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**PERSONAL OBSERVATIONS AND COMMON SENSE EATING TIPS**
-Processed foods are PROCESSED. They are pre-broken-down. This means your stomach doesn't get as full, so it requires more to satiate. This is why junk food and water-based fruits (as if there were another type?) are so easy to binge on.
-Processed foods are highly water-soluble: put anything made with flour in some water and it turns to mush. In your stomach, it basically melts leaving you hungry again soon after eating because half the digestive process is done before it hits your lips.
-Processed meats are the same concept. A steak or whole chicken breast is less compact than the same weight in its ground up counterpart = less space filled = room for more.
-Fats are less about digestion because they're mostly water anyhow. They're just really dense with calories thus making and leaving you full faster and longer.
I'm starting to look at "dieting" differently; It's more about filling your stomach (if that's your thing - I tend to stop before I'm full, personally, but that's just me not liking the bloated feeling after) with bulkier foods like whole cuts of meat and lightly cooked veggies because these take up more real estate for longer because your body takes longer to digest them. This means you eat less overall AND increase your caloric expenditure slightly because it takes more thermic effort.
By eating just a little less "bulky" foods and allowing for a small dessert at the end, you should already be full and it will be harder to over-consume the treats.
I'm seeing the major effects of water on digestion too. Again, put rice in a glass of water = takes longer to get soft than a potato chip or bread. Put a piece of meat or a drop of olive oil in a glass of water and you'll be there awhile (hence the need for digestive acids).
So, it seems to me, the problem isn't that "carbs are bad", they just digest VERY quickly and don't fill you up much. And because they have a lot of calories, they really need to be monitored for consumption and a big risk for overeating.
If your daily caloric intake allows for a 100 calorie snack, try eating it about 20 minutes AFTER a complete, nourishing meal from which you're already full just to get the taste without the guilt and make the control more manageable 👍
Keep daily caloric intake below your set level (for weight loss) and balance your diet by eating treats in small portions instead of dealing with the craving/bingeing/self-flagellation cycle.
Diet Calendar Entries for 15 July 2018:
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2034 kcal
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Fat: 78.34g | Prot: 146.12g | Carb: 181.41g.
Breakfast: Wal-Mart Lemon Loaf Cake, Zoi Greek Yogurt Vanilla Greek Yogurt, Kellogg's Apple Jacks with Apple & Cinnamon Cereal, Kroger Vitamin D Whole Milk. Lunch: Borden Half & Half, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Dinner: Halo Top Creamery Lemon Cake Ice Cream, Great Value Diced Canned Tomatoes, Herdez Salsa Verde, White Rice, Cooked Celery, Onions, Maggi Chicken Flavor Bouillon, Cooked Pinto, Calico or Red Beans (Fat Not Added in Cooking), Cacique Cotija Cheese, Cilantro, Pork (Lean and Fat Eaten), Lime Juice. Snacks/Other: Olly Restful Sleep Gummies. more...
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1893 kcal
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Activities & Exercise:
Bus Driving - 5 hours and 15 minutes, Housework - 15 minutes, Resting - 9 hours and 30 minutes, Standing - 30 minutes, Showering - 15 minutes, Cooking - 15 minutes, Sitting - 15 minutes, Driving - 1 hour and 30 minutes, Sleeping - 6 hours, Walking (moderate) - 3/mph - 15 minutes. more...
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1 to 20 of 32
 Comments
Chris, I really appreciate this thoughtful, clear evaluation. It makes sense. Is this purely anecdotal or does your research bare it out. (I'm not disparaging anecdote, just curious).
15 Jul 18 by member: JackieSpahr
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Chrisw I thought you were trying to gain weight, hense the refined carb foods you bought yesterday.
15 Jul 18 by member: baskington
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Another really great post!! Ty!!
15 Jul 18 by member: jengetfit123
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that's what I thought. You have been posting some good insights. healthy food choices are the basics I think of a long term lifestyle.
15 Jul 18 by member: baskington
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now if we could just switch issues, I am your weight and similar calorie burn, I hold onto my weight and not hungry, and you eat like crazy and can't gain easily. I sometimes think you are burning more calories then you log. I used to be able to eat like that, very active and nothing put weight on me. Stayed in the 120 to 125 range for over 30 years.
15 Jul 18 by member: baskington
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I don't agree. Fruit is more satiating than bacon and butter. A baked potato will also fill me up more than most any fat source. I think it's more of a whole food vs. processed food. I think the biggest culprits of over eating have a combination of fat/carbs. Donuts, Pizza, etc. Even fruit with the most water(watermelon)is very difficult to overeat calorie wise. I can have a huge bowl for 130 calories.
15 Jul 18 by member: -Diablo
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Many great points. The absence of hunger and cravings is precious. Now it's more like an empty tank feeling, that is not critical, since we have good capacity in the spare tank. Relaxing and simple lifestyle.
15 Jul 18 by member: Diddlee
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@Diablo I agree due to Fruits have water + fiber contributing to higher satiety, fiber slows digestion, & slows absorption of carbohydrates also helping the feeling of fullness. Potatoes (resistant starch acting like fiber) are dense foods, a whole potato especially, fats (as lipids) certainly are filling, but it’s the amount of them, a slab of butter or bacon comparatively to the same caloric/serving size amount of a fruit/potato is very different, making them the more “superior” option in terms of satisfaction. But you can always add butter and bacon to a potato & eat watermelon in place of a drink as well lol.
15 Jul 18 by member: DEADPOOL12345
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Yep, @Deadpool, carbs are always the target. I just looked up a frosted donut, more than half of it's calories come from fat. 120 of it's 204 calories are fat calories. I'm guessing other calorie dense easy to overeat foods are similar. Again, it's more of a whole vs. processed foods.
15 Jul 18 by member: -Diablo
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15 Jul 18 by member: murphthesurf
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I have to say I like how you think ;). Or your research/ideas.
I binge on sugary treats. I’ve actually started something similar. No more desserts as a rule(for holidays and family gatherings I’ll have some, but not at home generally). I have a thing about something sweet before bed. Before this diet it was two hand fulls of conversation hearts which as we al know are basically pure sugar lol. Before that it was a candy bar or similar. Now it’s a 90 calorie rice crispy treat and I’m slowly cutting back on those. I do find that I lost more weight quicker when I divided up the calories into 2-3 meals and 2-3 snacks. Snacks being raw veggies, light salad with light dressing and a bit of cheese or a rice crispy treat. 2-3 times a week I’d have almonds or a mini candy bar. I’m losing less now but have cut out most snacks and am staying full longer by eating more meat and adding in some potatoes again.
15 Jul 18 by member: peeperjj
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Your quote: "Fats are less about digestion because they're mostly water anyhow" - I don't understand that - A triglyceride, which are almost all the fat molecules in our food, is basically 3 hydrocarbon chains attached to a glycerol molecule.
15 Jul 18 by member: nikeit
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15 Jul 18 by member: rosio19
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when hunger levels are deterred for a set period of time, & food isn’t consumed to meet that need, it turns into “appetite” the psychological presence of caloric need, which can often cause people to overconsume foods. Having a fiber dense snack with water or something equivalent of a few hundred calories, can help with keeping this issue under control. & @chrisw77 if you’re finding yourself burning out faster after exercise (or whichever activity) having a higher carb meal other right before or 30min-1hour before activity comprised of slower digesting carbohydrates may help the activity levels to continue without you feeling as depleted in energy from them, while drinking water with/or some electrolyte filled drink will help also. An alternative to sports drinks would be something like (although I haven’t tried this myself) water with either 1tbsp honey and/or maple syrup with 1tsp hymilaian salt mixes in will provide slower carb content and some basic electrolytes for replenishments.
15 Jul 18 by member: DEADPOOL12345
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When u notice u are getting exhausted 😩 that means u need more calories 😋
15 Jul 18 by member: rosio19
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thank you for sharing, chris. very helpful indeed
15 Jul 18 by member: crystalcoker
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15 Jul 18 by member: rosio19
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No actually some people will have side affects cause lack of food and still they won’t eat 😳 so for some it’s not Duh 🙄
15 Jul 18 by member: rosio19
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I have a lot of energy on a 1k+ deficit so from what you're saying, I'd say you're still cutting. Maybe you just need more highly palatable convenience foods. That sounds better than junk, lmao!
15 Jul 18 by member: -Diablo
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FS actually has motorcycle riding listed as an "exercise"!! I found that one day by accident. Was surprised how many calories it burns! Pleasantly surprised since I ride, lol.
15 Jul 18 by member: LSG417
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