Week one of reduced carbs - so hungry!
liddington56
Posts: 7 Member
I recently found out I have PCOS, which explains weight gain despite increase in gym (I usually go 4 times a week plus netball) and a decrease in unhealthy food compared with this time last year.
Last week I also injured my ankle which means I now can't go to the gym. I have a very sedentary life without exercise, so to try and stimulate weight loss via food, I'm reducing carbs and trying to create as big a calorie deficit as I can. I'm 26, weigh between 66kg - 68kg (depending on the scales!) my BMI is 21 and I'm 177cm (or around 5 ft 8). What I'm eating at the moment is leaving me so hungry every day! Feeling pretty energy-less and snacking on fruit to try and get me through (may also be boredom eating).
Please can someone check my diary and help me tweak it so I'm not as hungry?
Last week I also injured my ankle which means I now can't go to the gym. I have a very sedentary life without exercise, so to try and stimulate weight loss via food, I'm reducing carbs and trying to create as big a calorie deficit as I can. I'm 26, weigh between 66kg - 68kg (depending on the scales!) my BMI is 21 and I'm 177cm (or around 5 ft 8). What I'm eating at the moment is leaving me so hungry every day! Feeling pretty energy-less and snacking on fruit to try and get me through (may also be boredom eating).
Please can someone check my diary and help me tweak it so I'm not as hungry?
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Replies
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you'll have to change your diary settings to Public first0
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Some people get hungry on fruit. Try ham and eggs for b-fast.
Look on youtube for chair exercises like Chair Boxing.
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how much weight are you trying to lose? you're well within the normal healthy weight range.
have you increased your fat and protein since reducing carbs?0 -
Diary is closed - go to Settings, scroll down to bottom left set to Public.
If you're used to eating low fat then low carb low fat will leave you hungry, limit carbs, moderate protein and fat for the balance.0 -
add more protein and fat to your diet and you wont feel hungry.0
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Some people get hungry on fruit. Try ham and eggs for b-fast.
Look on youtube for chair exercises like Chair Boxing.
Interesting note on the fruit! Blood sugar spikes I take it? Will check out chair exercises - great tip! This week I've been having 2 eggs and salmon for breakfast (at 9 am and getting hungry an hour later). I then added one rye crispbread to it to try and stave off the hunger for a bit longer, but still getting hungry at 11!1 -
TavistockToad wrote: »how much weight are you trying to lose? you're well within the normal healthy weight range.
have you increased your fat and protein since reducing carbs?
I'm looking to lose around 4-5kg, mainly from my stomach (so general tone up as well which may in the end increase the actual weight, but look altogether firmer).0 -
Look out for fruit and simple carbs (e.g. potato chips). For example, I eat only a quarter of an apple at a time.
Look into the GL (glycemic load) of the foods you are eating and go for those with the lowest glycemic load (therefore lowest impact on blood sugar spikes). If you cut back your carbs to 30 or lower for each meal or snack, you should experience little or no hunger. Very low carbs with higher protein & fat = you will never feel hungry and you will lose weight. Good luck!0 -
80 grams of sugar from fruit snacking ? Sort out your meals so they're more substantial and quit the snacking to create some mini-fasts to help with the PCOS / IR issue.3
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Eat more protein and fats and it'll help you feel more full
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liddington56 wrote: »I recently found out I have PCOS, which explains weight gain despite increase in gym (I usually go 4 times a week plus netball) and a decrease in unhealthy food compared with this time last year.
Last week I also injured my ankle which means I now can't go to the gym. I have a very sedentary life without exercise, so to try and stimulate weight loss via food, I'm reducing carbs and trying to create as big a calorie deficit as I can. I'm 26, weigh between 66kg - 68kg (depending on the scales!) my BMI is 21 and I'm 177cm (or around 5 ft 8). What I'm eating at the moment is leaving me so hungry every day! Feeling pretty energy-less and snacking on fruit to try and get me through (may also be boredom eating).
Please can someone check my diary and help me tweak it so I'm not as hungry?
If you're not exercising you'll need to change your diet. From what I've seen, Keto and Low carb are very helpful for PCOS. This means your carbs come from veggies, not fruit, bread or pasta. Cut out all high carb products (oatmeal, bread, milk, fruit, sugar especially) other than what's in veggies. Don't eat LOW FAT anything because everything low fat is pumped full of sugar to make up for lack of fat. Your body needs a certain amount of fat to run properly!
A typical day could be:
B - (Eggs w/butter and bacon) OR (Eggs w/butter and Ham) OR (crustless quiche with your choices of meat and veggies) with UNSWEETENED Almond milk OR Coffee w/heavy whipping cream
L - (Taco salad) OR (Lettuce wrap sub ala Jimmy Johns unwich) OR (Lettuce wrapped burger with cheese) plus water throughout the day
D - (Roasted broccoli with garlic and olive oil, and 6oz baked chicken breast) OR (6oz steak and asparagus seasoned however you like) OR (Baked pork chop with brussel sprouts pan fried with bacon and walnuts) OR (Meatballs with "zoodles" and alfredo sauce)
Snacks: Almonds, beef jerky, sugar free jello, 90% dark chocolate0 -
i'm type 2 diabetic, and i check my blood sugar often to see what makes changes. the number one thing that increases my blood sugar isn't complex carbs - it's sugars including sugars from fruit. you eat a lot of fruit, but fruit increases my blood sugar more than a piece of bread.
i find that things like asparagus, avocado, celery, brussel sprouts or for complex carbs15 to 20 grams of oats cooked in 2 oz milk plus some water sweetened with stevia works out better for me than fruit when it comes to controlling blood sugar.
btw, maybe you could get a cheap pedaler from amazon and pedal with your arms for cardio. i hurt my knee and ankle, and i do tons of ab crunches - decline if possible - and lower back exercises, and when possible bench presses, tripcep extensions, bicep curls, shoulder exercises and more. i'm getting stronger, and if you do it without a break at less than your max resistance, it can keep your heart rate up.
good luck!0 -
itsbasschick wrote: »i'm type 2 diabetic, and i check my blood sugar often to see what makes changes. the number one thing that increases my blood sugar isn't complex carbs - it's sugars including sugars from fruit. you eat a lot of fruit, but fruit increases my blood sugar more than a piece of bread.
i find that things like asparagus, avocado, celery, brussel sprouts or for complex carbs15 to 20 grams of oats cooked in 2 oz milk plus some water sweetened with stevia works out better for me than fruit when it comes to controlling blood sugar.
btw, maybe you could get a cheap pedaler from amazon and pedal with your arms for cardio. i hurt my knee and ankle, and i do tons of ab crunches - decline if possible - and lower back exercises, and when possible bench presses, tripcep extensions, bicep curls, shoulder exercises and more. i'm getting stronger, and if you do it without a break at less than your max resistance, it can keep your heart rate up.
good luck!
This is so useful, thank you so much!0 -
liddington56 wrote: »I recently found out I have PCOS, which explains weight gain despite increase in gym (I usually go 4 times a week plus netball) and a decrease in unhealthy food compared with this time last year.
Last week I also injured my ankle which means I now can't go to the gym. I have a very sedentary life without exercise, so to try and stimulate weight loss via food, I'm reducing carbs and trying to create as big a calorie deficit as I can. I'm 26, weigh between 66kg - 68kg (depending on the scales!) my BMI is 21 and I'm 177cm (or around 5 ft 8). What I'm eating at the moment is leaving me so hungry every day! Feeling pretty energy-less and snacking on fruit to try and get me through (may also be boredom eating).
Please can someone check my diary and help me tweak it so I'm not as hungry?
If you're not exercising you'll need to change your diet. From what I've seen, Keto and Low carb are very helpful for PCOS. This means your carbs come from veggies, not fruit, bread or pasta. Cut out all high carb products (oatmeal, bread, milk, fruit, sugar especially) other than what's in veggies. Don't eat LOW FAT anything because everything low fat is pumped full of sugar to make up for lack of fat. Your body needs a certain amount of fat to run properly!
A typical day could be:
B - (Eggs w/butter and bacon) OR (Eggs w/butter and Ham) OR (crustless quiche with your choices of meat and veggies) with UNSWEETENED Almond milk OR Coffee w/heavy whipping cream
L - (Taco salad) OR (Lettuce wrap sub ala Jimmy Johns unwich) OR (Lettuce wrapped burger with cheese) plus water throughout the day
D - (Roasted broccoli with garlic and olive oil, and 6oz baked chicken breast) OR (6oz steak and asparagus seasoned however you like) OR (Baked pork chop with brussel sprouts pan fried with bacon and walnuts) OR (Meatballs with "zoodles" and alfredo sauce)
Snacks: Almonds, beef jerky, sugar free jello, 90% dark chocolate
This is really great, thank you so so much!0 -
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liddington56 wrote: »Some people get hungry on fruit. Try ham and eggs for b-fast.
Look on youtube for chair exercises like Chair Boxing.
Interesting note on the fruit! Blood sugar spikes I take it? Will check out chair exercises - great tip! This week I've been having 2 eggs and salmon for breakfast (at 9 am and getting hungry an hour later). I then added one rye crispbread to it to try and stave off the hunger for a bit longer, but still getting hungry at 11!
Add in a serving of veggies and half an avocado with your eggs & salmon. The fiber and fat will help you feel fuller longer.0 -
You can't choose where you lose weight from. And since you're at a healthy weight, your logging will need to be very, very tight. With so little weight to lose, the general recommendation is 1/2 pound per week. If you don't consistently provide your body with enough calories, it will take them by cannibalizing muscle.
If you're unhappy with your stomach, weight loss might not give you the answer you're looking for. Building muscle through weight lifting could. And there's lots you can do for upper body with you injured ankle!
Something to consider!
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