Is it the sugar and carbs? How can I change my diet

Makoce
Makoce Posts: 938 Member
edited February 14 in Food and Nutrition
Vague title, let me explain.

Seems like every time I eat the foods I love
( Which happens to be processed foods with tons of sugars, carbs, etc )
it sends me into a feeding frenzy.
I want to eat until Im about to explode, and even a little more after that.

If I have something like that for breakfast, for example, Im hungry an hour later and wanting to binge.
If I have it as a snack at night, I want to binge!

Now I've tried eating a lot of fruit/loads of vegetables/proteins for my meals, but then I get very bored and unsatisfied with my food and want to move onto eating more to get more satisfied.

So this leaves me with a problem.
I understand a lot of this is DEFINITELY emotional eating, but I also believe its quite physical as there are days I can do great, but the second I eat a high-sugar-carby-food I lose control again.
Like cereal ... packaged oatmeals .. popped rice chips .. bagels etc.
Ive been on a huge nutty cone rage too.
Even things like nature valley bars and yogurts or whatever can set me off

I feel like giving up these foods is not sustainable for my entire life .. but yet I also feel like I have no choice as even the occasional treat just sets me up to crave and lose control. I need to get a grip of myself, but Im unsure how.

What do you guys suggest? How do I enjoy the foods I eat, but also eat healthfully and still allow myself the occasional treat?
I just feel like Im missing out, even if a weekly treat is allowed or something, I just want those foods.

I will plan out my diary for the day with healthy stuff...but then I just go back and delete it at certain times and replace it with something else.

Replies

  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    In general, fats and proteins provide more satiety than carbs (simple or complex), which is one of the many reasons people around here emphasize getting adequate amounts of those macros in particular. So, in planning your diet, try to pay special attention to meeting and surpassing the amounts MFP recommends on those macros.
  • Makoce
    Makoce Posts: 938 Member
    I try. Especially with protein. But gosh they're usually just so unsatisfying taste wise compared to sugary foods and stuff that gets me going.

    Like today I had 3oz of chicken and mixed vegetables for lunch.
    I was physically full...but I wanted to go back and eat cereal or a nutrigrain bar or something because I was bored with it
  • AJ_G
    AJ_G Posts: 4,158 Member
    Lots of foods have protein and fat and are pretty tasty and satisfying. For example: Burgers, steaks, cheeses, nuts, nut butters etc
  • toddis
    toddis Posts: 941 Member
    I'm terrible myself. If it's a habit and it's linked to something, try to find a different way to deal with it.

    Maybe allot one thing per day and make sure you can't do more than that one thing, ie only take one to work and leave the money in the car.

    You can also try going X amount of time without them and see if you can find other ways to satisfy the cravings.

    If you want something sugary/sweet try fruit, I generally don't go crazy after having fruit.

    You can also consider that eating one thing isn't going to ruin your progress. Many people have the all or nothing attitude and once they give in to temptation they give up on the whole day and go whole hog.
  • David_AUS
    David_AUS Posts: 298 Member
    Hi Makoce, I had / have exactly the same issue. The cravings do subside after some time - This is what I did:
    * Sugar - I removed added sugar off my list and replaced with Stevia or no sugar (like on cereal etc...)
    * Bread - Since I could not resist it once I started I removed completely and allowed myself my Vietnamese crunchy roll on a weekend (so increase "quality"). I would recommend if you cannot abstain - get good quality bread which has seeds etc... that is much more filling
    * Milk - Other than in my morning tea I don't really drink milk
    * Ice Cream - once again smaller portions and higher quality - I actually enjoy a smaller portion now (eat it slower and savour the flavour)

    That is my biggest tip - eat slower and really taste the food, improve the quality of the food to something you enjoy rather than "consume".

    I still crave bread from time to time but I am able to portion control better now - especially if I eat it slower and savour the flavours.
  • Makoce
    Makoce Posts: 938 Member
    I definitely eat fast haha
  • Makoce
    Makoce Posts: 938 Member
    Anyone else?
  • Whambam087
    Whambam087 Posts: 170
    Well I decided to go grain free and I see myself sticking to this lifestyle for well, life. The way I feel eating this way is so worth it and I find the food very satisfying and yummy. No deprivation here. It's no different than going vegetarian...except instead of giving up meat, I give up grains. I truly think grains are addictive, because I ran into the same problem as you where I just couldn't have a little, I would want more, but since I've cut them out I just don't want them. I can look at donuts, bagels, and cakes and be like I'll pass. It's when I eat them that I crave them more.

    One example of what I might eat (I still eat dairy):

    Breakfast:
    Greek yogurt with maple syrup, berries and coffee

    Lunch
    Salad with chicken, nuts, veggies, feta cheese, dressing

    Dinner
    Butternut squash made with olive oil, veggies and salmon
  • yarwell
    yarwell Posts: 10,477 Member
    Counselling perhaps ? Does sound very behavioural.

    The only way off the sugar roller coaster is to get off it - have an omelette for breakfast not anything cereal or grain or fruit based. Fats and proteins. Yum.
  • richardheath
    richardheath Posts: 1,276 Member
    Maybe use this as a time to try new recipes and new cuisines? Chicken can be cooked in so many different ways, with different herbs and/or spices... try something new each time so it doesn't get boring?
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    I agree about trying different recipes. It's easy to get in a rut!!

    I like treats, too. Do you make your own? I'll eat an entire cake if I buy one, but when I make a mug cake or tiny brownie from scratch, I can eat just the one serving with hot tea and be done. And it's very different when I wake up in the middle of the night thinking, yeah I want cake no problem! I just need to mix this and preheat that and pop that in there for fifteen minutes and then I'm good to go! Sometimes I get the yummy treat and enjoy it. Other times before I know it I'm waking up - it's morning.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    You can't expect to break a habit quickly and easily. It'll take time. Start minimizing foods with processed refined carbs and added sugar now. Aim to eat mainly whole foods and lots of fiber and protein. In a couple months the new way of eating will be your new habit and it will be easy then.
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