I've noticed that after a good workout, when I am suddenly "craving" some junk food like ice cream or something cheese-y etc, if I take a moment to think about what is in the food that might be soothed with a healthier substitute. For ice cream, I usually find a small container of Greek yogurt with fruits or some nuts satisfy my craving and give me good nutrients for my muscles after the workout.
I have lost 21 lbs in the past 3 1/2 weeks on the faux paleo diet I made up. Instead of a bunch of meat, I have a huge steak at dinner, whey protein shakes (3), and nuts and seeds all day. Snack costantly, and sneak in some fruit. It will work....I promise. I am totally sated and energized for my workouts. I am building muscle, slimming down, feeling great...and even though I have a huge kcal deficit, I am well nourished. If your going to do it, do it healthy -- eat more protein!!!
whats helped me a lot is using the 1 ingredient rule. I try to stay clear of anything in the grocery store that contains more then one ingredient... I make everything at home myself from scratch and freeze extras if necessary. This keeps me from putting a lot of preservatives and extra sugars and salt. Saves me so much time not having to read every label as I go through and my meals turn out bright and colorful!!
I wish I could say that I always eat when I should, but there are times when I don't. I'm working or just busy. The problem I kept running into was this panicky hunger. If I'm in the car it's the worst because. I've often gone through the drive-thru. I've started keeping a can of mixed nuts in the car so when the panic sets in... I pop the top eat some nuts and the urgency goes away. I'm able to calm down and figure out a healthy alternative to the drive thru.
My dietician advocates I use a 40 gram, or 1.4 ounce, fruit fitness bar at 10 AM and 3 PM. I buy the same dried fruits and nuts in bulk and mix them. To make sure I don't overeat, I weigh them up on a little, inexpensive electric scale that has metric and standard weights. It keep me out of trouble.
My weight loss sped up considerably when I got rid of the bread in my diet. A lot of diets call for bread, toast, even whole grain stuff still didn't cut it for me. Instead I found rice bread which is very good and chow down on a lot of almonds. Bread is not really a 'natural food", not like fruits and veggies -- so why do we need it?
Wouldn't it be great to have a cheap, healthy post-workout snack right in your gym bag? Just buy mini-ziplocs and fill them with nuts and dried fruit from the bulk aisle to create single-serving trail mix! You get protein, fiber, AND it's a pre-measured portion. Great for the office desk drawer too!
Make individual packets of plain oatmeal with vanilla flavored unsweetened Almond Milk (26 calories for 2/3 cup) & add cut up fresh fruit instead of sweetening it. Add nutrients & extra calories by adding 10g (maybe 1T) each of flaxseed & sunflower nuts for an excellent breakfast.
I found that I can have an ounce of almonds or mixed nuts or even a spoon of peanut butter and it really calms down my hunger and desire to chew. They are healthy and satisfying & keep me from over-eating or eating poorly.
I buy large bags of raw nuts at bulk discount stores then roast them myself at home to control the amount of oil and salt added. Then I can divide them into little containers that hold about an ounce, making it easy to grab the little snacks on the go with an apple or other fruit.
I'm terrible at getting enough protein in my diet. So here is a trick that I learned: When fixing ANY meal, add 1 cup of unsalted, unroasted pine nuts when you're cooking! It contains 18 grams of protein, they're virtually tasteless, and they add a unique texture to your meal.
I like nuts for snacks, but get bored if they're the same kind day after day. So, I would buy a few cans of different nuts, and mix them all into one container before portioning them out for snacking later. Kind of makes each snack-time a new experience!
When eating fruit, I also eat a few nuts. This helps the sugar from the fruit to not make me hungry an hour later. My favorite snack now is either bananas and walnuts or apples with peanut butter.