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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,907
10/24/13 11:32 A

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Jennilacey,
yes, I believe you were hungry because your body still had significant carbs to burn, but not enough to run on carbs alone. When your body fuels with carbs they need to be eaten much more frequently, especially when you exercise a lot, because our body can only store limited amounts of energy as glycogen in the muscles, somewhere around 1500 calories, and then a little more in the liver. The body can also make sugar from protein if necessary but this is not very efficient.
Nutritional ketosis (where fat from the diet or your body fat gets turned into ketones and used for energy) only happens for most people when carb levels are somewhere between 20-50 grams/day. This works in a similar way as fasting and is the body's way to make sure it can keep functioning during periods of starvation. Some people groups have traditionally relied almost exclusively on fat and protein to sustain themselves and they are very healthy.
Nutritional ketosis is very convenient in that it is possible to keep one's energy levels up for long periods of time without eating. Even a normal-weight or slim person easily carries enough body weight around to fuel over 30,000 calories.
It is only the transition from sugar burning to ketone burning that can produce what is often termed the carb-flu, meaning head aches, muscle aches, low energy etc. for a few days, but most of this is avoidable by drinking enough and taking in more salt because the kidneys dump more salt on low-carb and with it potassium.
It's a very different way of eating when first starting but it comes with the incredible freedom from having to eat frequently to refuel and having to monitor amounts, calories etc.
I simply stay away from all processed foods, grains, sugar and legumes and tropical fruit.
Fast food is only burgers minus the bun.
I have no desire to ever go back to another way of eating. Sugar has lost it's hold on me. emoticon
Birgit

Edited by: HOUNDLOVER1 at: 10/24/2013 (11:34)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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JENNILACEY's Photo JENNILACEY SparkPoints: (71,993)
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10/24/13 7:32 A

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Houndlover- Do you think that would explain why I felt so hungry on that intake? I'm guessing that would make sense since I'm not low enough to be in ketosis and get my energy from fat but at the same time I'm lacking in carbs and not getting enough energy from those. I think I'm just going to stick to the recommended 50%-60% from now on. I just feel better with a normal carb intake and I wouldn't be interested in taking it the opposite way and going low carb.

Edited by: JENNILACEY at: 10/24/2013 (07:41)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,907
10/24/13 12:19 A

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Jennilacey,
what you said makes perfect sense. I would consider 40% of carbs still far too high to see the benefits of low-carb diets. My ratios are about 70-75% fat, 10-15% protein and the rest carbs, never more than 30-50 grams/day. Only when you go this low will nutritional ketosis (fat-burning) kick in to where your body does not need to rely on carbs for fuel any more.
By the way, I eat lots of dairy including yogurt, cheese, butter and milk. Not all paleo-eaters are dairy free, only those who can't tolerate dairy well.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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ONEWEIGH's Photo ONEWEIGH Posts: 1,128
10/23/13 8:13 P

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I don't track when I'm on vacation (and I usually gain, but that's not just the fault of not tracking!) and there are days when tracking would be either crazy-making or impossible to "guesstimate" in any meaningful way. I have found that tracking is essential in maintenance, but yes, it gets old!

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JENNILACEY's Photo JENNILACEY SparkPoints: (71,993)
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10/23/13 6:05 P

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I would never be interested in Paleo, just not for me. Not only am I skeptical of some the claims but I love yogurt, cheese, whole grains and legumes too much to give them up nor do I think it's necessary for me to maintain weight/health. Severely restricting my diet would be the exact opposite of what I'm looking for in maintenance. emoticon Kudos to those who find it works very well for them and who need that sort of diet for medical conditions or in order to stay on track but I don't feel that style of eating is necessary or helpful for me.

I've actually been sticking to a lower-ish carb intake for the last 6 months or so (about 35-40%), I eat minimal grains/the majority of my carbs come from veg/fruit sources and I've just been plain hungrier and less satisfied. Most people eat a mod-fat, high protein or high protein, mod-fat meal and feel satisfied for hours after. I feel hungry an hour later! Since I've stopped obsessing over my macros this week (and eating more carbs, I might add) I actually feel more satiated for a change on roughly the same calorie intake. I've also stopped getting intense cravings in the middle of the night and no longer feel the urge to overeat. Of course, correlation does not necessarily equal causation but I have begun to notice a trend anytime my carbs are low, I tend to be hungrier and I overeat. I've actually found myself skipping my afternoon snack some of the time because I'm just not hungry for it. That never happened when my carbs were less than 40%.

I don't think there is a one-size fits all for macros (or diets, of course!). Some people seem to do better with a lower carb intake and some do better with a higher carb intake. I think I've discovered that I'm the latter. I prefer just cooking from scratch, choosing whole foods, limiting my added sugars and leaning toward clean eating with treats/indulgences in moderation. I'm learning that for me, the less strict I am with everything food related and just eat intuitively, the less likely I am to overeat.

Edited by: JENNILACEY at: 10/23/2013 (18:55)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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JENNILACEY's Photo JENNILACEY SparkPoints: (71,993)
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10/23/13 5:33 P

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I like that idea Felina- "Lately I've been using the virtual Sticky Notes on my computer to record what I eat each day, but not the calories. I plan my day's menu first thing in the morning and count the calories, but I don't write them down. Just knowing the day's calorie count keeps me accountable."

I like the idea of just writing down what I eat and keeping a rough idea in my head of the calories to make sure I'm not going over. That way I don't become too overly consumed with it. It should take away some of the rigidness and guilt over what certain numbers say.

I just find myself too uptight over my food choices when I track. I try to relax about it but as soon as those numbers are staring in my face, I get all nit picky and try to be too perfect. Before I gained weight from my pregnancies I never tracked and had little issues maintaining a healthy weight, even though I ate terribly and didn't exercise! Now, I eat healthy and satisfying lower calorie meals and get regular exercise.

My mom is a bit of mentor for me. She was never really overweight but she became super fit and started doing the calorie counting thing, eating healthier (she always has eaten on the healthy side but she became really into it), working out with a trainer about 8 years ago. She's since given up on the calorie counting thing and just eats healthy, when she's hungry and works out with her trainer (not even near as often as I work out). She's in great shape. She said she became a little too obsessive with the calorie/tracking thing and that it was just tedious and unnecessary for her. She even advised me to put it to bed for awhile, lol. Assured me I know how to eat healthy and approximately how much to eat and I exercise regularly, that I have a mirror.

I have been feeling so much better this past week and a half since I've stopped tracking. I find I'm obsessing less over food, feel less hungry and more satisfied (even though I'm eating roughly the same amount of cals). I'm trying to shed about 5 lbs at the moment so I've been sticking roughly around 1500-1700 cals so there isn't any fear of gaining.

I'm not saying I never plan on tracking again but I am going to ride this one out as long as it is working for me and I'm happier/less stressed. I love eating but I certainly don't want it taking over my life and becoming all consuming.

Edited by: JENNILACEY at: 10/23/2013 (18:01)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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MLB570's Photo MLB570 Posts: 264
10/23/13 1:11 P

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Thank-you. I will watch for the blog.

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,907
10/23/13 12:40 P

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MLB570,
the short answer is that beans are both very high in carbs and also contain what I will call anti-nutrients, which is why they need to be soaked and boiled to be edible.
The paleo/primal/low-carb way of eating the way I practice it may seem strict if one is used to eating a lot of sugar and grain-based foods but it is very liberal when it comes to meat, dairy, fish, oils, lower-carb veggies and fruit, herbs, mushrooms, eggs and nuts so you are never hungry or craving food. It's basically eat as much fat and protein foods as you're hungry for.
To avoid distracting from the intention of this thread I will write a blog about this later today where I will give some links with more info. emoticon
Birgit

Edited by: HOUNDLOVER1 at: 10/23/2013 (12:45)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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SPARKBJOK's Photo SPARKBJOK SparkPoints: (66,232)
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10/23/13 12:32 P
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I don't take breaks from tracking because I'm afraid I'll get out of the habit and never go back. I'm surprised beans would be considered unhealthy - except maybe pork 'n' beans - I know they're loaded with sugar. But I eat lots of healthy bean soups and throw them in my salads, etc., etc. Helps keep my folic acid up too.

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MLB570's Photo MLB570 Posts: 264
10/23/13 12:18 P

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Houndlover I haven't heard of beans being unhealthy, but then I am not very familiar with the Paleo diet can you give me more information on this subject or maybe some useful links? Not sure if I could follow such a strict regimen but still curious. I often cut out bread when I feel the pounds sneaking up but I know that's a far cry from eating paleo.

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,907
10/23/13 10:39 A

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I've taken a break from tracking anything, especially calories and weight, for the rest of my life. It's painful, time-consuming and unncecessary on a low-carb, paleo diet that excludes unhealthy foods like grains, beans and sugar and highly processed foods to begin with.
Half of what I eat, including some wild plants, I couldn't even find nutrition info for on Spark, LOL.
It's not about maintaining weight, it's about maintaining a healthy body fat percentage and muscle mass. I enjoy natural forms of exercise (rarely the gym) and natural foods. If our health maintenance program is always painful (physically or emotionally/mentally) we are much more likely to quit at some point down the road.
Birgit

Edited by: HOUNDLOVER1 at: 10/23/2013 (10:41)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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FELINA's Photo FELINA SparkPoints: (119,033)
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10/23/13 10:09 A

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Yes, I do take breaks from tracking. But I always go back because it is a tool I need, even in maintenance.

I try to come up with different ways to track to keep it fresh, and since I tend to eat the same foods a lot I know the calorie counts and that really gets boring, recording the same things all the time. I have a small spiral notebook I use when I feel the need to be stricter.

Lately I've been using the virtual Sticky Notes on my computer to record what I eat each day, but not the calories. I plan my day's menu first thing in the morning and count the calories, but I don't write them down. Just knowing the day's calorie count keeps me accountable.

 
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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,645)
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10/23/13 8:41 A

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Sure, I have moments where I resent having to do it, but I've accepted that it's a necessary maintenance tool for me, at least if I want to keep my weight consistent. I do take time off from tracking when I'm on vacation, for example, but it means that I have to deal with undoing some weight gain when I return. I've decided that that's generally okay for me, but also reinforces why I do still need to track the rest of the time--when I don't track, my portions grow and I gain weight.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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LESLIE871948's Photo LESLIE871948 SparkPoints: (53,398)
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10/23/13 7:15 A

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Oh for me there is no easy answer to this, but I will try.
I don't Plan to take breaks. Every time I take a break I find myself on a slow gain track, like a pound a month, but that turns out to be OK sort of, as long as I don't take a break from both keeping the nutrition tracker AND getting on the scale? I needed a break when I retired at the end of May, and I took one. It was refreshing in a way, and when I began to track again in September I was up about 4 pounds and Very Ready to track again, it is Fun again, the 4 pounds has left me already and it's all good.
So yes, and No? I need to keep in my mind that tracking is going to be a part of my life from now on, but like all things human, it does not have to be perfect

"A woman should be two things, Who and What she wants" Coco Chanel


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JENNILACEY's Photo JENNILACEY SparkPoints: (71,993)
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10/23/13 7:10 A

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Do you find that as a maintainer and veteran to tracking your nutrition that you need to take a week or a month off from tracking to keep your sanity? emoticon

I'm finding that for my own mental well being that a vacation from tracking is just what I need every now and then. I grow too rigid in my food choices after awhile of tracking, begin feeling guilty over silly things; if I don't feel my macros are balanced the way I want them, or if I want to have a treat that isn't so nutritious, if I want to have an extra snack I may turn it down because I really don't want to have to record it and raise my cals for the day (even if I may actually need it!), I often find myself with a predetermined calorie intake for the day and stick to it even if I may be hungrier or actually not hungry enough to eat that amount.

I've taken a break before and I'm on another one right now and it finally relieves some of the guilt/stress I feel over what I'm eating. I still keep a rough estimate of calories, choose mostly nutritious foods and measure more calorie dense foods but I feel soooo free and less rigid.

Has anyone found that tracking your food can actually become a negative thing? You become too rigid/strict, feel guilt over food choices, macros or calorie intake, end up eating too much or too little, etc?


Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


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