Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Ya hear me? How many will give me a "hell yeah". Late night after supper friggin kills me. My wife has all this BS sugary shit laying around and MANY times I end up shoving something into my mouth.
I know..I know...just buck up and get some discipline. I'm trying I'm trying..but just wondered if there is something I could take to curb the appetite at night...an appetite supressant that doesn't make you wired and doesn't have any really vile side affects? I mean I wanna sleep and I don't need high blood pressure or anything.
The only time I have trouble staying away from the wrong foods is at night after supper. sucks.
If you can't get that stuff out of the house, which is your best option, just simply get a better alternative. Sugar free jello works well for me. I've got some sugar-free pudding that I have when the chocolate craving hits. You can also make your own "protein" pudding. Grab a handful of peanuts or almonds instead if it's a salty snack craving.
For appetite suppression, try caffeine-free green tea. Or...brush your teeth. Sometimes that'll do the trick.
You can always get a hobby that keeps you busy in the evenings too.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
If you can't get that stuff out of the house, which is your best option, just simply get a better alternative. Sugar free jello works well for me. I've got some sugar-free pudding that I have when the chocolate craving hits. You can also make your own "protein" pudding. Grab a handful of peanuts or almonds instead if it's a salty snack craving.
For appetite suppression, try caffeine-free green tea. Or...brush your teeth. Sometimes that'll do the trick.
You can always get a hobby that keeps you busy in the evenings too.
All good tips. I do drink a butt load of green tea.
The hobby..well..by this time I'm pretty spent each night. I just seem to be constantly hungry lately. Guess it's all the swimming. I just ate lunch. A BIG chicken breast and some baked yellow squash. 2 fish oil tabs. And I'm friggin starving. I don;t know if it's my eating habits or what. I've played with eating more during the day..but nothing stops my night time urges.
For breakfast - bowl of Oatmeal and a big glass of skim milk. (my favorite meal of the day cuz it's got splenda and a touch of maple syrup that I add)
Coffee, Coffee
snack - an apple, green tea
Lunch - today's was typical, chicken, vegs
green tea, coffee
snack - banana
Supper - About like lunch but usually a little more volume.
Green tea, green tea....the fight is on...I'm gonna die!!!
I eat SOMETHING.
If I wake up in the night..I'm hungry but USUALLY I can go back to sleep without eating. (dream about breakfast)
How much are you shoveling in?? A little bit won't kill you.
Lets see. Now here's where I get embarrassed.
Last night..
2 little debbie oatmeal cakes. Glass of milk
2 little baby ruths. glass of Diet coke.
It's not like this every night. But after a night like that..I just wonder what I can do different. I already KNOW that jello, pudding, yogurt aint gonna cut it unless I eat a bucket of each.
are you getting enough fat in your diet? Nuts, avocados, olives and so forth.
I take 2 fish oil tabs with each meal...zat help?
A lot of times my wife makes supper with ground round. That has some fat content..probably not the good kind though eh?
Nuts? Umm..those baby ruths had some.
But seriously, you think adding some fats with each meal or early meals would help. I guess I have in mind what JB preaches about eating your fats at night. Should I try adding some more fats at night?
Oh..I should mention that I make it a rule to drink a glass of water for every drink of any kind that I drink..so for every cup of coffee or bottle of green tea I drink a glass of water between. Helps me get my H2O in.
What are your training/eating goals right now? Are you following any plan or just eating clean in general? It'll help us to help you more.
I notice you have a few snacks that are fruit only. Fruit's not bad, but where's the protein? Maybe throw that banana into a protein shake. Fiber, fat & protein, all in their own ways, provide greater satiety than carbs, especially carbs alone. When I have too many carbs and not enough pro/fat in my diet, I often find myself finishing a meal and thinking "what else?"
Any chance of taking a walk or bike ride with the family after supper? Just anything to get your mind off your tummy.
If you're waking up hungry in the middle of the night, something must be off. Have you fitday'd what you're eating to make sure you're getting enough during the day?
How about a piece of dark chocolate? It's great to just let melt in your mouth and savor. 1-2 squares of Lindt 85% are about 55 cals each so not major and there are some antioxidants in there for ya!
Until I switched to very low carb I always had the late night hungers. In order to stabilize my blood sugars I now push myself (its not too hard ) to eat a small protein fat meal before bed time.
"What are your training/eating goals right now? Are you following any plan or just eating clean in general? It'll help us to help you more."
5'10" @ abou 175# Pretty lean maybe 14% I would like to get leaner before I think about bulking. Just my preference on that. So that has been my primary goal. And yes, I have been approaching this through keeping my diet clean and working hard lifting, biking, running, swimming. (not necessarily in that order)
"I notice you have a few snacks that are fruit only. Fruit's not bad, but where's the protein? Maybe throw that banana into a protein shake. Fiber, fat & protein, all in their own ways, provide greater satiety than carbs, especially carbs alone. When I have too many carbs and not enough pro/fat in my diet, I often find myself finishing a meal and thinking "what else?""
This is a good thought. I'm not afraid to add some more protien but I know my body and I will probably gain weight from it. I'll have to adjust elsewhere..smaller meals to do that. But it's worth a try.
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"Any chance of taking a walk or bike ride with the family after supper? Just anything to get your mind off your tummy. "
Well..like I said..this is late at night. Early on I have not problem. I do stay busy. It's an hour before bed time till morning...
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If you're waking up hungry in the middle of the night, something must be off. Have you fitday'd what you're eating to make sure you're getting enough during the day?
I'm not sure if something is wrong..or if hunger is just something I have to live with if I want to lose the fat. I guess I'm asking if that is the case?
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"How about a piece of dark chocolate? It's great to just let melt in your mouth and savor. 1-2 squares of Lindt 85% are about 55 cals each so not major and there are some antioxidants in there for ya!"
Until I switched to very low carb I always had the late night hungers. In order to stabilize my blood sugars I now push myself (its not too hard ) to eat a small protein fat meal before bed time.
I've been considering going low carb to see what happens but I haven't wanted to give up my morning bowl of oats. I sware I'm in love with that meal.:p
But it's interesting that goin low carb helped you curb the carb cravings. Hmm. I wasn't aware of that side benefit.
I may have to add a Whey shake before bed.
I guess I was hoping to avoid adding more food. My progress in losing the fat is slooow go right now. Adding food makes me nervous.
I'm still chewing on the idea of low carb. I just don't think I could sustain a diet like that for a long period. I also concerned about high cholesterol which runs in my family. Would eating primarily meats raise cholesterol?
I've been considering going low carb to see what happens but I haven't wanted to give up my morning bowl of oats. I sware I'm in love with that meal.:p
But it's interesting that goin low carb helped you curb the carb cravings. Hmm. I wasn't aware of that side benefit.
I may have to add a Whey shake before bed.
I guess I was hoping to avoid adding more food. My progress in losing the fat is slooow go right now. Adding food makes me nervous.
I'm still chewing on the idea of low carb. I just don't think I could sustain a diet like that for a long period. I also concerned about high cholesterol which runs in my family. Would eating primarily meats raise cholesterol?
How long have you been going low carb??
No need to give up the oats. Heck, when I can train normally, I can have my usual morning bowl of oatmeal (with chocolate protein powder and natural peanut butter) and still get into or stay in ketosis! It's very doable, and yes, the P+F snack right before bed (I usually make a small omelette) is perfect for curbing late-night cravings.
As for cholesterol, you can adjust where you get your macronutrients to work with your body/genetics, and you still have certain ideal numbers to hit with P/C/F regardless of how you get them, so it's not like Atkins where you're told you can eat beef and cheese from here 'til next Tuesday and beyond. I think it was popeye (the poster, not the cartoon) who one day put it something like this:
g/P = 100-110% bodyweight (in pounds)
g/F = 45-55% bodyweight (in pounds)
g/C = adjust to your daily caloric needs accordingly after calculating P+F
Worked for me so far.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
No need to give up the oats. Heck, when I can train normally, I can have my usual morning bowl of oatmeal (with chocolate protein powder and natural peanut butter) and still get into or stay in ketosis!
R U serious? I thought that kind of meal once a day would blow you out of the Keto water?
In regards to using protien power in the oats..I need some help here. I tried it once and it came out tasting like crap. The consistency of it urked me too. So how do you go abou preparing that if you don;t mind me asking?
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the P+F snack right before bed (I usually make a small omelette) is perfect for curbing late-night cravings.
That's a good idea. I love omelettes. I usually like south western style though with salsa. Hopefully that's not too many carbs there if I went low carb..
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g/P = 100-110% bodyweight (in pounds)
g/F = 45-55% bodyweight (in pounds)
g/C = adjust to your daily caloric needs accordingly after calculating P+F
I''ve never seen that before.
I would need about:
175+ grams protien
85 grams or so Fat
and..carbs..well...there's that bowl of oats that I'm addicted to.
The funny thing about this craving at night. I KNOW that if I eat a bowl of oats and a glass of milk at night I'm golden. But carbs at night are a bad thing for me. I gain weight that way..and not lean muscle mass.
Low carb works for me, personally. Everyone is different. I did Atkins induction levels for almost an entire year and lost close to 80#. I was rarely hungry and I wasn't really working out (cardio & nautilus machines). My cholesterol numbers went down that year (overall 197 to 163, if memory serves correctly but definately down)
If you decide to go that route, I wouldn't recommend avoiding calories. Eat until you're satisfied but not stuffed. Limit your fatty meats (bacon, sausage, most pork, etc) so they're not your protein choice at every meal, but fat isn't bad in this case. If you really follow a plan, it really will work. Maybe look at the Adam's Diet thread. I'd say to limit the fruit & grains allowed where you can though. For me, personally, a little of those will lead to cravings. It's just easier to think meat, eggs, cheese, green veggies, olives, butter & nuts. Keeps it simple.
Oh..and getting that stuff out of my house is not an option. I could change houses but I love my family and hate living alone.
With all due respect, this is a b.s. response.
I don't buy that people have to have junk in their house because they have kids. I have kids and don't have chips, cookies, ice cream, little debbies, or anything like that in my house. Ours is happy to get some whole wheat crackers or raisins for a snack. He'd eat fruit at every meal if we'd let him. In fact, we have to restrict his fruit intake because it gives him the poopies . Yes, at parties or on special occasions when cookies or chips are in the house he'll get them. But normally we don't even buy that shit.
It's like someone saying they don't get enough sleep but there's no way they can get to bed before 1 a.m. It's a choice, you're not forced. You see these people on motorcycles that have a helmet on their kid or their wife, but don't wear one themselves...stupid. You know that shit is bad for you...why are you feeding it to your kids? Why not discuss some better eating habits with your wife and get the shit out of your house? That's not an option??? Please.
Having that shit in your house isn't good for anyone. Rule number one in proper nutrition: "If it's in the house, you're going to eat it."
Sorry...but it's the truth.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
I don't buy that people have to have junk in their house because they have kids.
Well..if it were the kids bringing the shit in you would be absolutley correct. My significant other has had a stomach bypass and still lives on Coca Cola and Honey Buns. She constantly is torpedoeing every effort I make to eat right.
You're right. It is BS and I live with it. It's my choice yes. So I can be blamed. But this will not change. Trust me..it will not change at my house.
I am not pulling for sympahy here. There's much more to the story that I will not air here. But suffice it to say, you're a bit off on your assumption that I can get it out of my house.
But I agree, if it is there, you will eat it. Therein lies my problem. I have to live around it..or leave. pretty much.
R U serious? I thought that kind of meal once a day would blow you out of the Keto water?
In regards to using protien power in the oats..I need some help here. I tried it once and it came out tasting like crap. The consistency of it urked me too. So how do you go abou preparing that if you don;t mind me asking?
That's a good idea. I love omelettes. I usually like south western style though with salsa. Hopefully that's not too many carbs there if I went low carb..
I''ve never seen that before.
I would need about:
175+ grams protien
85 grams or so Fat
and..carbs..well...there's that bowl of oats that I'm addicted to.
The funny thing about this craving at night. I KNOW that if I eat a bowl of oats and a glass of milk at night I'm golden. But carbs at night are a bad thing for me. I gain weight that way..and not lean muscle mass.
Yeah, I thought so, too, but I messed around with it during my carb-down week getting into CKD, and damn if it didn't work. I was/am stoked.
As for powders, my thinking is that I won't use anything in oatmeal that I wouldn't use in a shake by itself. That being said, it depends on what you mean by "tasting like crap" as well as consistency issues. My mix is:
1/2-cup dry old-fashioned oats
1 scoop SNI Xtreme4 chocolate protein powder (too bland without)
2T natural peanut butter (too sweet without)
dash or three of cinnamon
Microwave time depends on how much water I put in, but I'll take it out the instant the oatmeal starts to bubble/boil/rise up. That leaves it just a tad watery so that when I mix in the other stuff, it ends up thick, like, biscuit-dough thick (I like my oatmeal like I like my grits: able to stand on their own) Sometimes, I'll add water or shorten the nuke time to make it a little less chewy
Regarding salsa, the amount of carbs in there is neglible if you're not trying to bottom out. Plus, it'll give you a bit more satiety.
Nighttime snacking is a bear for sure, but just keep pounding the water and tea. I've found that having crunchy snacks (carrots, celery, other veggies) on hand helps a lot, too. No worries, man, you'll get there.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
If you decide to go that route, I wouldn't recommend avoiding calories. Eat until you're satisfied but not stuffed. Limit your fatty meats (bacon, sausage, most pork, etc) so they're not your protein choice at every meal, but fat isn't bad in this case. If you really follow a plan, it really will work. Maybe look at the Adam's Diet thread. I'd say to limit the fruit & grains allowed where you can though. For me, personally, a little of those will lead to cravings. It's just easier to think meat, eggs, cheese, green veggies, olives, butter & nuts. Keeps it simple.
Second. Hey, two words for ya, J: Gourmet Nutrition
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I use a Flax-based cereal from netrition - it is just ground flax, wheat bran & some soy protein (YMMV you might not like that) - but with boiling water is a satisfying hot cereal (and virtually no net carbs and a reasonable 12g protein). I think I could make it on my own with ground flax, bran & whey, but haven't bothered. It's also good with berries or applesauce & cinnamon added - imagine PB would be good too.
I use a Flax-based cereal from netrition - it is just ground flax, wheat bran & some soy protein (YMMV you might not like that) - but with boiling water is a satisfying hot cereal (and virtually no net carbs and a reasonable 12g protein). I think I could make it on my own with ground flax, bran & whey, but haven't bothered. It's also good with berries or applesauce & cinnamon added - imagine PB would be good too.
Wow. I had never heard of netrition. They have a LOT of products.
I've been on all sorts of diets and had cravings for nighttime crap.
Over the past five years, I've been low fat (15% of calories), moderate everything (30% P/35 C/35 F), and low carb (20% of calories from carbs and up to 60% fat). In each of these scenarios, I've been below and above maintanance. In each of those situations I've had cravings or not had them.
You can try to eat more fat, or make sure you had your pwo drink, or eat a bigger dinner. Those might make things a little easier.
But, it comes down to wanting. You have to decide how bad you want it. Whatever "it" is. Less body fat, likely.
Do what you need, dietarily, to make things easier. But, you will always have cravings. The ability to not act on the cravings comes from being stronger than your desire to eat the crap.
Find what you need and you'll shrug off the cravings. You'll shrug off the bread baskets. Shrug off the free desserts. Shrug off the donuts or bagels in the meeting. All the things that you use to rationalize why you should go ahead "this once" will be nothing to you anymore.
One little tip. Make a big speach and tell the whole family that you're not eating the crap. Then, when you do, you'll feel like an ass. So, just maybe, you won't.
I made the speech and I haven't had one of my kids cookies in months now.
But, it comes down to wanting. You have to decide how bad you want it. Whatever "it" is. Less body fat, likely.
Do what you need, dietarily, to make things easier. But, you will always have cravings. The ability to not act on the cravings comes from being stronger than your desire to eat the crap.
Figured as much. Just needed to hear it.
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One little tip. Make a big speach and tell the whole family that you're not eating the crap. Then, when you do, you'll feel like an ass. So, just maybe, you won't.
I made the speech and I haven't had one of my kids cookies in months now.
Well..I'll say this. That's a one friggin heavy gauntlet you layed down there. Awesome. Damb. I'm feeling less hungry suddenly.
you can also set up a hierarchy - like with the water- if you are going to eat at night - FIRST have a can of tuna - if you are still craving - have some nuts and a piece of cheddar- if you are still craving/hungry have that bowl of oatmeal - if you are still craving - then the Baby Ruth's
Yeah, I thought so, too, but I messed around with it during my carb-down week getting into CKD, and damn if it didn't work. I was/am stoked.
Just curious here. How do you know it worked? I mean, how do you know that you are still in Ketosis? (maybe a really dumb question on my part I know little of it)
you can also set up a hierarchy - like with the water- if you are going to eat at night - FIRST have a can of tuna - if you are still craving - have some nuts and a piece of cheddar- if you are still craving/hungry have that bowl of oatmeal - if you are still craving - then the Baby Ruth's
Another great idea.
But honestly I don't just lunge for the junk every time. I throw back a couple of boiled eggs. Or I'll just drink a glass of skim milk..or..etc.
It's just that I'm hungry every night. And EVERY night I don't do the right thing being surrounded with the shtuff all around.
I guess more than anything it helps me to talk about this..get more focused. Makes me feel more accountable somehow.
But these ideas help because I will think about these instead of grabbing that snack cake. So thanks
Late Night bad eating habits.
sucks.
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