eating way too much junk/sweets
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CarvedTones
Posts: 2,340 Member
Since I have been in maintenance (just a couple of weeks), I am filling the extra calories (they seem like extra because I was eating less while losing) with cookies, ice cream and candy more than good food. I eat lean proteins - fish and poultry. I don't eat mammal meat. I do need to eat more veggies; I haven't been lately but most days until very recently I had a few servings. Today I had broccoli and brussels sprouts. I am tracking, so I am not falling into my old trap of bingeing, but I feel like I eat way too many sweets. I do eat a lot of fruit also and I get some fiber, but could probably use more.
Like right now, I have 164 to go and I am resisting the idea of having a couple of soft Chips Ahoy cookies. I could have more fruit, but I eat a lot of that also. I haven't had a banana today, though. Whole grain toast with honey wold be good.
But really, if I get my protein and eat some veggies, it is it horrible that I get so many other calories from sweets? I feel like it is. Maybe I should eat more starches. I just had a taste of the rice; I am still avoiding too much starch and maybe I shouldn't be.
EDIT - BTW, in case you look at my diary and wonder WTF about Sunday, I had that over 50 procedure on Monday and was on clear liquid only Sunday; that's why all my calories came from juice.
Like right now, I have 164 to go and I am resisting the idea of having a couple of soft Chips Ahoy cookies. I could have more fruit, but I eat a lot of that also. I haven't had a banana today, though. Whole grain toast with honey wold be good.
But really, if I get my protein and eat some veggies, it is it horrible that I get so many other calories from sweets? I feel like it is. Maybe I should eat more starches. I just had a taste of the rice; I am still avoiding too much starch and maybe I shouldn't be.
EDIT - BTW, in case you look at my diary and wonder WTF about Sunday, I had that over 50 procedure on Monday and was on clear liquid only Sunday; that's why all my calories came from juice.
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Replies
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I have been on maintenance for a few months, but still find it incredibly easy to put weight on. One of the triggers for me is sweet sugary foods. I find I start by maybe having one or tow little thing in the evening, but then by the end of the week it escalates and I'm having way too much. Sugar to me is very addictive. I can't just have some and then stop. I'm much better not starting at all.3
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I am tracking everything and have no plans to stop, so I haven't had a problem with putting weight on and don't expect to. It's more about needing to have a healthier mix to make up the calories.1
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I'm still aiming for 80% of my calories from nutrient-dense food and 20% from treats. Maintenance, for me, means more calories for treats but also more calories for nutrient-dense foods.
What you eat is entirely up to you. If you feel that you are eating too many sweets, cut back on sweets. Experiment with your macro mix. Nothing is set in stone.2 -
CarvedTones wrote: »I am filling the extra calories (they seem like extra because I was eating less while losing) with cookies, ice cream and candy more than good food.
If you are not gaining weight, I don't see any harm.
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I go on prolonged maintenance breaks often. I wouldn't worry about it, for now, but make sure it doesn't become a hard to break habit. Look at it as something you enjoy because you have the calories, not something you normally do. Even if you have the calories every day and eat sweets every day, keep it in your mind that you're doing this because you have the calories. With time, and as you get used to the higher allowance, meal portions can creep up even as you watch them. You feel "I have the calories for a larger portion of this or that, so why not?" and your leftover calories tend to shrink. If you get used to having 2 cookies every day and consider it a part of your eating day, there may be a day when you don't have the calories for 2 cookies. Be prepared for a day to come where if you do want to have the cookies you'll want to re-arrange your other calories. Just eat whatever you want (including cookies) but try not to get complacent with any particular part of it (especially the mental part) and be ready to cut back on something in favor of something else if the need arises.7
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If you have a foundation of a balanced diet that meets your macro and micro needs and then add to that with shall we call then "fun foods" then those fun foods aren't harmful or going to cancel out the benefits that the main foundation gave you.
Food is a lot more than just fuel and you should be able to enjoy treats without guilt. For long term adherence to maintenance enjoying your overall diet is a huge benefit.
However.......
The only problem I'm seeing is that you seem to be saying is that you think you should be eating more veggies and starches and if you are using up your calorie allowance and crowding them out then that's a bit of a detriment.
Longer term I would be wary of establishing a habit that means your fun foods take up too big a part of your diet. It's very easy to get portion creep from foods that are hyper palatable and require no preparation beyond unwrapping. Instant gratification is a powerful impulse.
You could set a calorie allowance aside for your treats? 80/20 rule is quite common but I prefer Alan Aragon's 80/10/10 rule (one of the 10% is food you know is good for you but you don't really enjoy that much).9 -
I read a lot of guilt and shoulds and feelings of missing out in your post, like your mindset is "how to eat really bad and get away with it" - aka cheating. Treat foods shouldn't take up the bulk of your diet, but eating healthily shouldn't be a chore or feel like punishment either. Your tastebuds will adapt to what you give them. But that takes a positive attitude, not resentment - a frame of mind of adding, not restricting, of gratitude, not envy.
I think you need to find a better balance between taste and nutrition, and experience for yourself how those two aren't opposites, but the same. Good food has all the nutrients you need, and a range of flavors, textures, temperatures, colors. A healthy attitude towards food, is being relaxed and enjoying your food, at the same time confident that you're feeding yourself well, as well as excited to eat old favorites and adventurous about trying new things.
I don't know if you can use any of this, but I sincerely hope so.7 -
There's nothing wrong with eating the leftover calories in sweets/chocs - never feel guilty! As long as the main bulk of your food is nutrient filled the remainder doesn't matter. Its the 80/20 'rule', 80% good nutrition / 20% whatever the heck you fancy
The main thing is staying within your maintenance cals consistently so you don't gain.
And what's wrong with starch? if you don't have an allergy then have it, no guilt necessary.2 -
I'm torn about this. I basically believe what others have said- if the rest of your diet is nutritionally sound, using extra calories for sweets isn't a big deal.
However, I identify with the concern. My basic diet has always been fairly sound nutritionally, even when I was at my heaviest. And I meet my calorie goals easily (deficit or otherwise) when I limit sweets. But I don't limit sweets all that well and the more I eat, the more I want to eat. If I have extra calories, I always want to reach for the cookies or chocolate, and I think it's the *habit* of reaching for those things that gets me into trouble and always has. So while nutritionally it may not be a big deal, psychologically or behaviorally it may be. I know for me, the sweets will always pose the biggest danger to my weight loss/maintenance
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I just can’t do it, I’ve tried for a year now. Once I add back in even a modest amount of calorie dense sweets (cookies, cake, ice cream, doughnuts), I just can’t get enough. I can’t eat one cookie or one serving of Ben & Jerry’s, so I don’t eat any on a regular basis and make it a treat Outside the house on the rare occasions I do.4
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How about some more fats? Nuts. Avocado. That might tide you over and would get your calories up. Maybe put a nut butter on your apples.1
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The MFP default is 50% carb, 20-30% protein, 20-30% fat if I recall. I would suggest you check your profile goals and shoot for these default macros as a starter. Nutrition actually does matter.0
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I'm not even in maintenance and find I do the same thing, especially lately. I upped my calories by 100 and those are wasted on more snacks. I don't have lunch, instead, have some sweet snack as I think I won't have enough calories for lunch. If I didn't eat so much junk food then I'd have enough! I just eat a lot of snacks as it's easier and quicker to just grab something instead of cooking and they taste good. Really need to change things up! I think for me, the best thing would be not to buy too many snacks. I try to buy healthier snacks, but even then I end up having too many instead of proper food.0
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I find myself at times reaching for the snacks. I have learned to control them by...
1. Just don't buy them. If they are not around I can't over indulge in them.
2. Prep food ahead of time. I keep meals in the refrigerator so that I always have a healthy meal that can just be reheated. I make casseroles for multiple meals, roast a large tray of a variety vegetables, grill up 2 or 3 lbs of chicken strips and have some low calorie desserts on hand for those moments when I need a treat.
3. I also try to keep fruit such as bananas or grapes to munch on.
4. I pre-plan the recipes that I am going to make before I order groceries so that I have everything that I need for the week.
If I don't do those 4 things...I am a mess. I most likely would eat a box of crackers or a bag of M&Ms instead. This is the only way that I can stay on track...at least for the moment.2 -
How does your body feel after you eat more treats vs. nutrient dense foods?
For me, some foods provide instant gratification, but I later regret it when I overeat. (I'm looking at you, pringles!) Because I've now learned that I can't seem to be able to eat a reasonable serving of these foods, I don't buy them and have them accessible. I do keep foods that taste good and feel like a reward without the feeling that I'm also self sabotaging (thank you, mini bags of microwave popcorn!).2 -
OP, maybe add a tasty soup to your lunch or dinner? This would use of some of the extra calories. Other options could be another appetizer type thing, that is 100-150 calories. A few nuts, or olives, or anti-pasto. Sometimes I'll have some fruit before a meal, because it has more calories than vegetables. For me, I would prefer to use my calories with something like that rather than junk food. I think it is fine to have a daily treat if otherwise you are eating well, but I know for me, it is easy for that treat to go overboard, and spread into more than I planned. I don't get the craving for it if I have a better, more balanced meal. I also think 1/2 cup of rice or a potato with your meal is a better option than a sweet.0
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The MFP default is 50% carb, 20-30% protein, 20-30% fat if I recall. I would suggest you check your profile goals and shoot for these default macros as a starter. Nutrition actually does matter.
When I was at 1500, 1600 and 1700, the number of grams for each macro went up as I increased calories. I don't need more protein because I eat more. I am 59, weigh about 162 and I walk for exercise. I don't really need more than maybe 75 grams of protein tops, but I usually get more than that. Same with fat and carbs. It's only with the free plans that they restrict to % instead of just specifying how many grams you need. In reality, once you get the grams of each you need, it doesn't matter where the rest of your calories come from (well, except maybe bad fats).
Anyway, I do get the grams of macros I actually need and I do count all the calories. I lost the weight eating more junk than I probably should toward the end as I added calories and I am maintaining okay but still eating more than I would like.1 -
I just can’t do it, I’ve tried for a year now. Once I add back in even a modest amount of calorie dense sweets (cookies, cake, ice cream, doughnuts), I just can’t get enough. I can’t eat one cookie or one serving of Ben & Jerry’s, so I don’t eat any on a regular basis and make it a treat Outside the house on the rare occasions I do.
Totally agree! Those sweets have a way of taking control of my life!
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