Need tips/suggestions on food..
GodDamnitAngel
Posts: 19 Member
Hello! Until recently, since I was a teenager I've struggled with a lot of things having to do with eating disorders and drug addiction which has completely messed up my metabolism now that I'm trying to be legitimately healthy and fit. My calorie goal is 1200 a day and I'm eating healthy food, I'm just over eating a lot (usually by 300-400 calories). Now it's like I have an addiction to food. I can't make myself stop, I know I shouldn't or I'm only eating because I'm bored but I have no will power. I've tried drinking more water and working out instead of eating but always just end up late night snacking. If anyone has any tips or websites that they've found helpful, I'd sure like to know. Or maybe filling food suggestions?
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Replies
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What kinds of food are you eating now? Can you open your food diary?0
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Maybe 1200 calories is too little for you. What's your height and weight?
Please set your diary to public, or at least describe your diet ("healthy" can mean a lot of things, but it usually means "insufficient nutrition and not very tasty"). 300-400 calories is not "over eating a lot", but it may wipe out your deficit, or contribute to it, if you aren't logging correctly.
Drinking water can help if you are thirsty, but it won't make hunger go away. Food addiction may be stretching it a bit because eating is something you have to do, and your instincts drive you to it, but sometimes something is a bit off, we can become compulsive, obsessive, often driven by deprivation - but you can make adjustments to your habits, attitude and environment so that you can follow your instincts without harming yourself.
Let's have a look at what you are eating, and how much you need, and take it from there.2 -
Budget your allotted calories for the day in such a manner that leaves you around 2-300 calories for late evening snacking.
Easier said than done for some, but people have reported success doing so.3 -
grinning_chick wrote: »Budget your allotted calories for the day in such a manner that leaves you around 2-300 calories for late evening snacking.
Easier said than done for some, but people have reported success doing so.
That is what I do
but I eat more than 1200 lol My two delicious yogurts are for tonight usually around 9pm before bed 
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I also have a eating problem...im struggling with it on a daily basis and sometimes I do mess up. However what I noticed is if I keep my hands busy while im just sitting around then I tend to stop thinking about it.
For example when I watch TV I have a high urge to snack...however if I knit it's not so bad because my hands are busy and my mind is completely distracted, and I don't have an extra arm to put food into my mouth.
I also found that drinking tea helped with sugar cravings...for example I have a cotton candy flavored tea that I drink iced and it's about 20 cals, or an intense chai I drink hot at night which is 0 cals.0 -
1500 to 1600 calories a day isn't bad. Are you losing weight?1
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I've been steadily gaining weight over the last 3 months. I know some of it is muscle because I can feel muscles now that I couldn't before but I couldn't have gained 20 pounds of muscle in 3 months with the amount that I work out (more aerobics and walking, no real weightlifting yet). And I've only joined this website a few days ago so I don't have much logged on here but I know the problem is over eating. And here's an example of how I'm eating too many calories of "healthy" food (below). Dinner entries are all split in half because I cook it all and eat half for lunch and half for dinner a few hours later (I just log it like that because it's easier to do it all once). But I'm already over and know I will be hungry again in a few hours. BTW this is my rest day so I have not logged any exercise.
WHERE can I get cotton candy flavored tea!?I also have a eating problem...im struggling with it on a daily basis and sometimes I do mess up. However what I noticed is if I keep my hands busy while im just sitting around then I tend to stop thinking about it.
For example when I watch TV I have a high urge to snack...however if I knit it's not so bad because my hands are busy and my mind is completely distracted, and I don't have an extra arm to put food into my mouth.
I also found that drinking tea helped with sugar cravings...for example I have a cotton candy flavored tea that I drink iced and it's about 20 cals, or an intense chai I drink hot at night which is 0 cals.0 -
You hardly eat any protein or fat, no wonder you are hungry.
I don't think you should be looking for cotton candy flavored tea - in fact, I think you should think as little as possible about cotton candy flavored tea.2 -
opps tomatoes should only read 6 because that's all I had left and I forgot to fix it, my bad. But still. This is usually my kinda day BEFORE I start getting more and more hungry and by the end of the night I'll probably end up eating 200 more calories worth of gnocchi. I know it's full of carbs and sodium but it's just soooo tasty. The problem isn't that I don't know what I'm doing wrong, the problem is I don't know how to STOP myself.0
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What are your stats, you probably don't need to eat 1200 cals.
And I agree that you're not eating enough protein or fat0 -
kommodevaran wrote: »You hardly eat any protein or fat, no wonder you are hungry.
I don't think you should be looking for cotton candy flavored tea - in fact, I think you should think as little as possible about cotton candy flavored tea.
Haha ok fair enough. But I just tend to avoid meat and fat on days that I don't work out. Usually my ideal lunch/dinner is like a chicken breast with rice and the same veggies you see above but the same thing happens. By the time I'm done with dinner, I'm about 50-100 over and haven't even had a snack yet.0 -
Try to attack it at the other end - instead of trying to stop yourself from eating (which is kinda impossible) - ADD foods that provide taste and nutrition and satiety. Meat, fish, eggs, seafood, milk, cheese, yogurt. At least one more serving of fresh fruit and vegetables (not more of the same, but different varieties). Replace white bread with whole grain. Eat several different grains and starches.1
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Why are you avoiding meat and fat on rest days? Are you eating back exercise calories? What are your stats? Sounds to me 1200 is just too aggressive a goal for you, compounded by eating low volume poor satiating foods. You're snacking because you're body is genuinely hungry and crying for some nutrition.1
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kommodevaran wrote: »Try to attack it at the other end - instead of trying to stop yourself from eating (which is kinda impossible) - ADD foods that provide taste and nutrition and satiety. Meat, fish, eggs, seafood, milk, cheese, yogurt. At least one more serving of fresh fruit and vegetables (not more of the same, but different varieties). Replace white bread with whole grain. Eat several different grains and starches.
Usually I eat whole grain bread and rice but I ate breakfast at my parents house so I had to work with what they had. If I'm not eating chicken breast I'm usually eating white tuna. But do you have any suggestions on healthy/filling snacks besides just fruit? Fruit always fills me up but 30 minutes later I'm hungry again. Should I pair it with almonds or something?0 -
GodDamnitAngel wrote: »kommodevaran wrote: »Try to attack it at the other end - instead of trying to stop yourself from eating (which is kinda impossible) - ADD foods that provide taste and nutrition and satiety. Meat, fish, eggs, seafood, milk, cheese, yogurt. At least one more serving of fresh fruit and vegetables (not more of the same, but different varieties). Replace white bread with whole grain. Eat several different grains and starches.
Usually I eat whole grain bread and rice but I ate breakfast at my parents house so I had to work with what they had. If I'm not eating chicken breast I'm usually eating white tuna. But do you have any suggestions on healthy/filling snacks besides just fruit? Fruit always fills me up but 30 minutes later I'm hungry again. Should I pair it with almonds or something?
Chicken and tuna is lovely (you are so much easier to "work" with than the vegetarians, what a relief
). If you eat proper meals, you shouldn't need snacks - 1200 calories is not a lot so I'd personally prioritze meals - but yes, fruit and nuts are great together. I like green apples (Granny Smith) or oranges with peanut butter, and pears with almond or cashew butter. You can also make smoothies - I use banana and whole milk, and then either peanut butter and cocoa, or frozen strawberries or blueberries. Grapes and walnuts is also a yummy combo. Oh, and I always combine with (raw) vegetables, so it's a "proper" meal. 0 -
Heaven knows I am over more then I make my 1200 calorie per day goal but I make sure I eat a mid-morning snack and another mid-afternoon. Nothing much -- nuts, some cheese, a yogurt, a piece of fruit etc. When I go over by eating things with good nutritional value I don't beat myself up. When I go over eating junk I try to figure out why. For me it's usually booze. Eat more fresh veggies too. A half a head of steamed broccoli is a LOT of food for relatively little calories.
Eating more slowly helps me too. Take a bite put the fork down. Chew. Pick up the fork. Repeat.
FWIW, I've been doing this since the beginning of July, gone away for 3 long weekends of mild debauchery complete with over-indulging in alcohol, and still managed to lose 6 pounds.0 -
Haha I like the idea of vegan so I try to incorporate it into my lifestyle but because of multiple reasons haven't gone 100% vegan yet. I am going to start making my smoothies again (I forgot how good and filling they were) and invest in some almond butter because I do looove almond butter. Thanks for your ideas!kommodevaran wrote: »GodDamnitAngel wrote: »kommodevaran wrote: »
Chicken and tuna is lovely (you are so much easier to "work" with than the vegetarians, what a relief ). If you eat proper meals, you shouldn't need snacks - 1200 calories is not a lot so I'd personally prioritze meals - but yes, fruit and nuts are great together. I like green apples (Granny Smith) or oranges with peanut butter, and pears with almond or cashew butter. You can also make smoothies - I use banana and whole milk, and then either peanut butter and cocoa, or frozen strawberries or blueberries. Grapes and walnuts is also a yummy combo. Oh, and I always combine with (raw) vegetables, so it's a "proper" meal.0 -
I dropped from 2000 calories to 1500 before exercise in mid-May. Since mid-May, I've lost almost 30 pounds. Now I have a goal of 1300 before exercise which is a hit or miss. However I burn a lot through strength training and running. For breakfast, I eat a 1/2 Cup oatmeal which fills me up. To drink more water (I shoot for at least 10 glasses or more a day), I eat Skinny Pop popcorn. By lunch I'm good with a chicken or turkey wrap (no dressing), and maybe a cup of soup. Mid afternoon I have Greek Yogurt for a snack with peanut butter chips, and dinner I have grilled/baked chicken/salads/wraps/etc. The trick is to eat 5-6 small meals with 2-300 calories each. The days before a long run, I don't care about the calories too much because I'll be burning them off with 8+ miles 0
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GodDamnitAngel wrote: »kommodevaran wrote: »Try to attack it at the other end - instead of trying to stop yourself from eating (which is kinda impossible) - ADD foods that provide taste and nutrition and satiety. Meat, fish, eggs, seafood, milk, cheese, yogurt. At least one more serving of fresh fruit and vegetables (not more of the same, but different varieties). Replace white bread with whole grain. Eat several different grains and starches.
Usually I eat whole grain bread and rice but I ate breakfast at my parents house so I had to work with what they had. If I'm not eating chicken breast I'm usually eating white tuna. But do you have any suggestions on healthy/filling snacks besides just fruit? Fruit always fills me up but 30 minutes later I'm hungry again. Should I pair it with almonds or something?
It's a common problem to compromise when out. On a low calorie diet you just haven't got enough calories to waste on things like white bread. Be rigorous about what you eat. Make every calorie count.
Think eggs, lean chicken, whole grains, quinoa, wholemeal bread, plain boiled fresh veg and small amounts of full fat dairy and fruit. You can have as much salad, fresh herbs, garlic and spices as you like.
If you eat an unbalanced diet you will feel hungry and depressed. Watch the nutrients. MFP is very good for that.
Snacks should be a cup of black tea, coffee and something very small, like a tiny biscuit (the sort you get free in posh coffee shops) or one square of chocolate.
Good luck - you are going to get there. We are all supporting you.2 -
I too like the idea of veganism/vegetarianism, I do understand and genuinely respect those who make that choice. I ate almost entirely pescetarian for a year, but I missed meat too much. Sometimes I'm reminded what a hypocrite I am, like today, when I saw a whole piglet in the deep freezer at an Asian supermarket. I was shocked, I giggled, and felt awful. I'm so happy eating meat when I don't have to think about that it comes from animals, that once were alive.0
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I would recommend looking into IIFYM. At the very least, it'll be able to help you look into your daily calorie expenditure and what an appropriate daily calorie allotment would be for you and your goals.0
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GodDamnitAngel wrote: »
Haha I like the idea of vegan so I try to incorporate it into my lifestyle but because of multiple reasons haven't gone 100% vegan yet. I am going to start making my smoothies again (I forgot how good and filling they were) and invest in some almond butter because I do looove almond butter. Thanks for your ideas!
Legumes are one non-meat way to increase protein. My vegan friends make legumes the backbone of their diets, and in much larger quantities than 1/4 cup servings.
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GodDamnitAngel wrote: »kommodevaran wrote: »Try to attack it at the other end - instead of trying to stop yourself from eating (which is kinda impossible) - ADD foods that provide taste and nutrition and satiety. Meat, fish, eggs, seafood, milk, cheese, yogurt. At least one more serving of fresh fruit and vegetables (not more of the same, but different varieties). Replace white bread with whole grain. Eat several different grains and starches.
Usually I eat whole grain bread and rice but I ate breakfast at my parents house so I had to work with what they had. If I'm not eating chicken breast I'm usually eating white tuna. But do you have any suggestions on healthy/filling snacks besides just fruit? Fruit always fills me up but 30 minutes later I'm hungry again. Should I pair it with almonds or something?
Yes, pair fruit with nuts or cheese or hard boiled eggs.0 -
If you're always hungry, then the 2 things you can do that'll help most are: increasing your fiber intake, and increasing your protein intake. Both of those ought to alleviate being hungry all the time.
Anytime you go to eat something - especially carbs - find some protein you can eat first. A piece of cheese, a handful of almonds, some peanut butter - then have whatever carb. Protein takes longer to digest so it'll stay with you longer.
I usually have protein/fiber bars from www.healthsmartfoods.com. There are coupons at www.retailmenot.com. THey also have clusters that are high in fiber too.0 -
Thank you everyone for your suggestions! and again, just to clarify, it's not that I'm HUNGRY (like I have no sensation of hunger I just want to taste/chew good things) it's just that I eat because I want something to do. Or I see people eating. Or I sit down and watch tv and I'm instantly wanting to eat at the same time. Hell sometimes it's just clean plate syndrome and I can't portion myself correctly. With your suggestions though and keeping a food journal, it will be easier for me to keep my calorie count down as much as possible when surrounding myself with low calorie/easy snacks. thanks!0
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Get rid of the white bread and buy some potato bread. 2 pieces of it is 70 calories. That alone would free up enough calories that you could add another 6 ounces of chicken and still be at the same calories.0
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Also check this out. http://www.groceryheadquarters.com/2014/03/Smartfood-Delight-Popcorn-Offers-35-Calorie-Snack/
I eat this pretty often as a snack. 35 calories per cup means you can eat a pretty good amount.0 -
I am also recovering from eating disorders and drug abuse. I eat NO MEAt. However broccoli and apples are my go to foods SUPER FILLING. I also drink tons of water with crystal light.[it keeps me from binging]
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Hey,
I completely understand what you are going through - when I first got into Recovery I put on a TON of clean weight. In fact, I'm still working to get it off now.
Lotta people have already made some good suggestions: spacing out your meals, eating more protein and healthy fats, etc. I love to make healthy swaps that still fit the bill of foods that I love. Whole Wheat instead of White, Brown Rice instead of White, etc. After a week or 10 days you can't really taste the difference anymore.
Try to keep in mind that you are probably still have Post-Acute Withdrawl Syndrome, so your body is still craving high levels of Dopamine that you used to get from using. Without the substance abuse, the easiest (not the only) way to trigger a release of Dopamine is food, especially from the sugars that carbs breakdown into.
Personally, I really think you should apply the tools you used to get sober to help manage your excessive snacking. When you get a craving, try to recognize if you are REALLY hungry, or something else. Did you have a rough day at work? See an ex at the grocery store? Binge watch a season of Cupcake Wars? When you get a craving, recognize it, process it, and move on. Don't dwell or blame yourself for getting a craving - they happen. And more importantly, don't beat yourself up if you do overindulge every now and then. Feeling guilty or ashamed does nothing positive, and puts you at a greater risk to give up or pick up.
Best of Luck,
Chris
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