rbill Posted January 13, 2016 Share Posted January 13, 2016 Hi, I'm on day 9 and still feeling the sugar dragon's wrath--typically always after dinner, before going to bed. Tonight I ended up having dinner, then gave into the dragon had an apple sauce, an RXbar, and some fruit. Although these are all "compliant" per se, I still feel guilty for eating them and am worried about the repercussions on tomorrow's energy levels. Thoughts, suggestions? Link to comment Share on other sites More sharing options...
Brewer5 Posted January 13, 2016 Share Posted January 13, 2016 Eat more fat. When you're craving sugar, eat fat and protein. It works. Link to comment Share on other sites More sharing options...
praxisproject Posted January 13, 2016 Share Posted January 13, 2016 You might not be eating enough. Can you post a few days of meals? Template meals should be lasting you through to the next meal without feeling hungry (that's why you don't need snacks), if they're not it usually means you're not eating enough and that's where the snacking urge is coming from. Link to comment Share on other sites More sharing options...
rbill Posted January 13, 2016 Author Share Posted January 13, 2016 Hi! Thanks for your replies and suggestions. Here's a sample day's meals: Breakfast 7 AM: 2 fried (olive oil) eggs with left over protein (today was 1.5 pieces of chicken) or an egg quiche with ground meat in it, served over a helping of veggies (left over roasted veggies/spinach/baby kale/ 1/8 of a sweet potato sauteed in olive oil). Today to add more fat I added 1/4 avocado. Lunch 12 PM ish: Salad containing all the veggies (spinach, baby kale, arugula, peppers, cucumbers, tomatoes, butternut squash, beets, whatever else I have), served with what I would estimate at least 2 meal-template serving size of protein (chicken, pulled pork, salmon), with either 1/2 avocado worth of guacamole or olive oil dressing Snack 4:30 PM: Pre-WO (or yesterday because I was hungry and knew I wouldn't be eating dinner until several hours later) 1 hard boiled egg, 1/4 pepper, a few snap peas Dinner 7:30 PM: (If I workout this is also my post-workout meal too) Typically follows the same pattern as lunch, or roasted veggies, and at least 2 servings meat, 1/8-1/4 sweet potato if I'm feeling it. Thinking back to yesterday, I probably only had olive oil for the roasted veggies as my fat which could have led to the issue of not feeling satiated. Are there any other suggestions beside guacamole and oil for fats? Trying to break my almond/pistachio co-dependency (was eating them everyday/multiple times a day sometimes in between meals pre-W30). Thanks again!!!! Link to comment Share on other sites More sharing options...
Moderators ultrarunnergirl Posted January 13, 2016 Moderators Share Posted January 13, 2016 Your meals look pretty good. Yes, up the fat if you are feeling hungry before 4-5 hours have passed. I like olives for fat. A can is totally portable, too. You've likely already heard this, but the only way to beat the Sugar Dragon into submission is to starve it. Have a strategy to go do pushups, stairs, go for a walk or do something that keeps you busy until the craving passes. If you are truly feeling hungry, eat a template mini-meal including fat and protein. Do not eat sweet-tasting fruit, bars or even nuts. Most people find they have to get them out of the house and not buy more. Eat meat and fat and veggies. You can do this! Link to comment Share on other sites More sharing options...
rbill Posted January 13, 2016 Author Share Posted January 13, 2016 Thanks!!!!!!!!!!!!!!!!!! Link to comment Share on other sites More sharing options...
Brewer5 Posted January 13, 2016 Share Posted January 13, 2016 Ideal fat sources would include fattier cuts of meat -- consuming the fat, instead of trimming it off. Many here use coconut products to add fat to a meal -- all types: milk, cream, butter/manna, unsweetened shredded, and of course fresh. If you haven't already, make friends with olives! There are so many different ones to try. Ditching the almonds and pistachios is a great idea ... but what about some raw macadamia nuts? Many people here struggle with nut snacking, so if you think you fall into that category ~ maybe not. Link to comment Share on other sites More sharing options...
healthyfit07 Posted January 16, 2016 Share Posted January 16, 2016 Is there such thing as consuming too much fat? For example for lunch today I had: 2 egg yolks( leftovers from post workout since I only had egg whites) 1 egg plus egg whites fried in 1 tbs avo oil 1 cup veggies sautéed in 1tbs avo oil 1/2 cup tuna mixed with whole 30 mayo Also not used to eating this much at all! Honestly feeling like I ate way too much fat but I feel really good and satisfied. Right now it's hard for me to find fats because I follow the FODMAP diet as well so that eliminates avocados and nuts.... Thanks Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted January 17, 2016 Administrators Share Posted January 17, 2016 Is there such thing as consuming too much fat? For example for lunch today I had: 2 egg yolks( leftovers from post workout since I only had egg whites) 1 egg plus egg whites fried in 1 tbs avo oil 1 cup veggies sautéed in 1tbs avo oil 1/2 cup tuna mixed with whole 30 mayo Also not used to eating this much at all! Honestly feeling like I ate way too much fat but I feel really good and satisfied. Right now it's hard for me to find fats because I follow the FODMAP diet as well so that eliminates avocados and nuts.... Thanks I assume this reported food was just one meal? The "also not used to eating this much" concerns me if you are actually reporting a full day's food. It is difficult to overeat fat, it's a natural thing that your body recognizes (when it's not bastardized into processed, sugar and salt filled foods) and your body has automatic sensors built in to tell you when you've had enough. Don't worry about the fat. Worry about eating enough food! Link to comment Share on other sites More sharing options...
healthyfit07 Posted January 17, 2016 Share Posted January 17, 2016 This was definitely only one meal! Than I'll just stick to listening to my body Link to comment Share on other sites More sharing options...
TJ Randor Posted March 25, 2016 Share Posted March 25, 2016 Question because I'm at a loss here: I'm on my 2nd Whole 30 and it seems that while I'm at work (and sometimes at home) I will sit there and get hungry. Typically for breakfast I eat a protein, potatoes, maybe bacon, eggs, vegetables and a bite or two of fruit. About 2.5 hours later, I'm hungry! If I eat an apple, I'm okay. So, I have Sugar Dragon issues and this wasn't happening for a few weeks. Tips? Do I need more fat in the morning, is this my issue? I really want to get past this because I'm loving the weight loss and how I'm feeling. I've gotten many, many complements on how I'm looking. So, I'm not giving up (far from it), just need some expert advise, please. Link to comment Share on other sites More sharing options...
jmcbn Posted March 25, 2016 Share Posted March 25, 2016 Question because I'm at a loss here: I'm on my 2nd Whole 30 and it seems that while I'm at work (and sometimes at home) I will sit there and get hungry. Typically for breakfast I eat a protein, potatoes, maybe bacon, eggs, vegetables and a bite or two of fruit. About 2.5 hours later, I'm hungry! If I eat an apple, I'm okay. So, I have Sugar Dragon issues and this wasn't happening for a few weeks. Tips? Do I need more fat in the morning, is this my issue? I really want to get past this because I'm loving the weight loss and how I'm feeling. I've gotten many, many complements on how I'm looking. So, I'm not giving up (far from it), just need some expert advise, please. You might want to try leaving any starchy veg and fruit until much later in the day. Many people report that fruit especially when eaten in the morning can cause hunger much sooner than if they'd eaten it after say meal 3. Likewise for the starches - it's all to do with their impact on blood sugars so it's definitely worh playing around with. Starches with meal 3 will also aide with sleep. Link to comment Share on other sites More sharing options...
berrybird Posted March 25, 2016 Share Posted March 25, 2016 Question because I'm at a loss here: I'm on my 2nd Whole 30 and it seems that while I'm at work (and sometimes at home) I will sit there and get hungry. Typically for breakfast I eat a protein, potatoes, maybe bacon, eggs, vegetables and a bite or two of fruit. About 2.5 hours later, I'm hungry! If I eat an apple, I'm okay. So, I have Sugar Dragon issues and this wasn't happening for a few weeks. Tips? Do I need more fat in the morning, is this my issue? I really want to get past this because I'm loving the weight loss and how I'm feeling. I've gotten many, many complements on how I'm looking. So, I'm not giving up (far from it), just need some expert advise, please. Do you add any fat to your breakfast besides "maybe" bacon? I find I do best with avocado or a mayo-based sauce with my breakfast food, even if I'm eating a fatty meat like bacon or prosciutto. Try adding a few tablespoons of guacamole on top of your eggs and potatoes and see if it helps. One of my favorite breakfast meals is protein (preferably something with some good fat in it like salmon or ground beef), a slice or two of prosciutto or bacon, sweet potato hash, a handful of baby carrots, and guacamole. I sometimes will have some dressing to dip my meat or veggies in addition to the guacamole, especially if I'm eating a leaner meat. Link to comment Share on other sites More sharing options...
Physibeth Posted March 25, 2016 Share Posted March 25, 2016 I was going to suggest the same thing as jmcbn did, but I'd also ask how many eggs are you eating when they are your only protein? Link to comment Share on other sites More sharing options...
TJ Randor Posted March 29, 2016 Share Posted March 29, 2016 I usually eat at least 2 eggs, a protein, potatoes and veggies. But, after reading the comments, I think I need to play around with things a bit more. I'm really happy with my results so far and am more than willing to try things out. Anything else that anyone can suggest will be helpful too. Thank you, everyone! Link to comment Share on other sites More sharing options...
praxisproject Posted March 30, 2016 Share Posted March 30, 2016 I find coconut milk or cream is the best fat for me in the mornings (although I do switch it up if I'm bored). I often have it in coffee or with my veggies/protein. Do you measure your blood sugar at all? Know if "hungry" matches against spikes or dips? For me, if it's a spike I need more fat to fix it, if it's a dip I need more veggies. Link to comment Share on other sites More sharing options...
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