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  • #16
    Perhaps it would help to drink more water. Try having a large glass of water 20 minutes before your meals. Eat plenty of non starchy vegetables like romaine lettuce, spinach, Swiss chard, broccoli, cauliflower, cabbage etc. I make salad dressing and dips out of Fage Total Greek yoghurt. Add some Dijon mustard, or garlic powder or other seasonings and create your own dips. Olive oil and various type vinegars are also good dressings. Add a few slivered almonds to your salads.

    I have started an excellent exercise program that I cannot recommend highly enough. You will convert fat to muscle and improve your hormonal balance and metabolism. It is based on physical therapy moves that rehab your knees, shoulders, hips and strengthen your spine. No jumping around, no equipment, no going to the gym. 15-20 minutes per day. You will drop inches with this program and do not need to be athletic. The website has a forum of users, mostly women, who are very knowledgeable and supportive. The website is Welcome to T-Tapp . . . "The Wellness Workout That Works!".

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    • #17
      Great advice here, I always hesitate to just repeat what everyone says, but I can't stop thinking of your post. I started in March at 243. I strayed off the path badly twice (once for a looong time, more recently for a week). I'm now 191 and many of my health problems are greatly improved. I still have a long way to go health-wise and weight-wise, but for the first time in decades I know it's a question of 'when' not 'if'.

      First, even if you think you were eating OK before, chances are your body is mildly or seriously deficient in certain nutrients. Most people are if they've been eating a SAD (Standard American Diet) or are obese. Eating junk for however long you've been doing it didn't give your body the right or enough nutrients. Your hunger signals could be due to many reasons, but a major one is that it is starving for nutrients. So I REALLY recommend, for the next few weeks (a month if you can stand it) eating as much as you want whenever you want with a specific goal - to nourish yourself. Once your body is getting regular nutrition and getting REAL food, then those gnawing, mind-controlling, anxiety-ridden urges to eat should subside at least somewhat. You may need months to get to the point where you naturally eat what you need, but it will get easier. And although some people on this forum do not consider supplements necessary, I would look into a good, solid, multi vitamin (without the bad fillers & ingredients), or at least look into the importance of supplementing with magnesium, selenium, vitamin D, K2, and look into Fermented Cod's Liver Oil/High Vitamin Butter Oil. Of course, it's best if you can get some basic blood work and see what you are deficient in... It'll be gold to you 6 months to a year from now as a comparison on how you're doing. Remember, some people just supplement initially to resolve deficiencies and then cut back or stop. But initially, it sure would be a good idea. Read Mark's blog, then search the forums, then perhaps try to research elsewhere like Chris Kresser's website, the Paleo for Women site, the Underground Wellness podcasts/site.

      Your goal here is to eat the cleanest, healthiest, most nutritionally dense foods for your body. You do what you can within your budget, of course. You can't do everything at once of course, but have smaller goals and work towards them eventually getting to the awesomest WOE (way of eating) for YOU. I'm still not quite there. You're doing kind of OK in your example, but look at your meals & figure out what seems to have the least nutrition and heaviest calorie load. For example, that's a lot of cream you had for a lot of calories. If it was raw cream, which is nutrient-dense, I'd say hey, for the first few weeks while you load up on nutrition, go for as much as you want. But if it's conventional, pasteurized cream, maybe have less of it and add nutritionally dense things to that smoothie, or drink it with a side of canned sardines or kippers. I could keep on writing but this post would be even bigger, so just read what everyone else says.

      Basically each food has a spectrum on what's optimal down to what's worse. For example, if you tolerate dairy (you might not know that at this point, surprisingly) the most optimal is raw, full fat, 100% grass fed local dairy... At the worst is non-organic, conventionally & commercially raised, ultra pasteurized dairy. It's a scale. Most foods can have a scale like this and I do the best I can getting as close to the most optimal choice that I can.

      Read up on these sort of things on Mark's blog and, if you're able, get his Primal Blueprint book.

      There's so much to say and I'm tapping with one finger on my phone, so I'll stop and quickly say that for the hunger, once you've upped your veggies & protein (canned fish, ground beef, eggs, etc), look into making bone broth, fermented foods, liver, and you find you're still desperate to eat, I have emergency seltzer bottles for times I'm climbing the walls. Sipping them fills me up and I once went for two weeks drinking a big bottle every night (that's my hardest time... after 8pm). It sure helped!

      Good luck and read Mark's blog, his book, and listen to podcasts/explore other sites. Remember that we're all different so although you can get some fabulous advice on this forum, sometimes the advice you get is not necessarily good for YOU. You need to start getting attuned with yourself, keep a journal of sleep, stressors, exercise, supplements and food... and once you've been nourishing yourself for a while and have some sort of a baseline, you can start tinkering and adding this, or adding that, and you can keep tabs on if something is working or you or not.

      *whew* hope this helps and you actually READ it all... I'm not sure I will re-read it to catch spelling errors, so sorry in advance...

      Good luck! You can do it! One day at a time to ultimate HEALTH!
      SW: 243
      CW: 177
      Goal: Health

      Comment


      • #18
        Originally posted by Miss Understood View Post
        Perhaps it would help to drink more water. Try having a large glass of water 20 minutes before your meals. Eat plenty of non starchy vegetables like romaine lettuce, spinach, Swiss chard, broccoli, cauliflower, cabbage etc. I make salad dressing and dips out of Fage Total Greek yoghurt. Add some Dijon mustard, or garlic powder or other seasonings and create your own dips. Olive oil and various type vinegars are also good dressings. Add a few slivered almonds to your salads.

        I have started an excellent exercise program that I cannot recommend highly enough. You will convert fat to muscle and improve your hormonal balance and metabolism. It is based on physical therapy moves that rehab your knees, shoulders, hips and strengthen your spine. No jumping around, no equipment, no going to the gym. 15-20 minutes per day. You will drop inches with this program and do not need to be athletic. The website has a forum of users, mostly women, who are very knowledgeable and supportive. The website is Welcome to T-Tapp . . . "The Wellness Workout That Works!".
        I've been reading about this... I wish my library had the CDs & stuff. What sort of success have you experienced doing this?
        SW: 243
        CW: 177
        Goal: Health

        Comment


        • #19
          Great advice here! Congrats on starting your journey to great health! I am so thankful everyday for having found The Primal Blueprint.

          Make sure you have a protein and fat at every meal... keep it basic and then add veggies! Fat is your friend!! Don't worry or stress about calories or how much you're eating in the beginning. Keep sugar out or your body will cry and beg for more. The fruit cocktail you had can trigger your body to have cravings for more sugar and make you feel hungry in the beginning while you are converting from being a sugar burner to a fat burner. Relax... you are on your way!!

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          • #20
            KerryK, I wish there was a "like" button for your post Good info for a newbie girl!

            "Obsessed"... you need more m-e-a-t! cream cheese and 2 oz salmon? That would leave me starving. Cream cheese- never satisfying to me, I just crave more of it!

            Comment


            • #21
              Welcome!

              What are you scare of? Being hungry? Don't be!

              We've been conditioned to think of hunger as negative, as a sign of deprivation, as a weakness. It's none of those things. It is simply your body's way of telling you it's time to refuel. YOUR job is to give it the best fuel that your resources and budget allow. Real hunger and SAD hunger are not the same thing. Once your body realizes you are giving it real food your hunger feelings will change and so will your perceptions.

              It might feel like you are eating more than usual for a couple of reasons. 1) you are eating consciously and paying attention to every bite. When we eat unconsciously we 'forget' what we ate and wonder how we got fat. 2) if you're eating cleaner than before you are enjoying less calorie dense (but more nutrient rich) foods so you CAN and should eat more.

              Focus on the quality of your food and get used to eating this way before you worry about weight loss. Perhaps just eating for optimal health will result in natural fat loss with little stress or effort.
              Sandra
              *My obligatory intro

              There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

              DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

              Comment


              • #22
                Originally posted by obsessed View Post
                Tomorrow I am gonna try the bullet proof coffee to see if that gets me ...
                There's that damn drink again...

                Those are empty calories, and a LOT of them. Instead of that, why not make your omelette a four-egger instead of a two-egger? It'll be less calories and way more "primal".

                Comment


                • #23
                  Originally posted by obsessed View Post
                  Tomorrow I am gonna try the bullet proof coffee to see if that gets me
                  Originally posted by DeeDub View Post
                  There's that damn drink again...

                  Those are empty calories, and a LOT of them. Instead of that, why not make your omelette a four-egger instead of a two-egger? It'll be less calories and way more "primal".
                  Wow, I sure missed that bit. I so agree with you DeeDub. Obsessed, perhaps it's a great drink (without the amount of fats that he calls for) to someone who responds well to coffee and needs a fat/caffeine bomb in the morning but really, for now perhaps you should concentrate on nutrition dense foods and plenty of them and nourish yourself. Once you've been doing that for a while, seen some benefits and gained some health, you can start experimenting and if it's to be BP coffee, so be it. If it works for you or doesn't how will you know so early on while you're still figuring the basics out and don't have even an initial baseline?

                  The preponderance of people who do OK drinking a thousand calories in fat in the AM tend to be young, athletic men. Sure not all are, but this might be an experiment better left for later on.
                  SW: 243
                  CW: 177
                  Goal: Health

                  Comment


                  • #24
                    I drink organic coffee, 16 oz every morning, no more, no less, with 1 TBS heavy cream, 50 calories, 5 gms fat.
                    It gets me going, I absolutely love the taste, but on some emergency morning when I've gone without, I haven't killed anyone yet.

                    I forgot to mention olives, oh how I love em.. I just had sardines (vitalchoice.com), olives, cottage cheese & org strawberries, totally satisfied. Also, very filling, walnut butter on org apple slices, I'm about to get my DH off peanut butter with walnut butter.

                    Comment


                    • #25
                      KerryK,

                      I have lost a cumulative 15" in about six weeks doing T-Tapp. Measurements are taken from arms to calves and naturally bust, waist, hips etc. I have not lost a great deal of weight so clearly I am shrinking due to muscle taking up less room than fat! There are some sample exercises on her website and also you can find some samples on YouTube. Start with that a d see how you like it. It really works!

                      Comment


                      • #26
                        Originally posted by KerryK View Post
                        The preponderance of people who do OK drinking a thousand calories in fat in the AM tend to be young, athletic men. Sure not all are, but this might be an experiment better left for later on.
                        Just my own experience, ( I am not young or athletic or male) I did BP coffee to help me adjust to fasting. One cup with 1TBL coconut oil and 1TBL butter, 200 some odd calories. Carried me onto lunch around 1. On the days I BP coffee, I end up with way fewer calories, almost too few and I have to make sure I eat enough. My n=1 is that if I eat breakfast, even protein and fat, I eat more over the course of the day and really push my calories to the max.

                        So for me, it helped. It did it's job which was to help with fasting. I know it's not a no calorie fast, but I believe it still helped me to enjoy some of the same benefits of fasting. Now a days, I just do coffee w/cream. Some days I dont even do that.

                        But it was never more than one cup. And it was never used to wash down other food. I dont usually eat too many breakfasts for 200 calories. I did have breakfast this morning - I should have stuck to the coffee. I had 553 calories of food instead and now after lunch, I am over 1000 calories and supper still left to go. uggh.

                        But first, way before BP coffee for breakfast, I got a grip on carbs which got a grip on hunger. I was already losing weight, and found myself starting to stall. I was also naturally falling into the fasting when I wasnt waking up wanting to eat my arm off. The BP coffee and fasting helped me to put off eating until lunch time instead of putting off breakfast until mid-morning. I do believe it has it's place if you use it appropriately. I track all calories and macros and I needed to cut the carbs and add fat, while keeping calories in check and that did the trick. For me. Might not be for everyone.
                        Last edited by gopintos; 08-18-2012, 01:10 PM.
                        65lbs gone and counting!!

                        Fat 2 Fit - One Woman's Journey

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                        • #27
                          I do bulletproof coffee as my breakfast two days a week. 16 oz of coffee, 3 tablespoons KerryGold butter, 1 tablespoon MCT oil. That's around 450-500 calories and I'm not hungry for 5-6 hours at least.

                          Butter from grass fed cows is not empty calories. If you have read any of Weston Price's work you know it is loaded with vitamin K2 among other nutrients and is actually very healthy.
                          Last edited by Miss Understood; 08-18-2012, 01:26 PM.

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                          • #28
                            Like gopintos and Miss Understood, I don't think the BP coffee is hideously terrible. I usually just use butter instead of cream and use about a tablespoon just because cream goes bad before I can use it up. But one day I tried the 400 calorie version. No breakfast with it. I didn't eat lunch until around 2pm and probably could have gone longer until 3 or 4pm. I am a big breakfast eater so I saved a lot of calories. But I prefer to eat a real breakfast anyway. I think it's probably healthier. The BP coffee is something I do when I probably ate too much yesterday and don't feel all that terribly hungry for breakfast but know I'm probably going to be starving around 10AM. Then I'm able to turn a negative (yesterday's too much) into a net positive (today's hardly anything.)
                            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                            • #29
                              I would suggest tracking calories and nutrients. Personally, I like cron-o-meter (freeware on my laptop, minor charge for the smartphone app). With tracking, I have figured out that I operate best at 65-105g of protein and no more than 40g carb per day. For reference, I'm female, 5'1" or 155cm, and 60 years old. Your mileage WILL vary. What's more, it will evolve, so track at least periodically to check.

                              And keep checking in - this community is happy to help.

                              Comment


                              • #30
                                Originally posted by JudyCr View Post
                                I drink organic coffee, 16 oz every morning, no more, no less, with 1 TBS heavy cream, 50 calories, 5 gms fat.
                                It gets me going, I absolutely love the taste, but on some emergency morning when I've gone without, I haven't killed anyone yet.

                                I forgot to mention olives, oh how I love em.. I just had sardines (vitalchoice.com), olives, cottage cheese & org strawberries, totally satisfied. Also, very filling, walnut butter on org apple slices, I'm about to get my DH off peanut butter with walnut butter.
                                Heavy cream in coffee ... Mmmm. But the amount of butter and mct oil in BP coffee scares me especially for someone wanting to lose weight (oppressed & me). I did just check the website I see he only recommends 2 tbs butter and 30g of mct oil. Not as bad as I remembered.

                                Love olives. WISH I loved sardines.
                                SW: 243
                                CW: 177
                                Goal: Health

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