Maintaining weight but eating too many "bad" carbs
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400 calories of carbs will tend to stimulate more hunger than 400 calories of protein or fat.
If the hunger difference does not cause you to eat extra calories, then then you have good calorie control.2 -
myfitnesspale3 wrote: »400 calories of carbs will tend to stimulate more hunger than 400 calories of protein or fat.
If the hunger difference does not cause you to eat extra calories, then then you have good calorie control.
Your first statement is an individual thing, it is not consistent from person to person...9 -
PennWalker wrote: »walI have been maintaining my weight for 2.5 years. It has been relatively easy, and healthy eating is just a natural for me. However, for the past few weeks, I have set up my carb craving again ... I totally am addicted. When they talk about that carb addiction, my name is right there in the definition! I am maintaining my same weight; I log and I count and my exercise is still the same. I have not gained more than a lb. if that. But I find myself eating more things like white bread and cookies and it is daily. It may be only 1 cookie or only 1 small pita, but I know it is setting me off. Advice, anyone?
If your life is better without certain foods, for health reasons or because you can't control yourself around those foods, then I would stop eating them. I can't buy Greek yogurt. If they are in the fridge I will eat all of them right now, ugh.
Maybe add some treats, new food, new spice, more fat like avocado or almonds, so you have something new to look forward to with your meals and snacks. Go for a walk! Set up a new goal so you have something else to think about.
That's why I keep the giant tubs of fat-free plain greek yogurt around. I could eat the whole two pound tub, and it would only set me back like 520 kcals, and I'd not want to hear the word "yogurt" for a couple of days.5 -
lowfat and fat-free processed foods tend to make Americans fatter.
Lowfat sounds good but dietary fat does not make you fat.1 -
Complex carbs convert to sugar too. In fact ANY CARB does. If you're burning fuel from exercising and maintaining your weight, then I see no problem.Simple carbs, to me, when not whole grain, are simply sugar or convert to sugar. They aren't the same as complex carbs, which I generally try to eat. I do believe that there is sugar addiction and, for me, at least, it is real and my consumption of this stuff continues because of it. It is good to hear you say that if I am counting it in, I am probably fine. But I guess I was not really clear. I apologize. What I didn't say is that sugar, in any form, is something I have always avoided because I just don't find it fits with my healthy eating. I usually am very strict about whole grains only, so this is out of character for me. And it seems to be continuing, even tho' it's a few weeks.
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myfitnesspale3 wrote: »lowfat and fat-free processed foods tend to make Americans fatter.
Lowfat sounds good but dietary fat does not make you fat.
I'll agree that fat on it's own does not make people fat - too many calories does.
But "lowfat and fat-free processed foods tend to make Americans fatter." is absurd. Any food will make you fatter if you eat enough of it. And are lowfat and fat-free foods ok for Canadians since it's just Americans that get fatter eating them?7 -
myfitnesspale3 wrote: »lowfat and fat-free processed foods tend to make Americans fatter.
Lowfat sounds good but dietary fat does not make you fat.
I'll agree that fat on it's own does not make people fat - too many calories does.
But "lowfat and fat-free processed foods tend to make Americans fatter." is absurd. Any food will make you fatter if you eat enough of it. And are lowfat and fat-free foods ok for Canadians since it's just Americans that get fatter eating them?
All of this...3 -
There is nothing inherently harmful about carbs.
There are medical reasons to avoid them (diabetes, and the cravings triggered cause you to eat enough carbs that you are skipping other essential nutrients in order to stay within your calorie limit, as two examples).
There are quality of life reasons to avoid them (because you don't like the way you feel when you eat carbs, and because you have identified carbs as a trigger for overeating - or similar things that make it harder to eat the way you want to, as two examples).
As to what to do about it - if you have decided (for whatever reasons) that simple carbs are incompatible with your life, don't start the cycle. Don't eat the cookie or small pita.
For me, sugar triggers cravings - as do certain fats (bacon, for one) - as does the lack of grain-based complex carbs in my diet. I just don't ever eat sugar or the fats I know cause cravings without being very intentional about it so that I can avoid blindly giving in to the cravings that will follow. Can't do anything about the lack of grain-based complex carbs, since grain-based complex carbs are incompatible with my metabolism (diabetes). So I always have to be conscious of cravings because I don't have the grain-based complex carbs I need to stave them off.
Not sure what else you're looking for - other than perhaps the argument that always follows when someone mentions carb addiction or "bad/wrong" carbs.
This. Perfect. Exactly how/why I feel as I do. Don't start even with a little thing. And it's that simple, so thank you. Sometimes you just can't see the forest for the trees and I apparently wasn't anywhere near something this easy. Got it! Thanks so much![/quote]
Hello, all: I'm the OP. I put this to rest a while ago and am doing fine. So if this post is continuing because it is helping others or is just a good one for people to discuss, that's great. Just wanted you to know that everyone was helpful and I am back on track.
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Every time I see "bad carbs" I think of a cookie cowering in the corner like my dog after getting in the garbage9
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low-fat manufactured foods usually have fat purposefully reduced. Reducing fat often decreases its taste appeal. Food manufacturers often add sugars to increase the taste appeal. It is no coincidence that increasing sugar content of low-fat foods, increases the carb content which spikes blood glucose higher than fatty foods, which then spikes insulin, which crushes blood glucose, which stimulates hunger more than fatty foods. When consumers eat more carbs/low-fat foods to address the increased hunger then low-fat manufacturers get to sell higher volumes and consumers tend to eat more low-fat calories because hunger level is higher than it was for fatty foods.
That's how low-fat foods tend to make you fatter.1 -
Well, yes, if the low fat food has added sugar and therefore more calories than the full fat version, this could happen.
But not all low fat foods have added sugar - some have artificial sweetener( eg some yogurts) and some are just low fat ( eg milk)2 -
myfitnesspale3 wrote: »low-fat manufactured foods usually have fat purposefully reduced. Reducing fat often decreases its taste appeal. Food manufacturers often add sugars to increase the taste appeal. It is no coincidence that increasing sugar content of low-fat foods, increases the carb content which spikes blood glucose higher than fatty foods, which then spikes insulin, which crushes blood glucose, which stimulates hunger more than fatty foods. When consumers eat more carbs/low-fat foods to address the increased hunger then low-fat manufacturers get to sell higher volumes and consumers tend to eat more low-fat calories because hunger level is higher than it was for fatty foods.
That's how low-fat foods tend to make you fatter.
That may be true for you but I don't think it's a universal (or even American) truth. I don't find carbs or low fat foods stimulate my hunger any more than any other food. And depending on what I'm having with it, some low fat foods (for instance low fat cottage cheese and fruit or vegetables) will fill me up for a long time.2 -
myfitnesspale3 wrote: »low-fat manufactured foods usually have fat purposefully reduced. Reducing fat often decreases its taste appeal. Food manufacturers often add sugars to increase the taste appeal. It is no coincidence that increasing sugar content of low-fat foods, increases the carb content which spikes blood glucose higher than fatty foods, which then spikes insulin, which crushes blood glucose, which stimulates hunger more than fatty foods. When consumers eat more carbs/low-fat foods to address the increased hunger then low-fat manufacturers get to sell higher volumes and consumers tend to eat more low-fat calories because hunger level is higher than it was for fatty foods.
That's how low-fat foods tend to make you fatter.
I have yet to see a single low fat food that has actually substantially increased sugar compared to non low fat. Do you have a concrete example?3 -
Not sure what set me off and yes, it really is only one although on very rare days it could be one of each: a cookie, a pita, and maybe a half of a bagel. But generally it's only one. I am fairly sure I'm very sensitive to sugar and sugar conversions because even that little amount causes me to want more of the same the next day. I am always well within my calorie and weight ranges, but I just don't like how I feel afterwards. I am logy, plus I want another/more the next day. And to me, that's craving. My regular diet is similar to vegan but isn't quite that strict. It is really how I like to eat. It does include treats, but they have not been sugary things until now. I don't even really like them. My treats are generally whole grain carbs or a larger portion of something similar that I usually eat, like maybe four slices of a veggie pizza, no cheese, whole grain crust instead of two. But I think the others are becoming a habit I don't want. I read somewhere that to "get off" sugar, avoid it completely for three days. I may try that.
If you had any negative effect to the increased sugar from that smallish amount - you'd feel it pretty quick, within the next 1-2 hrs, maybe 3 hrs feeling hungrier than normal for calories eaten - merely because of low blood sugar.
But not the next day.
I'd suggest your diet is TOO restrictive - and you are merely craving things there really isn't anything wrong with, except what you mentally think about them.
If eating at maintenance, I doubt those few extra calories from carbs are knocking out too many protein or fat calories that are absolutely required.
Maybe if you knew you could have 2 planned cookies after dinner or lunch, and bread with butter and garlic with dinner often, ect - you wouldn't feel like it was a problem to be concerned with.5 -
Hey, everyone. Just thought that this article was very helpful to me and may be to others. This is the author of Refuse to Regain, a book I found very helpful with my maintenance. This is her latest article and it speaks to exactly what I am experiencing. Thought it might be helpful to others in general, on the great carb debate. Enjoy! http://www.refusetoregain.com/2017/01/do-i-have-to-give-up-carbs.html0
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Enjoy your "bad" carbs, and relax it is working...0
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myfitnesspale3 wrote: »lowfat and fat-free processed foods tend to make Americans fatter.
Lowfat sounds good but dietary fat does not make you fat.
I'll agree that fat on it's own does not make people fat - too many calories does.
But "lowfat and fat-free processed foods tend to make Americans fatter." is absurd. Any food will make you fatter if you eat enough of it. And are lowfat and fat-free foods ok for Canadians since it's just Americans that get fatter eating them?
QFT. I've successfully employed a low-fat diet (because fat doesn't satiate me in the least) to lose weight and lower my cholesterol (with very good ratios) simply because I've controlled my caloric intake. I know this is blasphemy, but I actually prefer some of the low-fat and fat-free versions of some products. They have a less glommy mouth feel to me.0 -
Carbs are not bad!! If you are maintaining don't worry1
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Hey, everyone. Just thought that this article was very helpful to me and may be to others. This is the author of Refuse to Regain, a book I found very helpful with my maintenance. This is her latest article and it speaks to exactly what I am experiencing. Thought it might be helpful to others in general, on the great carb debate. Enjoy! http://www.refusetoregain.com/2017/01/do-i-have-to-give-up-carbs.html
Oy. I cannot abide doctors who do not understand the functioning of insulin and explain it to people independent of energy balance.
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anything in moderation is fine
dont deprive yourself! 1 -
Saying that there are bad carbs is like saying that there are bad hours in the day.3
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I have exact same prob for exact same years. Some part is due to aging. If you're doing the same as 2 yrs ago your metabolism will slows. I agree w/most readers. It's not Carb craving, it's sugar craving but think most responders r dead wrong when saying it doesn't matter what u eat as long as u stay within daily goals - won't hurt you. I had this conversation with my Dr TODAY & he said my skipping meals & foods in exchange for slices of chocolate fudge cake & Frostys along w/steroid injections is what made me gain 12lbs over the holidays (and had NOT gone over daily cals) & I had bumped up personal training from 4 to 6x weekly. He said sugars have whole different reaction to body making it hold fat instead of releasing blah, blah (wish I'd taken notes) & I needed to cut down as much as possible & add lean protein which is hard since I'm on soft/liquid diet due to gastroparisis (Google if int). Also I have Hashimoto's disease (Google) & even though I take synthroid it doesn't work 100%.
Hope this helps! Deby0 -
I have exact same prob for exact same years. Some part is due to aging. If you're doing the same as 2 yrs ago your metabolism will slows. I agree w/most readers. It's not Carb craving, it's sugar craving but think most responders r dead wrong when saying it doesn't matter what u eat as long as u stay within daily goals - won't hurt you. I had this conversation with my Dr TODAY & he said my skipping meals & foods in exchange for slices of chocolate fudge cake & Frostys along w/steroid injections is what made me gain 12lbs over the holidays (and had NOT gone over daily cals) & I had bumped up personal training from 4 to 6x weekly. He said sugars have whole different reaction to body making it hold fat instead of releasing blah, blah (wish I'd taken notes) & I needed to cut down as much as possible & add lean protein which is hard since I'm on soft/liquid diet due to gastroparisis (Google if int). Also I have Hashimoto's disease (Google) & even though I take synthroid it doesn't work 100%.
Hope this helps! Deby
If that's what your doctor actually said, you need a new doctor because he obviously understands absolutely nothing about how human physiology works. Sugars don't "make your body hold fat", there is no net fat storage if you are in a caloric deficit. That's a scientific fact. You have a lot of medical issues which can effect the "CO" side of CICO, but you don't gain 12 pounds from eating sweets and staying within your calorie deficit.4 -
Could be that certain medications like those steroid injections make your metabolism slower. That could cause you to stop being in a calorie deficit.I had this conversation with my Dr TODAY & he said my skipping meals & foods in exchange for slices of chocolate fudge cake & Frostys along w/steroid injections is what made me gain 12lbs over the holidays (and had NOT gone over daily cals)1 -
Steroids will also make you retain water ( we've all seen the puffy faces of people on high doses )1
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I have exact same prob for exact same years. Some part is due to aging. If you're doing the same as 2 yrs ago your metabolism will slows. I agree w/most readers. It's not Carb craving, it's sugar craving but think most responders r dead wrong when saying it doesn't matter what u eat as long as u stay within daily goals - won't hurt you. I had this conversation with my Dr TODAY & he said my skipping meals & foods in exchange for slices of chocolate fudge cake & Frostys along w/steroid injections is what made me gain 12lbs over the holidays (and had NOT gone over daily cals) & I had bumped up personal training from 4 to 6x weekly. He said sugars have whole different reaction to body making it hold fat instead of releasing blah, blah (wish I'd taken notes) & I needed to cut down as much as possible & add lean protein which is hard since I'm on soft/liquid diet due to gastroparisis (Google if int). Also I have Hashimoto's disease (Google) & even though I take synthroid it doesn't work 100%.
Hope this helps! Deby
If that's what your doctor actually said, you need a new doctor because he obviously understands absolutely nothing about how human physiology works. Sugars don't "make your body hold fat", there is no net fat storage if you are in a caloric deficit. That's a scientific fact. You have a lot of medical issues which can effect the "CO" side of CICO, but you don't gain 12 pounds from eating sweets and staying within your calorie deficit.
To add - you may have misunderstood his mentioning that after eating carbs/protein and insulin goes up, indeed fat release is stopped.
Now he may have called carbs increased blood sugar, which is indeed what all the carbs (bread, fruit, vegies) eventually do.
But it is ONLY during the time of elevated insulin that fat release is stopped, and the carbs are sent off to refill muscle and liver stores, and used for any immediate energy needs. Any eaten fat is used for energy too, or stored if not needed right then. Protein as amino acids sent off to cells for their myriad of uses.
But after that 2-4 hrs (depending on how much you ate), insulin is back down and normal fat release is on for the vast majority of your day's energy needs.
Considering the twinkie diet guy lost weight when the calories was still less than he burned - you likely had terrible estimates for the amount you were eating - and side effects of the med's - water retained.2
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