Managing Hunger and What I’m Eating This Week

September 17, 2013 in Uncategorized

What a change has taken place for me in the past week.  After struggling to get back off of sugar, I have finally hit that sweet spot where I am once again in control.  It took a lot of stumbling and backsliding before I was finally able to get it out of my system but thankfully I made it.  It continues to really amaze me how tied my hunger is to what I’m putting in my body.  I continue to be shocked at how certain foods affect me.  It seems like I learn this again and again! Somewhere inside of me I continue to hold onto this belief that my hunger is something I was born with and can’t be controlled.  Even though I already know that is not true—I somehow forget this now and again and fall back into old patterns.  Yet when I experiment with getting rid of sugar and carefully controlling the type of food I put in my body then I’m always amazed all over again at how it really can be controlled by what I choose to put in my body.

I am back to choosing foods that have no sugar or no more than 4 grams of sugar per serving.  I prefer no sugar though.  I have to be very careful with all sugar as I have found that even the sugar from a lot of fruit can set me off.  The other thing I control is carbs.  This is the second highly important component to controlling hunger.  I don’t know how to adequately explain it but there is something called Ketosis.  When you eat under a certain number of carbs, your body can go into ketosis.  When you eat less carbs, your body turns to fat for energy and burns that.  Ketones are also produced as part of the process.  This is my simple explanation and not a very good one . I don’t fully understand what ketosis is but I know this.  When you are in that state, you are not very hungry at all.   Something about it suppresses your appetite in a big way.  It is really pretty amazing actually how little hunger you feel when you control carb intake.

So the two most powerful ways I know to manage my appetite/hunger are cutting out sugar and cutting down on carbs.  I personally try to keep my carbs under 30 grams a day. My shakes have a few carbs and so those add up over the day.  That is probably where I get most of my carbs from except the residual carbs that come from things like salad dressing etc.  I basically choose food that has no carbs or very few.  I completely avoid all bread. Anything that is bread related, rice, pasta etc.  When I am really on track, this is how I eat.  I read every label extremely closely.   I never choose to eat anything with carbs if possible but there are things that have carbs in them which I consume.  For example, I made a soup yesterday that called for a can of tomatoes.  This is something I am always iffy about because it is hard to find tomato sauce that is without sugar and carbs.  I know that this can of tomatos had 18 grams of sugar for the entire can which I don’t love.  Yet I also know it is going into a big pot of soup and so when you break it down per serving it will not be that much for the bowl of soup.  I also know it had carbs but spread out over the servings it won’t be too harmful.  In general, I try to keep my carbs under 30 grams and my sugar as low as humanly possible.  When I watch two of these areas very strictly, it kills my appetite. I believe some people are carb and sugar sensitive.  It’s just about finding that “line” for you and living there.

For the past week, I’ve been finally back on track with these two areas.  It is the best feeling in the world!! My appetite is completely under control again and I am rarely hungry.  To feel control again is truly miraculous because I was starting to become really frustrated.  It also reminds me that very little of my success has to do with ME and my ability to “resist” food.  It has a lot more to do with the external things.  It has a lot more to do with the type of food I put in my body and the reaction that it causes.  I would like to give myself credit for not overeating this week but then I would be attributing my success to some willpower or strength that comes from me when in reality it is coming from a combination of being off sugar and carbs.  Those two things dramatically reduce my appetite to the point that it’s not even a struggle for me to resist things.   That is what I feel helps to control my appetite more than anything.

At one point, I was down to 177 pounds.  That has been the lowest weight I have achieved thus far.  Over the past few months, I have bounced all over the place due to the increase in my appetite when I let sugar back into my life and stopped carefully controlling carbs.  I regained weight bouncing back up to 194 pounds at one point.  That is a 17 pound regain.  Until I sat down this week and really added it up, I didn’t realize that.  I thought I had regained 12 pounds which was bad enough.  As someone commented on here, at least it’s not 100 pounds!! And that is SOOO true.  However, I have learned that for me regain can happen FAST.  I have always been someone that can gain weight very easily.  It could take me no time at all to put back on 10 pounds.  I could probably accomplish that in a week or so when I’m out of control.

One of my goals in life this time around is to NOT allow myself to gain weight in large chunks without doing something about it.  In the past when I would go off the rails, I’d not even pay attention to how much I was gaining.  I’d bounce up 50 pounds in no time without fully being aware of how much I had gained.  It is hard not to totally check out when you’re off track because you don’t really want to know how bad things are getting.  Yet it’s much easier to lose 10 or 20 pounds than it is to lose 300.  So I want to make sure that I’m keeping up with where I am and always working at keeping things manageable.

I am now down to 185 pounds.  So I’ve lost close to 10 pounds of my regain.  I have to lose another 8 pounds to get down to the lowest weight I’ve reached so far. Once I am there then all the weight I lose after that will be “new” weight 🙂  Finally I will get to see my ticker moving again!

Here are some things I’m eating this week:

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I also make this mixture which I eat in various ways.  I basically just cook ground turkey combined with some peppers and a little seasoning.

Then I will often add shredded cheese and some kind of salad dressing to it to give it flavor.  I often eat this plain with a fork.  Sometimes I will put it in lettuce leaves (the kind that are shaped like little boats or tacos) I often put either this mixture or the beef fajitas above in the lettuce wraps along with some salsa when I want Mexican food.

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Something else I have really gotten into lately is cabbage!

I never ate cabbage before and I have discovered it is a great low carb, no sugar food!

It is also versatile and you can do different things with it.

I like things that are easy and quick so I tend to buy the coleslaw mix at the store and use that

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I will take a handful of this out and put it in a little bowl mixed with some salad dressing.

I’m careful with my salad dressing watching sugar and carbs.  I just keep sugars under 4 grams per serving and watch how much I eat.

I mix a little of this with the salad dressing and it’s really filling and good!

I always loved coleslaw but it has tons of sugar in it usually.  If you ask me this is just as good!

This is the dressing I mixed with it last night.  It takes only a second to grab a handful of this and mix a tiny bit of dressing for flavor.

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The other thing I’m doing with the cabbage (coleslaw mix bag) is making soup.

I’m sure most lifelong dieters have heard of or tried the Cabbage Soup Diet.  Well I am in no way doing that diet but I still make the soup.

It is something I only started doing in the past 2 weeks during my effort to get back on track.  It has helped because during that time where my hunger was still out of control, I could grab this soup at any time I wanted to help fill me up and make me feel as if I was getting something.  It helps also to break up the monotony of the shakes.

I am sure it might be better if I took the time to cut up the cabbage myself but I just throw the bag of coleslaw mix in there with some pre-cut veggies, chicken broth, and a can of the tomatoes.  I also add some chili powder.  It is very simple to make and my kids even like it!

Here are the ingredients I use:

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My week is going very well in the area of food.  I have also continued to work out at Planet Fitness or with my videos at home.  I also believe that exercise plays a big role in controlling appetite and building confidence.  This has helped me a lot as well to get back on track.

I hope your week is going well!

 

 

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{ 14 comments… read them below or add one }

Joyce September 17, 2013 at 2:26 pm

Thank you for posting the struggles and successes that you have. For the past 3 weeks I’ve been on the Dukan Diet and have been sharing some of your posts, especially about sugar addiction. So every other day is strictly protein and every other day is Protein and Veggies. Walk. Drink water. And I’ve been doing good, and the cravings haven’t been like the monster inside of me.
It’s during the struggles that our character becomes stronger… it’s how the crust is whacked away to show the true jewel inside. It’s a big chance to become more than we have been. When things are going fine it feels nice but it’s not a developing time.
I’m so glad that you’re back on track.

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Brenda September 17, 2013 at 2:46 pm

Thank you! I love these detailed posts where you share what you’re eating. I’m sure it takes time but I appreciate it so much.

I’m so glad you are feeling good and in control. Being in control is a feeling I have come to love and appreciate… one I don’t take for granted anymore.

You are amazing! Thanks for sharing your journey.

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Sparrow September 17, 2013 at 3:31 pm

You have no idea how much hope and the surge of energy I feel when I read your posts. ESPECIALLY when you overcome setbacks. God bless you and yours!

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Paula September 17, 2013 at 4:20 pm

YAY! Proud of you!

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Merrily Brown September 17, 2013 at 5:20 pm

You are such an inspiration. One new trick I’ve learned from you is to use my protein shake as creamer for my coffee. I tried to drink it black for several week. I just wasn’t enjoying my coffee any more. Yesterday I started to use it, and it was like I had my joy back! Have you noticed any problem with artificial sweeteners? How you describe your issue with sugar is what I’m discovering with splenda and nutrasweet. It gives me an unnatural hunger. So now I avoid anything with artificial sweeteners…
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Holly from 300 Pounds Down September 17, 2013 at 7:21 pm

I don’t have any problems with artificial sweeteners but I have had a lot of people tell me they do. I am kind of shocked that I don’t have reactions or sugar cravings from artificial sweeteners considering how sensitive I am to sugar but for some reason I got lucky on that one!!

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Christine September 17, 2013 at 11:38 pm

I am struggling with eating low carb because I have diabetes and eating low carb seems to be the way I control it. Of course that means foods low in sugar too. It is so hard to give up certain foods at first. Thanks for sharing what you eat, the soup looks really good! Glad your week is going well and that your struggles are getting easier. 🙂
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Joy September 18, 2013 at 12:03 am

I always wondered what ketones was I looked it up. Thought I would share. Glad your doing better. http://www.medicalnewstoday.com/articles/180858.php
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Lea September 18, 2013 at 2:20 am

I’ve never heard anyone explain sugar as well as you do, in some of your recent posts. You’ve enlightened me, blown me away, and at several points had me saying “YES, EXACTLY!!!!” when there are things I can relate to.

I’m so happy to read that you are feeling great and back on track. Funny how it’s exactly where we all want to be, but sometimes it’s so difficult to get there.

Aprreciate your blog, look forward to reading it nearly daily!
-Lea

http://leaslosinit.blogspot.com/
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Heather C September 18, 2013 at 2:49 am

SO glad to hear that you are feeling like you are back on track. Nothing tastes as good as being in control feels, huh? Sugar foods are certainly not worth giving up my sanity. It’s a “slow learn,” but better late than never & the fight will never end…even with maintenance (which I’m a long way from.) God bless you Holly!

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Sue September 18, 2013 at 10:08 am

Love your writing !
Been a lurker for a while …
I too am working on losing my last
30 lbs now but have been going the wrong direction this summer .
This week finally went back to what worked for me 2 years ago-
no sugar ( except fruit),no alcohol ( I was enjoying
way too much wine which also triggered my hunger !), no
yeast/ baked products, no potatoes / sweet potato 🙁
no processed foods … sort of an edited version of
The Candida Diet ( but I allow vinegar , fruits …)
Couple of tiny suggestions( feel free to ignore of course !):
-The ham and sausage have added sugar in ingredients ( I was
surprised to discover some meats have sugar added particularly
ham and processed stuff 🙁
-skipjack tuna has much less mercury content than albacore tuna
does ( I just have to search a little more!)
– Soups are so awesome and comforting .Lots of soups I want to
learn to make ( including chicken without any noodles or rice !)
Congrats on your downward journey and thanks so much
for keeping this blog so real with your honesty and reality checks .
It gives me help knowing it’s not easy for others either .
Mine is certainly a lifelong journey and will continue to have
some bumps along the way ( just don’t want to regain huge amounts
of weightas I know I would become very depressed . )
Onward we go in our lifestyle lessons ! All the best 🙂

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paule September 18, 2013 at 6:45 pm

I found that veggies, even if exceed my carbs, tend not to show harmful effect to me, as probably they are nigh in nutients and fibre. I was eating 2 to 3 lb of veggies a day and still loosing weight rapidly.

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Debbie September 18, 2013 at 11:59 pm

Thanks for showing us the specific products, makes it easier to look for the healthier choices!! Keep up your effort! You are such an inspiration.

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Christopher James February 28, 2014 at 9:14 am

Do they taste good without the sugar? I might buy some.
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