Lissa. I know when you aren't seeing results, that you will try ANYTHING, and now that I found what works for me ( controlling carb intake, and eating low glycemic carbs ), I can sit back and watch other struggle as I did. It really pains me to watch it, knowing that a few years ago, I was in full panic mode myself, and by sheer luck stumbled upon what has worked for me.
I won't suggest that you do low carb, just because it worked for me, but I would read about low glycemic foods, and start paying attention to what types of carbs you do eat. Have 10-15 servings of fruit and vegetables instead of 5. Eat some lean meats, with olive oil. If you find yourself eating off plan, stop and go back to your tracker, and see what you ate, before you felt hungry. Sometimes, it can be as simple as having quinoa, or brown rice, instead of white pasta, or oatmeal with water, instead of cereal with milk. I find a huge difference in having raspberries versus a banana. More fiber, and less carbs in the raspberries. Same is true with vegetables. For me, green beans are much better than corn, since they have a lot less calories, carbs, and half the carbs are fiber. Eat more nuts, plain yogurt, and seeds for snacks.
If you can stabilize your glucose, whether you are diabetic or not, you will stop feeling hungry, and be able to eat the proper amount of calories. Spacing of carbs is another important factor here. Too much at any one time will cause a spike, and while your body won't let your glucose level go above 130, to keep it that low, it will have to produce lots of Insulin to do so. At 130, you feel full, but the result of huge amounts of Insulin being released ( the body working correctly ), is that glucose is stored as glycogen, and then the rest is stored as triglyceride ( body fat ). This removes it from your bloodstream, and your glucose levels drop. The more glucose you have, the more Insulin is released, and the quicker the glucose is cleared out of your blood. As you glucose level dips to around 70 you start to feel hungry, and want to eat more.
So what you want, is to eat the carbs that you use for energy, without spiking glucose too high, and producing a huge Insulin response. This can be done by limiting total carbs, eating more low glycemic foods, or eating more meals with less total carbs at each meal.
Most of the ideas you posted have minimal effect, if any. I would suggest you read Glycemic Index, which you can get at the library, and look into a glycemic diet, or even a moderate carb diet, like South Beach, even if it is just for ideas on which foods to eat. I think that with a few changes to the quality of the carbs people eat, they can see good results, even if the quantity isn't cut very much.
For nutrition, I would just add more variety to the fruits, and vegetables you eat. Learn what nutrients are in what vegetables, and try for an umbrella effect, to get as much nutrients as possible. Green leafy vegetables are loaded with B vitamins, tomatoes have lycopene, Vitamin C .. etc.You can find your nutrition in real food, if it is diverse enough. Even calcium can be found in kale, and broccoli. There are always alternatives.
What you really need to ask yourself is: Can I continue the change that I am about to make, for the rest of my life?
For me, I felt I could eat 60 % fat, and 40-80 g of carbs for the rest of my life. I love the food, and it works for me. Most people won't want to, or be able to do this.
You need to find a diet that allows you to eat real food, not be hungry, so that you overeat, and that you enjoy eating. Since you look young, I am guessing, and hoping that you would be eating this way for decades to come, so if you don't like it, you won't stick to it. These ideas you are posting are not things that you will do permanently, so I wouldn't try any of them.
Try more fruits, and vegetables, spacing carbs evenly throughout your meals, and look into lower glycemic types of carbs, and see if anything works. I am sure many other will have some advice to offer you, that can be of help.
The #1 question you need to ask yourself is.. Since I am overeating, despite knowing it is unhealthy, WHY do I keep doing so? Something powerful is overriding your common sense, and identifying and eliminating it, will allow you to regain control.
Edited by: RUSSELL_40 at: 12/13/2013 (05:51)
Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25
| current weight: 183.4