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Dealing with carb cravings: from low-fat-low-proteine to primal

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  • Dealing with carb cravings: from low-fat-low-proteine to primal

    I came from a low-fat-low-proteine diet as my mom raised me on it, thinking it to be healthy (she was told she has some genetic high choleresterol propensity and is on statins and a low-fat diet).
    Since December I gradually transitioned more and more into the primal eating style. I had quite a bit of trouble with this as my body was accostumed to fueling on a extremely high carb diet. I had several carb binges in the process (I used to LOVE eating a shitload of cookies or chips, but it's getting steadier over the months.
    Now, I steer myself to fruits and nuts if I get a craving. Being a guy that leads a pretty active lifestyle I've always felt the need to eat a lot and always. If I would miss a meal I'd get low on blood-sugar instantly and wanted something to eat. And then on all the meals I would eat a lot of food aswell. The funny thing is that with all this eating, I'm a very slim dude, I used to be quite skinny before I started working out 2 years ago. Currently, I'm at about 158-160 at 6'1. I'm wondering if there is anything I should still change? Is it okay to rely on a lot of fruits and nuts, or should I eat more meat/fish/egg to increase my calorie intake?

    To give an illustration, I'll post up what I eat on a random day:
    Breakfast around 7:
    2-egg omelet + my primal cereal: medium bowl of broccoli flowerets (5), hand full of nuts, 100 grams of berries and mixed up with fresh made pineapple/kiwi/coconut/orange/banana/mango juice
    Lunch around 12:
    200-300 grams of cow/pork meat
    Large bowl of salad: mix of lettuce/spinach/brussels chicory (witloof)/chinese cabbage/radish/bok choy/avocado/cucumber + 2 tomatos + table spoon of Apple Cider Vinaigre
    Afternoon snacking:
    A banana, an apple and a hand of nuts
    Diner:
    Big serving of some veggie (cauliflower/sweatheart cabbage/beets/asparagus/etc) with 150-200 grams of meat or fish + 2,5-3 potatoes
    Evening:
    Some more nuts or chocolate or nothing.


    Any ideas?
    Last edited by Edje Noh; 07-06-2011, 09:16 AM.
    Free book on Self-change (aswell as Paleo articles) at my website: www.identityisdynamic.com

  • #2
    Dude, seriously that is a shit ton of natural sugar and very little protein/fat really.

    For breakfast you consume: 100 grams of berries and mixed up with fresh made pineapple/kiwi/coconut/orange/banana/mango juice
    Afternoon snack: A banana, an apple and a hand of nuts

    Seems from the grams you listed your also doing portion control and I think this really doesn't sound primal at all. I would like to see the marcro breakdown % carb, fat, protein of your diet.

    I'm 6'5" 208lbs. I can eat a breakfast of 3 egg, bacon, left over steak, peas, spinach. do an IF during the day (about 12hrs) all while cycling to and from work (8miles) and doing some complex lifts when I get home and never suffer from low energy.

    Can you add more fat and protein and cut out some of the sugary fruit?
    Self-realization. I was thinking of the immortal words of Socrates, who said, "... I drank what?"

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    • #3
      That's the challenge, my body doesn't fuel well on fat and protein yet, that's why I depend on eating all-day-every-day.
      Plus, I have low-body fat. My body grew up on this food-dependent diet for 23 years.
      I used to eat about 150 grams of meat a day. Now I ramped it up to around 450 grams of meat and a couple eggs.
      So I should increase meat/fish/egg consumption even more?
      I also read that spinach/witloof and broccoli have a pretty high protein level for a veggie, maybe increase those too, as well as adding stuff like organic protein bars (although these have quite a high carb content too)?
      Free book on Self-change (aswell as Paleo articles) at my website: www.identityisdynamic.com

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      • #4
        Have you attempted a few weeks where you upped your fat/protein and limit the sugar yet? If not I would head that route. Yeah your going to go thru a sort of withdraw period where energy may be lowered, but after that your body should be primed and ready to go on just the fat/protein.

        I would definitely up your fatty meat consumption and limit if not cut the sugar fruits.
        Self-realization. I was thinking of the immortal words of Socrates, who said, "... I drank what?"

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        • #5
          What is "primal cereal"? Kind of an oxymoron.

          You might want to try just ripping that sugar bandaid. It might mean a few rough days, but ditching the fruit for a while to speed your transition might be something to consider.
          For lots of tasty recipes, check out my blog -http://lifeasadreger.wordpress.com/

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          • #6
            Found a recent entry of mine on FitDay for macro breakdown on some day:

            Grams Calories %-Cals
            Calories 3,418
            Fat 155.0 1,367 40 %
            Saturated 55.2 489 14 %
            Polyunsaturated 24.2 211 6 %
            Monounsaturated 60.8 536 16 %
            Carbohydrate 329.6 1,260 37 %
            Dietary Fiber 54.2
            Protein 203.6 821 24 %

            Fat (40%) Carbs (37%) Protein (24%)

            Calorie intake was quite high for me on this day.

            And here's another day:
            Grams Calories %-Cals
            Calories 2,888
            Fat 94.4 828 29 %
            Saturated 25.0 221 8 %
            Polyunsaturated 14.9 128 4 %
            Monounsaturated 38.5 337 12 %
            Carbohydrate 321.6 1,222 43 %
            Dietary Fiber 53.3
            Protein 204.0 813 28 %

            Fat (29%) Carbs (43%) Protein (28%)


            I read that in Primal diet carb grams should be around 100-150, but this feels very unrealistic to me. I think the potatoes and fruits are what increase my carb percentage the most... but I don't want to restrict to many foods from my diet.
            Free book on Self-change (aswell as Paleo articles) at my website: www.identityisdynamic.com

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            • #7
              Originally posted by Edje Noh View Post
              Found a recent entry of mine on FitDay for macro breakdown on a some day:

              Grams Calories %-Cals
              Calories 3,418
              Fat 155.0 1,367 40 %
              Saturated 55.2 489 14 %
              Polyunsaturated 24.2 211 6 %
              Monounsaturated 60.8 536 16 %
              Carbohydrate 329.6 1,260 37 %
              Dietary Fiber 54.2
              Protein 203.6 821 24 %

              Fat (40%) Carbs (37%) Protein (24%)

              Calorie intake was quite high for me on this day.

              And here's another day:
              Grams Calories %-Cals
              Calories 2,888
              Fat 94.4 828 29 %
              Saturated 25.0 221 8 %
              Polyunsaturated 14.9 128 4 %
              Monounsaturated 38.5 337 12 %
              Carbohydrate 321.6 1,222 43 %
              Dietary Fiber 53.3
              Protein 204.0 813 28 %

              Fat (29%) Carbs (43%) Protein (28%)


              I read that in Primal diet carb grams should be around 100-150, but this feels very unrealistic to me.
              I think the potatoes and fruits are what increase my carb percentage the most... but I don't want to restrict to many foods from my diet.
              I think you will find that most people following the PB try to keep their fat percentage around 50% or greater. This is not necessarily a low-carb way of eating, but you are still eating pretty high carbs and providing your body with carbs as its main source of energy, so you cannot really expect it to run on anything else.
              For lots of tasty recipes, check out my blog -http://lifeasadreger.wordpress.com/

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              • #8
                Originally posted by supersellen View Post
                What is "primal cereal"? Kind of an oxymoron.

                You might want to try just ripping that sugar bandaid. It might mean a few rough days, but ditching the fruit for a while to speed your transition might be something to consider.
                Agree 100%
                Self-realization. I was thinking of the immortal words of Socrates, who said, "... I drank what?"

                Comment


                • #9
                  you will feel crappy the first few days you lower your sugary carbs, but after that you will feel fantastic! seriously, i feel the best when my fat is 60%. protein 30% and carbs 10%. it is easy to keep your carbs low even with one serving of fruit and lots of veggies. hang in there!

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                  • #10
                    More than 300 g of carbs! No wonder you're having strong sugar and carb cravings. 100-150 g is very realistic -- I manage to eat under 50 g a day because I'm actively trying to lose weight. All you need to do is to ditch and the fruit and fruit juices, cut down on the potatoes, and eat more fat and protein. For example, have a 2-3 egg omelette for breakfast, loaded up with your favorite veggies and cheese. Maybe have some sausage on the side. For lunch a large salad, with maybe a piece of chicken or fish. And then for dinner cook up some more meat, with some sort of side non-starchy veggie plus maybe a sweet potato. Snack on berries or melon or nuts. It'll be dead easy to stay under 150 g and your carb cravings will lessen. You really have to go a bit all or nothing with this -- it's not one of those things where you do better when you transition gently -- believe me on this. Cutting out all fruit for a couple of weeks might also help you. And as for growing up on a low-fat, low-protein diet, so did most of us really. Everyone bought the CW and dutifully ate lots of grains and little fat. The time to change this is now.

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                    • #11
                      Too much sugar, nowhere near enough fat. Cut your carbs OUT. No fruit, no nuts, no juice. No starchy veggies (potatoes). Eat meat, fat, and leafy greens ONLY. Your intake should be 70% of your calories from fat, and most of the rest from protein. No more than 50g carbs/day for a while, until your body gets used to running on ketones.

                      Also, you're eating too often. Eat breakfast, lunch, and dinner, and only if you're hungry. Cut out the snacking - it's not helping you.
                      Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                      Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                      Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                      My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

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                      • #12
                        Okay, I'll increase the eggs in the morning, up the meat/fish, lower starchy veggies, lower fruits for more nuts and proteine-veggies.
                        I appreciate the feedback, but I think you guys should consider the context. I have no reserves to run on, I can't not do this in steps, I've also got things I want to get done (lots of physical activity).
                        Last edited by Edje Noh; 04-14-2011, 09:18 AM.
                        Free book on Self-change (aswell as Paleo articles) at my website: www.identityisdynamic.com

                        Comment


                        • #13
                          Originally posted by Edje Noh View Post
                          Okay, I'll increase the eggs in the morning, up the meat/fish, lower starchy veggies, lower fruits for more nuts and proteine-veggies.
                          I appreciate the feedback, but I think you guys should consider the context. I have no reserves to run on, I can't not do this in steps, I've also got things I want to get done (lots of physical activity).
                          Right now if you're eating that many carbs your body is primed to mostly use those carbs for energy. If you want your body to start using fat both from body and from your daily diet for energy you have to get it to make the switch. That won't happen if you don't reduce your carb intake. It's got no need to if you keep feeding it tons of carbs. Why would it? It's got no biological motivation too. There's not really any instant way to just get your metabolism to change over to what the primal way of eating is after without getting your body to go through the change in the type of fuel you're giving it. It's not about 'context'. It's just about how the biological process works.

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                          • #14
                            Originally posted by Nettle View Post
                            It's not about 'context'. It's just about how the biological process works.
                            Well put.
                            For lots of tasty recipes, check out my blog -http://lifeasadreger.wordpress.com/

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                            • #15
                              i think sugar/carb cravings are due to a miscommunication between leptin and NPY, google it b/c it's a bit hard to explain. But basically when the balance is off ghrelin and leptin are not in sync as they should be and your NPY is imbalanced. you get carb cravings when you leptin is low and your NPY is high(because your body is craving immediate energy- both released from your brain, which runs of glucose, hence why you want carbs).
                              Get on my Level
                              http://malpaz.wordpress.com/

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