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help i cant stop eating.
Food can be an addiction for some people...I certainly know it is my drug of choice. However, unlike other addictions where you have to stop to live, we have to eat to live. I was addicted to bar foods, fried foods, battered foods, cheesy doughy goodness. And like you, I love the way food tastes, feels in my mouth, and how I feel eating it. I could eat until nausea would set in and be hungry an hour later. It truly becomes an addiction and your brain's chemistry changes to make you want more of an unhealthy thing (this was apparent in the documentary Super Size Me). I went cold turkey and cut out all flour, sugar, all wheat products, all starchy carbohydrates (potatoes, rice, corn, etc). It was torture the first week. My body was almost going through withdrawal as it began to detox from all of the garbage I had been putting into it. I began to eat lean meats, fish, chicken, and (mostly green) veggies. I made sure to add enough fat and protein. Protein to keep me satisfied (it also speeds up metabolism) and fat to protect my organs and to aid in fat burning. Veggies were added for fiber (I also take a fiber supplement). I feel comfortably full at around 1100 to 1200 cals per day. Food addiction comes in many shapes and sizes and IS THE hardest addiction you will ever conquer. Hang in there...this is a process.
by koffeebean7 (submitted 2 years ago)
Atkins
Olivia, I re-linked the site...sorry about that.
by koffeebean7 (submitted 2 years ago)
Atkins
I'm on Atkins and I use coconut oil everyday. If I don't use it in cooking, I melt it and take in as a shot lol! It melts at greater than 75 F. I also use coconut mil but watch how much. I measure everything...you can mix coconut milk and heavy cream together. Check out [url=http://www.coconutresearc... for more great info!
by koffeebean7 (submitted 2 years ago)
Don't Judge Until You Read
Thank you everyone for keeping this thread going and offering very valuable information and your points of view. We do have so much to learn about the benefits of certain foods, ways of eating, cultural variations, etc. I chose the high fat low protein approach as a way to get started and it was very successful (I also chose that due to many food intolerances and have never felt better). I am at a new phase now and have tweaked my original diet to incorporate lean protein/fish and more veggies. I still keep my net carbs under 20 per day and stay far far away from any wheat product or starchy carb (again, GI issues and allergies). I prefer raw honey if I sweeten anything as opposed to artificial sweeteners. So, please keep posting info and links so that we all can learn! Heather
by koffeebean7 (submitted 2 years ago)
anyone else having problems with portion counting in restaurants?
When you get used to what certain foods feel and look like after measured at home, you will have a better idea when you go out. Anytime that I am going out, I preview the menu and decide ahead of time what I am going to eat, look it up, log it and stick to my plan. I even include apps and drinks. If you can't look up a menu, then stick to lean meats, veggies, naked wings with sauce on the side, salads with grilled meat, clams or mussels. And just eat until you are comfortable or immediately cut your meal in half and box the other half to go. Just watch out for hidden sugars and starches. It does get easier the more you practice it!
by koffeebean7 (submitted 2 years ago)
My first few days
It also depends on the type of calories you are consuming. Empty calories such as refined sugars, grains, etc. may prevent weight loss even if your deficit is 3000 kcals.
by koffeebean7 (submitted 2 years ago)
Food Intolerances/Allergies
I too, have a food intolerance to many things and some mild allergies. Almost every single disease out there is due to some sort of inflammation somewhere in the body. Heart disease, Chron's, IBS, Asthma, RA, allergies, auto immune disorders, to name a few are caused by an inflammatory process. Having an allergy or insensitivity to a food or foods does make following a specific "diet" challenging, but it can be done. Typically anyone with an allergy or sensitivity can eat most green veggies, which fortunately are allowed on Atkins. You don't have to eat just iceberg lettuce but you can have kale, spinach, broccoli/cauliflower, green beans, collards, cabbage, etc. Unprocessed meats and poultry can be eaten. Poultry is a good choice for sensitivities as it is easier to digest than beef. Ideally salmon with the omega-3's is optimal, unless you cannot eat it. Great fruits (I know it's forbidden on Induction) for reducing inflammation are cantaloupe, berries (raspberries have the highest amount of fiber of any fruit), and blueberries. If you can eat eggs, these are a great way to great protein and fat into your diet. EVOO is also good. But the all time BEST oil to use is coconut oil. The medium chain fatty acids increase metabolism, reduce body fat, protect brain tissue. In recent studies, this oil has also been found to reduce ALL kinds of inflammation in the body from arthritis, IBS, Chron's, to inflamed skin tissue, joint pain, and and injuries. Coconut oil has been shown to kill viruses (including HIV), bacterias, and fungis. Anyone with a current medical condition should take 5 Tbsp of coconut oil daily which can be ingest by using in cooking or drinking it. I take it in a shot glass. It can also be rubbed on your skin and hair (helps reduce wrinkles, acne, scarring, and dandruff). So in summary, Add plenty of dark green veggies (even cauliflower and cabbage even though they're white/light green). Add some bright colored veggies that you are not allergic or sensitive to (like orange and yellow peppers). Eat lean poultry (eggs) and meats cooked in coconut oil. Eat berries (specifically blueberries and raspberries if not allergic or sensitive) and cantaloupe (not on Induction, but the vit A is very important for reducing inflammation) or if you like eat 1/2 of a sweet potato or plain pumpkin. If you can eat fish, salmon is the healthiest in way of omegas. A dab of raw honey is a good sweetener (no more than 1 tsp daily). If you can't pluck it, grow it, catch it, don't eat it! Having sensitivities and intolerances to foods is challenging but it doesn't mean you can't eat a variety of tasty foods. It does take pre-planning and creativity but food can be enjoyable and nourishing.
by koffeebean7 (submitted 2 years ago)
Belly...
I agree with everyone here and here are a few more tips: Muscle burns fat as we know. Overall cardio/HIIT will definitely help, but also targeting abs will increase muscle thereby reducing some belly fat. Cut out all sugar, refined starches, and eat smaller meals more frequently. A lot of times belly fat is caused by stress. And we are all under stress in our everyday lives. Increased cortisol levels (released by the adrenal glands in time if stress) cause your body to prepare for the next "crisis" by increasing blood sugar levels, the increased blood sugar then stresses the pancreas to release more insulin ("the fat hormone"), causing hunger, and storing fat (primarily in the abdomen/hip area). A vicious cycle it is. But healthy and regular eating, exercise (reduces cortisol levels and increases endorphins), sleep, and deep breathing exercises will help to reduce the frustrating abdominal fat.
by koffeebean7 (submitted 2 years ago)
Tilapia
Nat is right.....fish tacos rock!! To add a couple more variations: If you're low carb, like she said a low carb wrap is great. I like to make a slaw with shredded cabbage, lime juice, a drizzle of honey, fresh cilantro, and salt to taste. The spice from the fish goes great with the fresh and bright taste of the slaw. I then mix a little sour cream with finely chopped chipotle peppers in adobo (its spicy so a little goes a ling way). I spread the sour cream mix on the wrap, add the slaw then the fish. Talk about a fiesta in your mouth! I also like to eat the fish just with the slaw and a little sour cream sauce.
by koffeebean7 (submitted 2 years ago)
Any Fellow/Fella Nightshifters Out There?
Thanks for the replies! I do have a schedule that works for me but I know many of my friends and coworkers struggle with health and sleep issues. I would like talk shows like "The Doctors" and "Dr. Oz" to address the issues of sleep deprivation, how one can try to be as "normal" as possible, and what extra supplements should be taken. I have done a ton of research and this would be waht I would suggest to others who works nights: 1) Don't work out in the morning after working all night. Your body is already depleted and adding exercise will stress your already stressed body. 2) Sleep deprivation and working against your own Circadian (wake-sleep cycle) will cause free radicals to abound leaving you more at risk for inflammatroy disorders, weakened immune system, and your body to want to eat as a way of providing immediate fuel even if it doesn't pyhsiologically require additional nutrients. 3) Being "hungry" on nightshift is your brains way of saying "if I can't sleep, you better feed me if you expect me to work". So here are some solutions to the most common health and weight concers: 1) As stated by Ncnole, treat your afternoon or night when you awake as your morning. Eat a light snack, then exercise. 2) Pre-plan your meals (using the food guide and "my favorite meals here"). Try to eat dinner before work and then eat your lunch and snack at work throughout the night. Pack food that is high in protein and higher in fat (if you are on a low carb diet, be sure to add a litte extra protein and fat-your brain will use the fats and proteins for energy and you will not have a sugar crash as you would from refines carbs). If you do eat carbs, make sure they have a low GI. I would discourage fruit but I would add a grain like quinoa or steel cut oats. The sugar in fruit will provide instant energy, but you will still have a sugar crash because your brain is wanting to sleep so it rapidly gobbles up the sugar. The low GI of the whole grains will provide a more sustained release of energy thereby reducing sugar crashes. Quinoa is a great choice of grain due to its high protein content as well as its low GI and whole grain properties. 3) Take antioxidants!!!! I cannot stress this enough. Because you are sleep deprived (yes you are even when you sleep during the day), free radicals accumulate and can lead to inflammatory disorders such as IBS (and other more severe ones like colitis or Chron's), chronically inflammed joints, sinus issues, headaches, and anything else that ends in an "-itis". Free radicals attack your immune system and when your lacking sleep, your body's defenses are way down so cold viruses have a hay day with your immune system. I know I am repeating but I cannot stress the importance of free radical damage and the importance of antioxidants, especially when you work nights. The essential ones you should be taking are Vitamin D3, B Vitamins, Omega-3's, CoQ10, and Glutathione (you body typically produces this amino acid on its own, but when you are run down, you need a littel extra- yes, this amino acid is your body's own free radical scavenger. Try cooking with extra virgin coconut oil. The health benefits and the research findings are very impressive. Athletes are using this miracle oil to boost endurance and improve performance. It also has been shown to melt fat and increase metabolism. Coconut oil has also been found in studies to kill almost all viruses including HIV, bacteria, and fungus. Adding 3-5 Tbsp per day will protect your body from infection, boost your metabolism, help you lose weight, and give you more energy. 4) Drink 2 T of apple cider vinegar in 8-10 oz of water when you wake up. This helps to flush toxins and increase your metabolism. I know it is rough, but I feel much better when I drink it everyday. And, lastly HYDRATE, HYDRATE, HYDRATE!!! And not with coffee or soda all night. Drink water and lots of it. It will help quell false hunger and will help to flush any toxins that are in your body. I love working nights but I don't always love what it does to my body. I have found, after doing my own research and through trial and error, that these tips definitely help my body stay healthy and alert. I am always reading and watching out for new studies that can benefit my health. I will share what I learn and welcome questions, suggestions, and feedback. Have a great night at work everyone!!
by koffeebean7 (submitted 2 years ago)
Any Fellow/Fella Nightshifters Out There?
One group of people that get left out in all of the health talk out there is the group of people who work night shift, whether it is an 8 hr or 12 hr shift. Every TV show, book, article that I have seen or read is tailored to people who work "normal" schedules and are able to have a fairly regular routine. I work 12 hour nights from 7p to 7a three nights per week (which also includes some weekends). What I would like to see is more information on (TV, books, etc) what nightshifters can do to help their bodies remain as healthy as possible and how to readjust exercise, eating, and supplement routines to better accommodate their schedules. I see there is a group here for night shift but mostly discussing weight loss (yes, I know this is a weight loss site lol) but when you work nights there are so many other factors that need to be addressed. We need to encourage and motivate each other, share vitamin and supplement regimes, push each other when it actually is painful to be awake, and to share our own experiences of trying to fit into a world that sleeps while we are busting our behinds at work. I am going to join this group but I am hoping to find other nightshifters out there who want to discuss the other aspects of creating great health.
by koffeebean7 (submitted 2 years ago)
My Love Affair with Heavy Cream
I use it in chicken Marsala. The cream makes the sauce so decadent and it sticks to the chicken. I also make a great sauce for pork chops with heavy cream and stone ground mustard. It is wonderful for thickening sauces and gives the sauce a depth of flavor you otherwise are missing.
by koffeebean7 (submitted 2 years ago)
Hi. New to this but not new to the weight loss struggle
I would love to be your buddy. You are on the right track and I know how hard it is to give up types of food. I LOVE LOVE LOVE fried food; batter and fry and I'll eat it! So to give that up is quite hard but I'm doing because I love myself and my life more than I love that food. Yes, you must add fat to your foods to lose weight. EVOO and Coconut oil are preferred. Cutting out refined sugars and crabs is awesome. If you want more carbs in your plan then stick to regular or steel cut oatmeal, quinoa is fabulous (high in protein, low GI), rice (and yes white is better than brown-our bodies have a hard time digesting the hull; we digest the white rice more easily), low carb wraps like Flatouts Lite are great for breakfast and lunch. Continue to use a food journal. The tool here is fantastic!! Good Luck!!!! And I look forward to hearing from you soon. Heather
by koffeebean7 (submitted 2 years ago)
Don't Judge Until You Read
Mikefarinha, I don't like the taste of eggs very much (except egg salad) so I prefer to use egg whites for breakfast. My breakdown is approx 60% fat, 30% protein, and 7% carbs. When I was on Nurtisystem years ago, the combined meals plus snacks only equated approx 1200 cal. I will bump up my caloric intake after the 30 days. Thanks everyone for your input. I do believe there is so much more to learn about what humans need to eat for health, correcting imbalances, reversing diseases, reducing inflammation, etc. Just look at the Ketogenic diet in treating epilepsy successfully, or how adding 5 Tbsp per day of coconut oil has been shown to reverse the debilitating effects of Alzheimer's, or how Eskimos eating only whale and other fat are healthier than the average American. We can learn so much from each other and from other cultures. We just need to be open minded and accepting of new (even crazy) ideas. Again, thank you for the input. I enjoy lively topics and it's great to meet new people on the same journey!
by koffeebean7 (submitted 2 years ago)
Don't Judge Until You Read
This is only recommended as a jump start for those who need to lose over 30 lbs or who are resistant to Atkins Induction. It is not meant to be long term (30 day cycle). I eat plenty of veggies, lean meat but add butter or coconut oil, and take vitamins and antioxidants daily. For example, this morning I had a 3 egg white omelet with 1 oz of mushrooms and 1/3 C of asparagus cooked in olive oil and butter. I also had 2 Jacksonville sausage links. Lunch will be a 3 oz pork chop and 1 C buttered cabbage. I eat a variety of protein, veggies, and fats. I understand your concern as it is valid. This is extreme and should be done under the care of a physician. I am a Critical Care RN and have reviewed scientific evidence to this way of eating. I did not go in blindly nor should anyone else.
by koffeebean7 (submitted 2 years ago)
Hi. New to this but not new to the weight loss struggle
You won't be alone here! You couldn't be starting your new eating lifestyle at a better time. I am really proud of you that you are taking the initiative to change your health before your health changes you (negatively). Even though you are limited in mobility, you still can do some things to improve your physical condition in addition to changing your eating habits. Here are some tips/info that you may be able to use: 1) Cut your carbs back even further. We DO NOT need carbs for energy or for our health. I recommend eating 20 or less carbs per day. The carbs you do ingest should come from non-starchy veggies. Increase your fat and protein intake to keep you energized and feeling satisfied. I understand that teenagers have different requirements. You can make a main meal for your family but add potatoes, pasta, or bread to their plates. Check out [url=http://www.atkins.com/Hom... http://[url=http://www.ourcivi... 2) Drink water and green tea. LOTS of water. Squeeze a little lemon in if that helps (no more than 3 Tbsp daily). Water will help flush out the built up toxins. Green tea has antioxidants and helps to increase the metabolism. 3) Take your vitamins! Vitamin D and Calcium are very important for women's bone health. Vit D is a very potent antioxidant. B Vits increase energy and boost the immune system. Vit C is an antioxidant. 4) Take omega 3 supplements. You need the antioxidants form these. 5) Cook with coconut oil. Make sure you consume at least 4-5 Tbsp daily. New research is confirming what Pacific Islanders have known for centuries. This is truly a miracle oil that I use every day myself. Check this site out http://[url=http://]www.coconu... for info on the many health benefits of this oil. Dr. Oz highly recommends this oil to be added for weight loss. 6) Even though you have limited mobility, you can add yoga to your daily routine. Check this out http://[url=http://www.gentle-... These DVD's offer seated yoga and modified stretches. As your mobility improves you can add more moves and increase your flexibility and endurance. Yoga is relaxing yet energizing, a very personal experience, and will improve your overall health. These tips will help you shed unwanted fat, reduce inflammation thereby decreasing the symptoms of fibromyalgia, give you energy, and keep you motivated. I will be your buddy if you need some help, motivation, or have questions. You CAN do this! You are beautiful, courageous, and strong! Make a plan. Plan your path to success. Write down short term and long term goals. Be realistic when writing own your goals and your plan. When you have it down. Plan your work, then work your plan. You will be successful!
by koffeebean7 (submitted 2 years ago)
Don't Judge Until You Read
I am currently following a low carb diet based on the principles of Dr. Kekwick. I am eating 4 small "meals" per day consisting of around 250 calories each. My 1000 per day caloric intake is made up of around 80-90% fat. The other 10% of the calories comes from veggies. This high-fat low-calorie diet is not a new concept, however is shunned by many. It is an extreme way of eating and should only be started under medical supervision. Studies as far back as the 1800's have shown that this type of eating program will shed excess fat rapidly, safely, and without hunger. Physicians are still studying the amazing results of eating this way and are still finding that even though high amounts of fat are being consumed, the test subjects have lowered their cholesterol, blood pressure, and have been able to come off of medications. There is some discrepancy as to how long one should be on this plan. Dr. Kekwick recommends that one should follow it for one month but on a week on, week off schedule. The off weeks should follow a diet closer to that of Atkins Induction. Other physicians and scientists advocate staying on a diet such as this for life with some modifications-not restricting caloric intake, reducing dairy consumption, and allowing several glasses of wine or liquor per day. Some interesting and useful infomartion can be found at this site http://[url=http://www.ourcivi... Note that One stone=14 lbs. I know this is not "conventional" in the dieting world, however, I have done much of my own research and know how I feel when I eat this way. I have loads of energy, my GI symptoms have resolved (gluten sensitivity), my skin is clear and bright, the weight is melting off, and I am never hungry. This eating lifestyle is also very easy to follow, is relatively inexpensive, and can be enjoyed by the whole family (of course with a few additions like potatoes, pasta, or bread). This may not be for everyone, but the research and science behind it show it to be a sound and healthy way to lose weight, especially if you are metabolically resistant, have tried everything else, or need to kick start your weight loss program.
by koffeebean7 (submitted 2 years ago)
Anyone looking for a diet buddy?
I am new to this site too and would love a few diet buddies. It's hard enough ditching bad habits, even harder when your friends are still doing unhealthy things when you want to change. I lost 43 lbs 4 years ago and slowly have put it back on because I fell back into old, bad habits. I am on a mission again to shed those 40 lbs for good now. I understand frustration, cravings, and beating yourself up when you slip up. But we all can do this. We need to be accountable to ourselves and to each other here. we are not on diets. We are on a journey of shedding excess fat, feelings of shame, feelings of guilt, and loving ourselves enough to take care of the one body and life that we have been given. Our body is a gift to us that we need to nourish, cherish, be kind to, and show it the love it deserves. Like anything else in life, if you put crap in, you'll get crap out. However, if you put good things in, you get good things out. Good luck everyone! I look forward to seeing you guys around here.
by koffeebean7 (submitted 2 years ago)
First week
Welcome Wishus! I feel your challenges girl....I too am busy, love food, and good drinks. I work 12 hr nights in an ICU and find it challenging to stay on track while everyone orders pizza, Chinese, etc. Through a lot of research, I have created an eating plan that works for me. It's simple, based on real food, and I can do it anywhere! I still drink alcohol and enjoy every meal. I do have cravings, but they pass. Changing lifestyle habits is challenging. But so is anything else in life from starting a new career, going back to school, or learning something new. But we don't give up on those things. We keep plugging along, even when we make mistakes. Changing your diet or eating habits should be no different. It can be hard, challenging, frustrating. We do slip up and occasionally make unhealthy choices. Unfortunately, it seems that with eating, or being on a "diet", when we slip up, we frequently throw our hands up and start making unhealthy choices almost as a form of self-punishment. We would never consider quitting a job or dropping out of college after one bad day or doing poorly on one test. Starting a new way of healthy eating should be no different. Our commitment to ourselves should be as strong as our commitment to our jobs, hobbies, or our college courses. You can do it! Educate yourself by reading and asking more questions here. Make a plan for yourself that is reasonable and that you are excited about following. Write out your plan. List very specific goals that have measurable outcomes. Challenge and reward yourself. Good Luck and keep posting!
by koffeebean7 (submitted 2 years ago)
Low Carb Breakfast Ideas?
There are not too may lower carb options for bread, bagels, muffins, etc. If you want to limit your carb intake, but not eliminate carbs for breakfast, then I would look for low carb wraps like Flatout light wraps. They have come in 4 different varieties, have 90 calories,6-8 net carbs and are made with whole grains. You can make breakfast burritos with eggs and different low carb veggies and meats.
by koffeebean7 (submitted 2 years ago)
1

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