How clean was your diet while actively losing weight?

lakshva

I know that if I'm within my calories it won't matter. But I noticed that cleaner my diet lesser is my hunger. Then one day out of boredon I try to add in a treat. And suddenly I'm more hungry than never. And I surely end up going over my calories for the day.
Those of you who successfully reduced a good amount of weight n kept it that way, how cleaner was your diet during that journey?

harper16

What is your definition of clean eating?

Maxematics

I assume by eating clean you mean minimal added sugar and processed foods. Eating a diet rich in whole foods will definitely help you feel more full and many people do report that eating an excess of sugar/carbs can make them feel hungrier. However, your hunger from your treat could also be because you over-restrict on other days. You shouldn't add in a treat out of "boredom", you should eat it because you wanted to. If you ended up that hungry and went over your calories, it could be because of over-restriction as well. I'm curious how many calories you actually went over and if you still were actually in a deficit.

Diatonic12

Generally speaking about my past experience with clean eating:

Eating dirty or super clean is meaningless in the big picture. Super clean eating assigns moral judgment to foods but in the long run it doesn't help anyone lose weight. It overcomplicates the process. When we start overthinking every morsel of food we can start drifting off into a very narrow way of eating and living.

Clean or dirty eating. We are not better because we eat clean. Framing extra special foods as clean becomes a moral high ground to stand on. These beliefs lead to a health halo effect. Clean eating is a made-up rule.

Eating clean. Did it change everything for you then? Not for me.

lakshva

1) Sugar from sources like tea to cake to icecream. But I do have rice daily
2) Oil when its from deep fried food items. But I do saute my veggies.
3) Cheese when its from pizza I had today(loads of it).
I had them mostly hoping for mental satisfaction but I am not so sure I got even that. I end up feeling ' not full'

lakshva

Maxematics wrote: »

I assume by eating clean you mean minimal added sugar and processed foods. Eating a diet rich in whole foods will definitely help you feel more full and many people do report that eating an excess of sugar/carbs can make them feel hungrier. However, your hunger from your treat could also be because you over-restrict on other days. You shouldn't add in a treat out of "boredom", you should eat it because you wanted to. If you ended up that hungry and went over your calories, it could be because of over-restriction as well. I'm curious how many calories you actually went over and if you still were actually in a deficit.

All I planned for was a 90 cal chocolate. But I ended up helping myself with a good portion of pizza I made for family. I'm not sure of calories since i didnt even weigh it you see. It was not for me 😞

lakshva

Diatonic12 wrote: »

Generally speaking about my past experience with clean eating:

Eating dirty or super clean is meaningless in the big picture. Super clean eating assigns moral judgment to foods but in the long run it doesn't help anyone lose weight. It overcomplicates the process. When we start overthinking every morsel of food we can start drifting off into a very narrow way of eating and living.

Clean or dirty eating. We are not better because we eat clean. Framing extra special foods as clean becomes a moral high ground to stand on. These beliefs lead to a health halo effect. Clean eating is a made-up rule.

Eating clean. Did it change everything for you then? Not for me.

While I agree that nothing is totally black and white, where did you draw the line?how do you choose what to eat?

HeidiCooksSupper

I understand where you are coming from although I agree that "clean eating" is not the issue. The issue is what makes you hungry to eat more -- what starts you going off the rails. I've been going off the rails lately. Part of it is not logging because our menu choices this week are difficult to log. (I live in a seniors community with suppers delivered.)

Part of it is because creamy clam chowder is the soup of the week and I love it and want the oyster crackers that go with it and I don't want to know how many calories it is. I could log, I lose more weight when I keep an accurate food diary, I've just been off the rails for a week or so. I'm giving myself permission to stay off the rails until tomorrow. Monday starts a new menu and I will get back on track. But I still need to figure out what I need to change to keep myself disciplined about how much I eat.

Time to rethink.

lgfrie

I assume by "clean eating" you mean less processed, sugar, sodium, grease, etc, versus, basically, things that walk or grow on land, or swim.

I do experience the same situation, OP. Junkier foods makes me want more junky food, whereas something healthy and nutritious doesn't. A bag of M&Ms just begets craving for more M&Ms and for me, with a bit of a binging issue, there is never "too many" M&Ms; I'll simply eat every single m&m until I run out of them or burst or the car runs out of gas to make another trip to the store for more of them, whichever comes first. But a bowl of fresh cantalope doesn't beget more cantalope. I can have a nice big bowl of 100 or 150 calories of cantalope, and not want any more. And then not be hungry for several hours.

Such is also very much the case for me with foods that can be prepared in a healthy vs junky way. For instance, I can happily enjoy one big baked chicken cutlet for dinner with a nice lemon viniagrette salad on top and feel sated and satisfied, but if it's a deep fried piece of chicken parmesan blanketed in a thick layer of cheese and sauce, I AM going back for seconds and maybe thirds or, tbh, most probably until there's none left.

So in short, it's much, much easier for me to stay on track by eating healthier foods most of the time. I do find that I never actually say to myself "And now I'm going to binge!" It starts with some junky sugary, fatty treat and takes off from there. As long as I (mostly) avoid those, I tend not to binge and I continue to lose weight. Junk food really throws me off my game.

The first 40 lbs of my weight loss journey I actually didn't really have this issue, because I was so motivated and amped to lose weight that I could've eaten my caloric quota in chocolate covered pizza and managed not to exceed my number. After around 40 lbs, it got a little harder to remember exactly why I was pounding the diet so hard and I knew I needed better methodology. I lost the next 40 lbs really focusing on eating foods that would not make me want to binge, and that's where I remain today. These days, I eat pretty healthy almost all of the time.

For the first 6 months or so of my diet I reserved 100-150 calories every day for a "treat", like a couple pieces of Dove dark chocolate or potato chips. I've since replaced that with heathier 100-150 calorie snacks, like pecans and such. I'm still a big advocate of having a little treat everyday, but I just feel like I do better without reminding myself constantly what True Junk Food is all about, because I love that stuff too much to make it co-exist long term with weight loss.

Duck_Puddle

I have a pretty small calorie allowance and I am a volume eater (I’m satisfied by a certain amount of food in my stomach and don’t find protein/fat particularly filling). I’m also a long distance runner. By necessity, My diet is largely comprised of high volume, lower calorie foods that are nutrient dense. Lots of veggies and lean proteins.

However; I like “junk” food as well and need to include that in my life in order to have a sustainable plan.

I typically save some calories 6 days a week to allow one day with “junk” foods (higher calorie/low nutrient value/not filling). Doing this allows me to have the donut I want but also eat something I find filling so I’m not gnawing my arm off before lunch.

I find it a bit easier to moderate intake of “junk” food if I consider them allowed foods in the first place. I CAN have donuts every day-but I choose not to because I know they don’t keep me full or give me nutrients (so my runs are very difficult).

Nothing is off limits to me. By necessity-a huge part of my diet is what you’re probably considering “clean” foods. But certainly not all.

Also want to point out that this is not just for losing the weight. This is forever. I can’t eat any differently at maintenance. So whatever you come up with-make sure it’s something you can do forever. Don’t think you’ll just be skipping chocolate while you lose and then it’s over and you can have chocolate back again. If you want to keep the weight off-you need to do this forever.

sal10851

harper16 wrote: »

What is your definition of clean eating?

Washing your hands before a meal is considered clean eating!

nooshi713

It is difficult for me to lose weight without eating mostly Whole Foods and staying away from junk food. I’m a small person with a low TDEE despite being quite active. When I eat calorie dense foods and treats, I’m too hungry to stay in my calorie limit. I have to really eat healthy to lose weight.

cppeace

I have found I lose best when eating what I like but limiting amounts. If you don't restrict eating what you like, you aren't likely to gorge on it in times of weakness. Eat when hungry as a rule of thumb. Keep busy. Don't eat out of boredom. I know my limits. If I know there's a good chance of going over calories, I do more exercise to compensate. Weightloss is generally all about taking in less than you burn.

sal10851

The point of weight loss is sustainability. If you are looking forward to cheat days you will very likely not succeed. Cheat days are rewards for being fat. If you eat like you are supposed to there's no need for cheating. If you are actively planning your cheat day meals, "reward" meals, re-feed meals that means that you are unhappy with the things you are eating and eventually you will go back to the typical "let's get as fat as quickly as we can" American diet. The average person is fat or obese. Don't be like the average person.

sal10851

Diatonic12 wrote: »

Generally speaking about my past experience with clean eating:

Eating dirty or super clean is meaningless in the big picture. Super clean eating assigns moral judgment to foods but in the long run it doesn't help anyone lose weight. It overcomplicates the process. When we start overthinking every morsel of food we can start drifting off into a very narrow way of eating and living.

Clean or dirty eating. We are not better because we eat clean. Framing extra special foods as clean becomes a moral high ground to stand on. These beliefs lead to a health halo effect. Clean eating is a made-up rule.

Eating clean. Did it change everything for you then? Not for me.

Clean or dirty, good or bad, dumb and dumber. Calories in and calories out. Jump up and jump down. Is it dirty because it fell on the floor and it got dirty? Is it clean because you washed it? Is it bad because it's good? Is it good because it's bad??? If you eat too much pizza you get fat. If you don't eat enough pizza you will lose fat. If you eat the right amount of pizza you maintain your fat.

Food is so simple that it's extremely difficult right?

zebasschick

i lost my first 50+ pounds while eating pizza, potato chips and ice cream. it didn't matter - i still lost weight. when i ate clean, i lost weight at the same rate. it's all about calories in, calories out.

when your body burns or stores calories, it can be butter, sugar, or a food packed with chemicals. all that matters is if you eat more calories than you burn, burn more calories than you eat or eat about the same calories as you burn, which is maintenance.

a drummer i used to know pretty much lived on snickers bars, ramen and the occasional burger, and he was quite thin. i don't recall ever seeing him eat a healthy food *LOL*

DancingMoosie

At first, I cut out a lot of things like cookies, candy, ice cream(basic junk food) and even most bread, rice, and pasta, just because it was easier to not have them and eat more vegetables and lean protein. My breakfast was usually something like spinach and egg white, snack was banana or 100 cal protein shake, lunch was salad, pickled veggies, and tuna(no mayo). Dinner was something that I had to compromise on. My husband was not dieting. I would make things like pasta or rice, and just take a small portion and load up on veggies. We always go out on Friday night, so I would budget calories during the day and then eat a small portion at dinner, box half for later.

It's all about what works for you.

Onedaywriter

I know what you mean by clean eating. Mine got cleaner and cleaner as I progressed. The trick is to find more “clean” foods or ways to enjoy them. Also, balance the ability to socially enjoy food/drink- taking your kids for ice cream etc.

Clean(er) eating, regular exercise and reducing my calories seem to go hand in hand for me. When I’m doing all three I feel great and focus on each component. If I neglect one aspect, I tend to neglect all three. When everything is clicking, I sort of look at my health as my hobby. I don’t know why- just how I tick I guess.

So even though it may be caused by some weird form of OCD or something - the three go together and don’t work as well apart- for me.

lynn_glenmont

Things that I have found affect my ability to adhere to calorie goals, in descending order of impact:

1) getting enough sleep
2) getting "enough" caffeine
3) getting enough protein
4) getting enough fiber (i.e., eating lots of veggies, fruit, beans, whole grains, and reasonable amounts of nuts and seeds).

Depending on how you define clean, I suppose the latter two factors could tend toward making a diet "cleaner."

fitoverfortymom

About 80/20. I like big portions, so I would eat lower calorie / higher volume, so lots of veggies, smaller carb portions, and lean meats. I actually would say I eat more boring rather than healthy, but I keep it predictable most of the time, so then I don't feel so bad of there's a big indulgence or something like that. I've lost 100lbs and kept it off for 3 years.

AnnPT77

To gain weight (which I did for a decade or so), to stay fat/obese (which I did for around 3 decades overlapping somewhat with the gaining), to lose weight (a little under a year), and to maintain a new healthy weight (nearly 5 years now), I ate pretty much the same foods throughout, just in different portion sizes, proportions, and frequencies.

That said, I've been accused of being a "clean eater" by people who've looked at my diary, but I consider that a term so poorly defined as to be meaningless.

I've been ovo-lacto vegetarian since 1974. I prefer whole-grain breads and pastas and such (taste preference, not philosophy). i love fruits and veggies. I enjoy craft beer and good wine. I eat some "added sugar" every day (but not a lot). I eat chocolate fairly often, in small portions. I like the occasional rich dessert or deep-fried food. I like pizza. I've never been a big consumer of fast food, soda pop, or the things I think people mean by "junk food" (even while gaining and staying fat - just don't love that stuff). I don't like protein powder, protein bars, green smoothies, or that sort of thing. Is that "clean"? I have no idea. Don't care.

Other than the first couple of weeks of loss while figuring out a good new routine & getting used to it, I haven't had a big struggle with hunger.

Generically, I think it's good to figure out which foods one finds filling and enjoyable, to strive for overall good nutrition, to eat the number of calories that lead to healthy bodyweight, and to dial in an eating style and schedule that's practical and satisfying for the individual. That last varies quite a lot between people, it seems from reading posts here.

kristingjertsen

My rule of thumb is to make sure I get at least two cups of veggies and two cups of fruit into my daily meals. Always some whole grains at breakfast and lunch. Protein of some kind (lentils, salmon, sardines, chicken, beans, eggs). Eat the "fun stuff last" and don't make too much. For example, my husband bought a full size blueberry pie this weekend. One of my weaknesses. If I buy pie, I buy a single slice or a mini pie, not a whole pie. Guess who put on two pounds after eating three servings of pie this weekend? Me. Back on track today. If he wants more pie, I will get him pie from Publix which contains real butter and milk. I won't eat it because I am allergic to casein. I made paleo sugar free banana pecan muffins today as a healthier treat. High protein paleo flour, Swerve instead of sugar, and some chopped pecans. Very tasty and very filling so you don't overeat. I may replace the oil with applesauce or butternut squash next time around. Moral of the story is eat well most of the time, don't beat yourself up when you overeat something you love, put it in the past, and continue moving forward with healthy diet and exercise. That moved my weight from 203 pounds to my current 153. It has been 151 as a setpoint for awhile now, so I know that returning to good behavior will reset it within a week to 151 again. My new goal is to get below 150 and into the 140s.

ninerbuff

There's nothing off limits for me. Since March, I've dropped 40lbs and ate chips, pizza, Taco Bell, along with whole foods, vegetables and fruits. What mattered more was how much I ate and making sure I had enough carbs for workouts.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

dragon_girl26

I don't subscribe to "clean" or "dirty" diet approaches or restricting things, but instead prefer to focus on what I can do more of.. eat more protein, get more activity, eat more vegetables and fruits, drink more water...etc...and when I do that, I tend to think less about the sweets and stuff because I'm trying to fit everything else in.

It's also possible that rather than "dirty" foods being your issue here, you may instead have found some of your trigger foods. I have a hard time keeping tortilla chips in the house, for instance, because I will grab a handful everytime I set foot in the kitchen. They aren't filling or satisfying, and I end up always wanting more. Those kinds of things I do have to limit buying.

Maybe you need to experiment with your macros a bit just to determine what truly keeps you satiated...

sardelsa

I hit my protein, try to get balanced nutrition in terms of vegetables, fibre, eat enough to hit my calorie goals. Done.

kimny72

I aim to hit my protein and fiber goals, that keeps me from getting hungry. I try to eat a reasonable amount of veggies and fruits for good health. Whether any of that comes from "clean" food I have no idea. I eat fast food a couple of times a week. I have either ice cream, cookies, a brownie, or cheesy snacks pretty much every day. Coke Zero and Diet Dr Pepper make me happy. I managed to stick to 1500 cals to lose weight and now @ 1800 to maintain eating like this.

Finding a way of eating that you enjoy and satisfies you that you can eat for the rest of your life is IMHO the best thing you can do.

missysippy930

Lost 1/2 my body weight. Moderation of all foods, nothing off limits and staying within my calorie budget. Not depriving myself of anything, except calories, over my daily budget. Clean eating is a catch phrase that really doesn’t mean much to me. I try more for good nutrition along with staying within my calorie budget.

sgt1372

Lost 40# by eliminating canned sodas and beer from my "diet." Use 2 stock my frig with 12/18 packs of each and just drink them like water, 6-8 cans (720-960 cals/day).

No wonder that I got fat!

Fell off the wagon once. Regained the 40# when I started drinking them again and then lost the weight when I stopped again

Haven't bought/drank any canned sodas/beer for 5 yrs and have been maintaining my wt effectively ever since by eating/drinking whatever I want, provided I log everything on MFP and weigh myself daily so that I can manage my food intake proactively.

AlexandraFindsHerself1971

I just stay within my budget and eat small portions. I never liked the feeling of eating large ones. I am also debarred by medical issues from eating fruit and most vegetables, so I can't "eat clean" in the way most people do. And I've lost 47 pounds this year, despite COVID and a whole lot of life stress.

swimmchick87

So, my body is weird. I am far hungrier when eating so called "clean" foods. I don't find them satiating whatsoever. I can eat a 500-600 calorie salad the size of my head, with chicken added for protein, and I am starving within the hour. Meanwhile, I can eat 300 calories of chips and feel completely satisfied. One time I tried a vegan meal kit service. I'm not even vegetarian, but I felt like it couldn't hurt to eat more plant-based foods, and thought it was great that everything was low prep and very healthy. I was getting plenty of calories and I actually thought the meals tasted pretty good, but I've never been so hungry in my life. Less than an hour after eating a 500-700 calorie dinner I would feel like I hadn't eaten all day. And I wasn't eating even vegetarian for other meals/snacks (just dinner), so it wasn't just "switching to a vegan diet" either.

So, long story short "clean eating" is never going to work for me. I have successfully lost weight eating junk all day long, because calories in calories out, but obviously I know that's not good for me. I find that regardless of what I eat for lunch on a work day, I am starving at the end of the day. I also tend to care less about what I'm eating at work because I'm super busy. So I try to make my lunch really healthy- veggies, fruit, and lean protein only. Then for dinner I eat something that still fits into my calorie day but that I'm more excited about eating and that will be more filling.

FibroHiker

I have this problem too. I did mostly clean eating while losing my weight. I just finished a weight loss challenge amongst friends on 09/18/20. In the week since then I've been more relaxed with my eating and drinking. I've noticed that I have felt more hungry then usual. I need to get back to what I was doing prior to 09/18/20.