I believe that this topic is the secret to weight loss. People overeat on carbs. Yes, they are tastiest when combined with fat, which is why we demonize fat so much, especially since a lot of this is trans fats, and saturated fats.
While I agree that more sleep is good, and so is tracking, I don't think that they are the reason for your cravings, which are not natural btw. If you eat correctly, you should never be hungry.
I had a huge problem with bingeing, and it was more of a problem after I found out I had a heart problem in 2001. I tried every trick to stop, and despite the risk of death, the desire to eat these carbohydrate laden foods was greater than my concern for death. Look at all the foods you crave or binge on. They all have carbs. I agree with eliminating refined carbs, and sweets, but also limiting whole grains, such as bread/cereal, as well as pasta, rice, potatoes, corn, peas, beets, and carrots. These veggies might seem good for you, but most of them can used to make alcohol, since they have lots of sugar in them. The same thing with sugary fruits. These cause cravings.
I want you to note the difference between eliminating, and limiting certain foods. I understand that most people won't do low carb like I do. I ELIMINATE all of these foods, but most people will eat vegetables, bread, and pasta at least occasionally. These foods are all high glycemic carbs, which spike blood sugars, and release Insulin, in a vicious cycle that leaves us obese, with various illnesses.
The easiest way to cut cravings is to eliminate the sweets/refined foods, and then pay attention to what foods cause cravings after you eat them. For me this is sugary cereals, and bread, the most. So I started by eliminating them also. The rest of the foods that are high glycemic should be tested, and your reaction to them should be determined, and if they cause no cravings enjoy them.
Some low carbers recommend staying very low in total carbs, but I think that should also be tested. You may find that brown rice, beans, and vegetables cause you no cravings, but a certain amount of servings of these foods do. So, you may eat 5 servings of green leafy vegetables, which cause no cravings, and a serving of beans is fine, but 3 servings of beans may be a problem, or if you eat 5 servings in a week. Let the absence of cravings be your guide.
This may sound like a huge change, but I am not suggesting you quit all your food ( except sweets/processed foods ). Simple changes like having berries, and melon, instead of bananas for fruit, or green beans, instead of corn for vegetables. For some quinoa or brown rice is better than pasta. They even make low carb bread, but I would just limit it to fresh bakery bread, and very rarely. Still, you may find bread to not be a problem. We all differ.
The focus should be on how carbs affect YOU. It takes a bit more work, and time, but eventually you have a list of acceptable foods, and a pretty good idea of how many servings of each that you can eat before you get cravings. Stick to that. If you get cravings, analyze why, and fix the problem.
Since I doubt you are looking to do low carb, I would recommend just reading The Glycemic Index. It explains how foods affect your blood sugars, and the lower glycemic foods will cause less cravings. This is a good guide to look for alternatives to many high carb foods.
Once you no longer have cravings, you can lose weight easily, since you won't be eating extra calories at 4th meal. This has allowed me to lose 157 lbs. so far, 16 in the last 12 days, and although SP tells me to eat 2110 - 2460 calories, I tend to only be able to eat 1700-2000. This control is the key to weight loss. There is no secret, except what is causing you to overeat. Solve that, and you will hit goal weight with no hardship. I solved it with low carb, and I think most people have a problem with carbs to a certain degree. The biggest problem we have though is the types of carbs we eat. Eat better carbs, lean protein, and healthy fats, and cut out the rest. It is the very food we are eating that is causing these cravings.
Edited by: RUSSELL_40 at: 10/22/2013 (02:33)
Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25
| current weight: 183.4