Cutting carbs and refined sugar
Mandyrose1983
Posts: 86 Member
so I've decided that I am going to cut all sugar and try to decrease my carbs as much as possible. I really really want to drop this weight. I want to keep sugar and refined carbs out of my life forever (or at least limit them from my diet forever). I want this to be a lifestyle change. I am huge on clean eating and I really don't eat junk. However, I have a hard time resisting the "feel good foods" when I am emotional or stressed. Any tips on how to transition to a low carbs lifestyle? Any tips on how to keep from reaching for the junk when my mood is not so good? Also, does anyone have any good substitutes for the "feel good foods"?
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When one cuts carbs and sugar, one often increases fats and oils. Fats can be your need feel good foods.
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Thanks!!! I do try to make sure I get plenty of good fats to help keep me satisfied after meals0
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I cut out breads and processed foods with added sugar.Mandyrose1983 wrote: »so I've decided that I am going to cut all sugar and try to decrease my carbs as much as possible. I really really want to drop this weight. I want to keep sugar and refined carbs out of my life forever (or at least limit them from my diet forever). I want this to be a lifestyle change. I am huge on clean eating and I really don't eat junk. However, I have a hard time resisting the "feel good foods" when I am emotional or stressed. Any tips on how to transition to a low carbs lifestyle? Any tips on how to keep from reaching for the junk when my mood is not so good? Also, does anyone have any good substitutes for the "feel good foods"?
I just can't eat those in moderation like some can.
Bully for them.
It made a huge difference in my results over time.0 -
How low carb are you going?
I eat around 100 g of carbs daily (total carbs). With that amount I still eat pasta (had some tonight with dinner) and ice cream (had some of that tonight as well). I fill in the gaps of my diet by adding more fat (butter, cheese, oils, etc.) and eat moderate protein.
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>>Any tips on how to keep from reaching for the junk when my mood is not so good?<<
1. Don't keep junk in the house. If it's not there, it's much harder to eat.
2. You need to answer this question for yourself, each time: Which is more important to you, the junk or the number on the scales?
3. I basically try to focus on getting adequate protein and the carbs & fat take care of themselves.0 -
>>Any tips on how to keep from reaching for the junk when my mood is not so good?<<
1. Don't keep junk in the house. If it's not there, it's much harder to eat.
2. You need to answer this question for yourself, each time: Which is more important to you, the junk or the number on the scales?
3. I basically try to focus on getting adequate protein and the carbs & fat take care of themselves.
ThAnk you so much!!!! I do try to keep the bad food out of the house. It's actually work that I'm tempted the most. It's EVERYWHERE!!!
Thank you for the tips0 -
gaelicstorm26 wrote: »How low carb are you going?
I eat around 100 g of carbs daily (total carbs). With that amount I still eat pasta (had some tonight with dinner) and ice cream (had some of that tonight as well). I fill in the gaps of my diet by adding more fat (butter, cheese, oils, etc.) and eat moderate protein.
I don't know how low. I'm thinking of just replacing some of my normal carb snacks with more protein and healthy fat. And also just make it a rule to not pick at carbs at work. I can't do moderation. I try.0 -
That's what I'm looking to do, too. In thinking some tweaks like that might help me see resultsPinnacle_IAO wrote: »
I cut out breads and processed foods with added sugar.Mandyrose1983 wrote: »so I've decided that I am going to cut all sugar and try to decrease my carbs as much as possible. I really really want to drop this weight. I want to keep sugar and refined carbs out of my life forever (or at least limit them from my diet forever). I want this to be a lifestyle change. I am huge on clean eating and I really don't eat junk. However, I have a hard time resisting the "feel good foods" when I am emotional or stressed. Any tips on how to transition to a low carbs lifestyle? Any tips on how to keep from reaching for the junk when my mood is not so good? Also, does anyone have any good substitutes for the "feel good foods"?
I just can't eat those in moderation like some can.
Bully for them.
It made a huge difference in my results over time.
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If you go low carb, especially if you are below 100 or less, you may find that once you get used to eating low carb, your body will no longer crave carbs. I decided to go very low carb (under 50g - just veggies and a bit of fruit) and my cravings for sugar have disappeared. Gone.. It's quite a relief.
At first, I still wanted something sweet so I was having some xylitol sweetened chocolate chips with coconut and nuts as an evening snack, but even my urge for that passed after a few weeks. Get the sugar out of your house, perhaps go low carb to get rid of the cravings, and then jump in. The first couple of weeks are work, but then it may get really easy for you too.
Try the Low Carber Daily forum for more help. Good luck!
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Is that picture of you currently. You don't look overweight. If this is you, all you need concentrate on is avoiding sweets and focus on getting lots of vegies, fibre and minimising the refined carbs.
I minimise sweets by never buying them, never preparing them. I do use sugar and honey in cooking savoury dishes but that's all. I have found it easy.
I only ever eat sweets if someone else offers them to me and then only one serve. This way i may average about once a month but even if it was once a week that would be ok too. I do have a few other exceptions but by and large i only eat them when offered as described. I have found this an excellent system to manage my weight.0 -
Wow!! Thank u so much!!! That helps a lot. I wanted to know if I would struggle forever. It's good have an idea what to expect0
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Patttience wrote: »Is that picture of you currently. You don't look overweight. If this is you, all you need concentrate on is avoiding sweets and focus on getting lots of vegies, fibre and minimising the refined carbs.
I minimise sweets by never buying them, never preparing them. I do use sugar and honey in cooking savoury dishes but that's all. I have found it easy.
I only ever eat sweets if someone else offers them to me and then only one serve. This way i may average about once a month but even if it was once a week that would be ok too. I do have a few other exceptions but by and large i only eat them when offered as described. I have found this an excellent system to manage my weight.
Yes. They are last night and two weeks ago. I have a tummy and back fat. Those dresses are just flattering. But yeah, I am gonna try to not allow the sweets at all because I have the hardest time with moderation. I have to have all or none. I wish that wasn't the case, but it is. Anyways, I am not swearing off it all for good, but I keep having slip up because I can't just have a little. I will keep the fruit and stuff. Just looking to cut out the sugary fun foods...0 -
Mandyrose1983 wrote: »Patttience wrote: »Is that picture of you currently. You don't look overweight. If this is you, all you need concentrate on is avoiding sweets and focus on getting lots of vegies, fibre and minimising the refined carbs.
I minimise sweets by never buying them, never preparing them. I do use sugar and honey in cooking savoury dishes but that's all. I have found it easy.
I only ever eat sweets if someone else offers them to me and then only one serve. This way i may average about once a month but even if it was once a week that would be ok too. I do have a few other exceptions but by and large i only eat them when offered as described. I have found this an excellent system to manage my weight.
Yes. They are last night and two weeks ago. I have a tummy and back fat. Those dresses are just flattering. But yeah, I am gonna try to not allow the sweets at all because I have the hardest time with moderation. I have to have all or none. I wish that wasn't the case, but it is. Anyways, I am not swearing off it all for good, but I keep having slip up because I can't just have a little. I will keep the fruit and stuff. Just looking to cut out the sugary fun foods...
What is your goal weight, and what is your current calorie deficit set at? The complete restriction mentality you describe is often difficult for people to sustain for the long term, and when people fall off the wagon it can lead to undesirable mental anguish (I slipped up and ate one Oreo so I might as well eat the entire bag). You said you can't do moderation. Can you elaborate on your approach to moderation? Do you weigh and measure all your foods? Are you eating a primarily nutrient dense diet with a good mix of protein, fat and carbs?
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I am eating a balanced diet of protein carbs and fats. I weight 149 and want to get back to my best weight of 129. I eat very clean but stress and emotions cause me to derail my diet. I do weigh and measure all my foods. I am desperate to get tips weight off.0
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*desperate to0
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WinoGelato wrote: »You said you can't do moderation. Can you elaborate on your approach to moderation?
I second this request.0 -
I mean that some people say that that have a bite of ice cream and it satisfies them. For me, as soon as I taste a little bit of ice cream, candy or sugar, I feel like it's a drug and I just want MORE. I truly believe sugar is as addictive as cocaine0
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Mandyrose1983 wrote: »I mean that some people say that that have a bite of ice cream and it satisfies them. For me, as soon as I taste a little bit of ice cream, candy or sugar, I feel like it's a drug and I just want MORE. I truly believe sugar is as addictive as cocaine
Keep thinking that way and you'll have a difficult life. Luckily, you're young, and have years of learning ahead of you. Best wishes.0 -
Thinking what way?? That's very negative. Have a nice night.0
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You are on the right path.Mandyrose1983 wrote: »Thinking what way?? That's very negative. Have a nice night.
Also include low low calories like Romaine, Swiss chard, Kale, Romaine, Bok Choy, green beans, cucumbers, asparagus.
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Mandyrose1983 wrote: »I am eating a balanced diet of protein carbs and fats. I weight 149 and want to get back to my best weight of 129. I eat very clean but stress and emotions cause me to derail my diet. I do weigh and measure all my foods. I am desperate to get tips weight off.
With only 20 lbs to lose you should have your goal set to lose 1 lb, or even 0.5 lb/week. You should easily be able to fit in more than a bite, but less than a pint, of ice cream on a regular basis; and still meet your weight loss goals.
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Mandyrose1983 wrote: »so I've decided that I am going to cut all sugar and try to decrease my carbs as much as possible. I really really want to drop this weight. I want to keep sugar and refined carbs out of my life forever (or at least limit them from my diet forever). I want this to be a lifestyle change. I am huge on clean eating and I really don't eat junk. However, I have a hard time resisting the "feel good foods" when I am emotional or stressed. Any tips on how to transition to a low carbs lifestyle? Any tips on how to keep from reaching for the junk when my mood is not so good? Also, does anyone have any good substitutes for the "feel good foods"?
you know there are a lot of nutritious carbs right...carbs =/= junk
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Mandyrose1983 wrote: »Thinking what way?? That's very negative. Have a nice night.
I think what @Orphia is saying is that you use a lot of extremes in your posts.
"You are desperate to get the weight off"
"One bite of ice cream doesn't work"
"Sugar is as addictive as cocaine"
Taking a more realistic, patient, and moderate viewpoint toward food and weight loss may lead to better long term sustainability as many people find extreme restriction to lead to falling off the wagon, followed by feelings of guilt and despair. You already commented that stress and emotional eating derail you. Stress isn't going anywhere. You need to find other ways of dealing with jt that don't result in you feeling like you have totally abandoned your eating plan.
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I eat high-carb, but cut sugary treats. It was really hard at first, but got easier. I think knowing that I could eat them if I chose to was helpful. I chose not to. So, it wasn't like, "I can't...but I want to!...but I can't..." It was just, "No, no thank you." I can now make the stuff for others and not want to cry, lol.
I can eat donuts. Nobody has a gun to my head. I choose not to.
Some people find that if they try to eliminate certain foods, they will end up losing control of themselves and binging on them. So, those people make a point of including their bingey foods in their diet and that prevents their binges. This is not a problem I've encountered.
Whatever works!
I swapped white breads and pastas out for whole wheat versions. The whole wheat is healthier and I used to have cravings after I ate the white stuff, so living without that is better.
But I eat a buttload of fruits and veggies and end up high-carb at the end of the day.0 -
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Start by cutting processed sugar. Beyond the obvious sweets, read labels and choose salad dressings and other items that don't have added sugar. That may be all the carb cutting you need to do. There are a lot of hidden sugars out there! If that doesn't get you to your goal, consider cutting back processed carbs like bread and pasta. Carbs aren't always a bad thing and your body does need some to function every day. Add some good protein, cut the outright sugars, keep your veggies, and see where you are in a couple of months.
Eating low carb isn't for everyone. I started lowering my carbs 15 months ago from a daily of 100-120g. I now live in the 20-30g range with occasional forays into the wilds of 40s and 50s!. It took me 6 months of slowly cutting carbs to find the right place for me *and* to not feel like I was starving to death to do it. Not everyone can "just cut out carbs." If you can, more power to you. If you don't need to, then don't. It's a process and you can't rush it.0 -
I'm diabetic and thinking of cutting carbs I don't eat a lot of pasta or rice but cutting down bread0
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GuitarJerry wrote: »My post got lost. Boo. Anyway, in 20 years we'll all be laughing our butts off at this trend. LCHF is the low fat diet of the 80's.
The high carb low fat fad started in the 70's. Before that most people ate lower carbs. I think the current way of eating is more likely a fad (thank you Ancel Keys).0 -
I agree that it started in the 70s. I remember the women drinking Tab and using those little books to look up calories, then clicking their clickers with their daily totals.GuitarJerry wrote: »My post got lost. Boo. Anyway, in 20 years we'll all be laughing our butts off at this trend. LCHF is the low fat diet of the 80's.
The high carb low fat fad started in the 70's. Before that most people ate lower carbs. I think the current way of eating is more likely a fad (thank you Ancel Keys).
And they talked "low-fat" all the time.
It didn't begin in the 80s. People keep saying that, but it isn't so. I don't care what anyone read, this began before the 1980s.0 -
It was a big thing in the '80s, that's what people mean. Doesn't really matter when it started.
The amount of fat we eat actually has increased, not gone down though. The relative percentage seems to have decreased a little (while total calories went up), because carb calories increased more (not the kinds of carbs that were actually recommended by the experts, though). However, it's hard to tell because people think they should eat lower fat (even now, weirdly) and that affects how accurate self-reported studies are (at least from what I've read it's believed that we actually eat higher fat than we report).
So people think they should eat low fat, respond somewhat to dumb "fat free" marketing, often on things that did not have fat anyway (like processed cereal products), and may overeat some snack foods on the basis they are fat free, but continue to also eat lots of lots of high fat food, like fast foods and breakfast sausages and chips and sweet treats that also include lots of fat.
To pretend like the issue with the US diet is just carbs or eating like the experts (see, e.g., Walter Willett) recommended is just untrue. People don't eat like Willett or even like the real anti fat sorts recommend (see the vegans or Ornish or McDougall for those plans). Those that do are generally reasonably healthy, since they actually pay attention to what they eat and there's a huge range of healthy human diets for those who actually pay attention. The issue isn't people following bad expert advice too carefully, it's that most people eat pretty thoughtlessly and just based on convenience and what seems tasty.0
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