doing too much on the "special" spectrum. It's a slippery slope that I struggle to navigate. I'm aiming for one meal a week where the special stuff can enter play. I'm getting a tad tired of potatoes and sweet potatoes, though, so I need to figure something out (never thought I'd say that!).
If using the refeeds to spike carbs for the leptin response, you want to focus on high starch food (not that you have to, but it just helps with gastric load), and basically you'd be looking toward the obvious potatoes, pumpkins, corn, pasta, bread, and rice. Fat free cookies and cake mixes are another option.
You could use this list for ideas: https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
Which was found from one of Lyle's articles discussing GI loads: https://bodyrecomposition.com/nutrition/carbohydrates-part-4-the-glycemic-load.html/
Thank you for chiming in so quickly! I must have somehow missed the starch reference for it being important versus other carb sources. Hopefully I will find my love for potatoes returning by the end of the week! I think it was honestly the whole "I-don't-have-enough-fat-macros-available-to-make-this-tasty" thing. I do find them tasty with salt and pepper, just not nearly as palatable as the lovely hyper-palatable trio, lol.
@GottaBurnEmAll Thanks for the R/B thought. I hadn't been doing much for that over the last several months, so they'd pretty well fallen off the radar (medically ordered grain-free/gluten-free/dairy-free trial diet). Mmmm... spanish rice. I know what I'm doing for part of my carbs next week!
ETA: starch reference statement clarification because I apparently can't brain tonight.
No problem. The reason that the potato hack works really well for people who seemingly stall is because it's actually difficult to overeat them, especially if it's a mono-diet. Potatoes rate high on the satiety index of food, and without additional fat calories to dress them, it actually becomes a chore, so I completely understand getting tired of them.
Though, for a more reasonable diet that includes potatoes, you actually could roast them with a bit of olive oil, S&P, chives, or whatever herbs you like, have them with some protein source and it's actually very a pleasing meal that hits all 3 macros without feeling like you broke the calorie bank.
I actually do a stir fry of sweet potato with some ground bison, onions, garlic, seasoning, and throw in spinach at the last minute to cook them down in a non-stick pan.4 -
For potatoes that taste buttery but actually have 0 butter I use this method (but serve without the butter he serves with). Amazing! https://www.allrecipes.com/video/4494/chef-johns-syracuse-salt-potatoes/3
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I actually do a stir fry of sweet potato with some ground bison, onions, garlic, seasoning, and throw in spinach at the last minute to cook them down in a non-stick pan.
Almost had me going there until last item, actually, mouth is still watering. And I'm guessing that's not some small sprig like amount for the color.
;-)2
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