Diet help

w88xxgxcnf
w88xxgxcnf Posts: 1 Member
in Food and Nutrition
Hi! I’m new here and could really use some help with appropriate foods to eat. I’m always tired and eat way too much sugar. Any advice is welcomed.

Replies

  • rileysowner
    rileysowner Posts: 8,330 Member
    Start by simply logging what you eat carefully and staying within your calorie goal.
  • AnnPT77
    AnnPT77 Posts: 34,234 Member
    rileysowner wrote: »
    Start by simply logging what you eat carefully and staying within your calorie goal.

    That.

    Notice what helps you stay more full and happy more of the time, and move your eating in that direction.

    For me, starting to log my eating highlighted foods that were very much not worth their calorie "cost" to me, for satiation, nutrition, practicality, or happiness. The first calorie reductions were obvious and relatively painless. (What those are will vary with individual preferences!)

    The same process keeps working, but I found I needed to be a little more wily as I went along, to get my best balance of satiation, nutrition, practicality, and overall happiness . . . but I found I could work it out, with patience and persistence.

    Recognize that you don't need to be perfect immediately - you can chip away at it, learning and adjusting, until you find a balance of calories and a satisfying eating routine.

    This is pretty much what I did to lose around 1/3 of my body weight, class 1 obese to a healthy weight in just under a year. I've continued the same general way of eating to stay at a healthy weight for 7+ years since, adjusting when I feel it desirable or necessary.

    https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

    That's more like a process - remodeling one's eating; not "a diet".

    It won't be perfect for everyone - no one thing is - but it's a possible approach to try.

    Best wishes for success - the results are worth it, in improved quality of life, IME!

  • frhaberl
    frhaberl Posts: 145 Member
    I found the advice to focus more on what you can add to your diet than what you "can't eat anymore" to be helpful. That doesn't mean that you shouldn't consider foods that aren't helpful to your new lifestyle and reduce/eliminate them (for me it was sugary sodas), but thinking about adding foods into your diet can help reduce the sense of deprivation that can make these changes hard to sustain.

    Two food categories I focused on increasing were fiber and protein. What that looks like now (6 months and 49lbs later) is that I fill up on veggies rather than starches and even my desserts contain some protein. That said, I didn't start with a giant change. I did little changes and kept what felt sustainable and (after a decent try) moved on from things that didn't.

    If you're really struggling with where to start and want advice, it can often be helpful to have your diary be visible to the public and let others make suggestions on changes you might want to consider. If you just want general advice, here's mine:
    • Start with logging everything accurately for a week. Get as precise as you can (weigh things vs estimating portion size) and focus on recording reality as it is.
    • Take a look at your overall splits and pick one thing you would like to change - I decided to start with finding a breakfast that was less than 1/4 of my calorie allotment but kept me satisfied until at least 11:00am so I wasn't as worried about not having "enough" calories to enjoy our normal family dinner.
    • For the rest of your food consumption, focus more on portion control than changing what you eat. Try to stay at whatever calorie deficit you have chosen.
    • Give this 2-4 weeks and see where you're landing on the weight loss/energy level front.
    • Take a look at your overall splits and pick the next thing you'd like to change.......

    There are some that find a "cold turkey" approach to sugar is helpful. I think it's worth a try if you have the desire/support system to do that. I didn't feel that was something I wanted to do, and I've been pretty successful with weaning myself down to a sugar level that I feel is good and sustainable, so I think it's good to recognize there's not one single way that will work for everyone and have some grace with yourself.

    On the energy level side, I am a big proponent of exercising for energy. It can also be helpful with burning calories, but when you realize how far you have to walk for that 20 oz Coke you figure out that you're going to make a lot more progress by controlling what you eat. :) So I've kept up exercise mostly because it gives me more energy, helps me sleep better and improves my flexibility and mobility (and my dogs now expect it any time I put on shoes). I also started a walking challenge for motivation on the days when those other benefits weren't enough to get me off the couch. Just be sure you take the same "slow and steady" approach with your exercise. Find something you can tolerate for 2-4 weeks, keep it if you enjoy it, and maybe add a little extra time/distance/variety after that trial period.
  • AnnPT77
    AnnPT77 Posts: 34,234 Member
    frhaberl wrote: »
    I found the advice to focus more on what you can add to your diet than what you "can't eat anymore" to be helpful. That doesn't mean that you shouldn't consider foods that aren't helpful to your new lifestyle and reduce/eliminate them (for me it was sugary sodas), but thinking about adding foods into your diet can help reduce the sense of deprivation that can make these changes hard to sustain.

    Two food categories I focused on increasing were fiber and protein. What that looks like now (6 months and 49lbs later) is that I fill up on veggies rather than starches and even my desserts contain some protein. That said, I didn't start with a giant change. I did little changes and kept what felt sustainable and (after a decent try) moved on from things that didn't.

    If you're really struggling with where to start and want advice, it can often be helpful to have your diary be visible to the public and let others make suggestions on changes you might want to consider. If you just want general advice, here's mine:
    • Start with logging everything accurately for a week. Get as precise as you can (weigh things vs estimating portion size) and focus on recording reality as it is.
    • Take a look at your overall splits and pick one thing you would like to change - I decided to start with finding a breakfast that was less than 1/4 of my calorie allotment but kept me satisfied until at least 11:00am so I wasn't as worried about not having "enough" calories to enjoy our normal family dinner.
    • For the rest of your food consumption, focus more on portion control than changing what you eat. Try to stay at whatever calorie deficit you have chosen.
    • Give this 2-4 weeks and see where you're landing on the weight loss/energy level front.
    • Take a look at your overall splits and pick the next thing you'd like to change.......

    There are some that find a "cold turkey" approach to sugar is helpful. I think it's worth a try if you have the desire/support system to do that. I didn't feel that was something I wanted to do, and I've been pretty successful with weaning myself down to a sugar level that I feel is good and sustainable, so I think it's good to recognize there's not one single way that will work for everyone and have some grace with yourself.

    On the energy level side, I am a big proponent of exercising for energy. It can also be helpful with burning calories, but when you realize how far you have to walk for that 20 oz Coke you figure out that you're going to make a lot more progress by controlling what you eat. :) So I've kept up exercise mostly because it gives me more energy, helps me sleep better and improves my flexibility and mobility (and my dogs now expect it any time I put on shoes). I also started a walking challenge for motivation on the days when those other benefits weren't enough to get me off the couch. Just be sure you take the same "slow and steady" approach with your exercise. Find something you can tolerate for 2-4 weeks, keep it if you enjoy it, and maybe add a little extra time/distance/variety after that trial period.

    I think this is brilliant advice!
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Eating fruit helps me eat less high sugar foods, and since these usually also are high fat as well, I save a lot of calories this way.

    Here's a yummy large snack/high protein dessert I just discovered:

    https://www.ethanchlebowski.com/cooking-techniques-recipes/high-protein-yogurt-bowl

    And if you prefer videos:

    https://www.youtube.com/shorts/xWxn5SaxLFU
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited October 2023
    And now youtube is giving me the Tom Brady "Sundae" :lol:

    https://www.youtube.com/watch?v=ED2N7YRFTYA&ab_channel=NickDiGiovanni

    Note: in the video there are THREE dates, but every place I see the recipe written out, there are 1.5 CUPS of dates, which is going to make a huge difference in the sugar and calories. It's absolutely 3 dates in the video - Brady makes a 28-3 joke. (28 cashews.)

    I imagine it is much more ice-cream like with 1.5 C dates, but still good, and balanced macros, with the 3 dates.

    https://www.delish.com/videos/a44663480/nick-digiovanni-tom-brady-avocado-ice-cream/
  • loulee997
    loulee997 Posts: 273 Member
    w88xxgxcnf wrote: »
    Hi! I’m new here and could really use some help with appropriate foods to eat. I’m always tired and eat way too much sugar. Any advice is welcomed.

    Don't feel like you have to change everything at once. Small changes add up and they are easier to adapt to for the long run.

    As for being tired, make sure you are getting enough Vitamin D3 and Magnesium. If you lack these, you will feel exhausted all the time. Basically, take a good daily vitamin. You can even get one of the fruity gum candy ones. You may even look forward to taking it if you get a tasty version. Honestly, D3 has given me so much more energy and helped balance my mood. Takes a few weeks to help.

    If you know you will be tired and may not feel like cooking, add some easy meals in your day. You don't to eat only steamed veggies and skinless chicken breasts. I promise. Set your self up to win.

    Ask yourself some questions:
    • What do you like to eat?
    • Do you like meals or snacking?
    • What kind of sweets?

    For example, I really like pizza. So, I have pizza. I buy an unbaked pepperoni pizza. I cut it up into individual pieces and freeze it. When I want pizza, I pull out 1 or 2 pieces, bake it, and have exactly what I want. It's easy. I'm pretty busy so it also saves me time. Plus, it tastes great. This regular pizza costs me about 250 to 300 calories a slice. If I had the time and energy, I have a few quick ways to make pizza at home to cut the calories. I could make my own pizza and use Naan, tortillas, or Boboli Thin Curst pre-baked pizza crust with turkey pepperoni to lower calories. But that is a bit more work. Lean into what you like. Don't try to change absolutely everything all at once.

    As for sweets, what kind of sweets do you like?

    Are you a chocolate lover? Here are a few chocolate low calorie sweet things you can eat on the go.
    • Fat Free or Sugar Free Chocolate Pudding
    • CarbMaster Chocolate Milk--Drink 8 ounces of sweet, sweet chocolate milk for 80 calories. I find 4 ounces is more than enough for me.
    • Kroger's Black Forest Cake Yogurt (although this one is more cherry flavored'
    • Make a pan of 110 to 130 calorie brownies. Take 1 dry brownie mix, Add 3/4 a can of diet soda (or applesauce). Bake. Once cooled, cut up into serving size. Wrap brownies in wax paper individually, then freeze. You can pop one out and pop it into the microwave when you want a brownie. If you stick to the serving size, they are about 110 calories each.

    Love Mexican food?
    On SUndays, cook a bunch of peppers and onions in a skillet, throw in some pre-cooked or left over roasted chicken, add some garlic and onion powder. Put individual food containers and pop into the fridge Make enough for 3 or 4 meals. Tired when you get home? Pop one in the microwave, add a teaspoon of jar salsa or sour cream. A calorie friendly easy dinner.

    Does this help?

    Start out tweaking what you love. Every small step helps.


  • Corina1143
    Corina1143 Posts: 3,633 Member
    Everyone is different.
    Two things that really helped me slow down, not stop sugar.
    1. Plenty of protein every time I ate. So no candy bars. I substituted protein bars at first. Protein to keep me full after the high from the sugar was long gone. And protein in the morning to make sure the day started right. It's easier to stay on track than it is to get back on track when you're already getting tired and frazzled.
    2. Having non-sugar things I really like readily available, as easy to reach for as a candy bar. For me that is celery, carrots and broccoli. For others, maybe nuts, popcorn, apples, etc.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    w88xxgxcnf wrote: »
    Hi! I’m new here and could really use some help with appropriate foods to eat. I’m always tired and eat way too much sugar. Any advice is welcomed.

    When my anemia wasn't controlled I had crippling fatigue. Other deficiencies can cause fatigue as well. Have you had bloodwork done recently?

    (Don't supplement with iron without bloodwork as too much iron has its own problems.)
  • loulee997
    loulee997 Posts: 273 Member
    It really does sound like you might have a vitamin or iron deficiency. Those deficiencies will make you so tired--and crave sugar/carbs for energy.

    Please have a Vitamin panel done the next time you have bloodwork. Until then, I'd start with a D3 and a good multi-vitamin. I think if you can solve the underlying issue, you'd find sugar less of an issue.

    Good luck. Feel better.
  • Fattyohfat
    Fattyohfat Posts: 53 Member
    edited October 2023
    w88xxgxcnf wrote: »
    Hi! I’m new here and could really use some help with appropriate foods to eat. I’m always tired and eat way too much sugar. Any advice is welcomed.

    For energy I found exercise helpful. When I first started all I did was 15 minutes on a upper body machine. And slowly I started to feel better and get stronger. So if you can exercise do so.
    Food wise what helped me was going low sugar(processed), and getting more protein. I am also a fan of volume/density eating(lots of food for lower calories basically).
    I am a big fan of the following foods...
    1. Fish, lots of salmon, and sardines.
    2. boiled eggs 70-75 calories per. full of protein, and filling
    3. some vegetables, cruciferous, spinach, peppers of all sorts
    4. frozen fruit especially berries, they mix in great to oatmeal
    5. I splurged and bought a 1/2 cow of nice local raised "GRASS-FED" beef. And if all else fails chicken breasts are pure protein and if done right can make the meal as it were.

    The carbs(other than fruit/vegetables) I eat are limited and are whole. Things like oatmeal, brown rice, and some sprouted grain breads.

    If you have a sweet tooth look for some lower calorie/glycemic sweeteners. Coconut sugar, and honey are my go to's, but in moderation.

    Good luck. Stick around and ask questions. The people on these forums are very helpful. Oh and lastly like others have said go get your blood work done. My UNEDUCATED opinion is that could be helpful as it was helpful to me.

    Some links...
    https://en.wikipedia.org/wiki/Cruciferous_vegetables
    https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

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