The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Holy crap! I never realized that Fage has 20g of protein per cup! I'm SOOO going to get that now! Does it have any added sugar?
The plain FAGE does not have added sugar. They have some flavored versions, but I don't know about those. I use 1/2 cup FAGE with frozen strawberries, chocolate PP, almond extract and a little bit of milk to thin it a bit. It's almost like a chocolate milkshake. yum! Also, sometimes I add almond butter, which is extra good.
The plain FAGE does not have added sugar. They have some flavored versions, but I don't know about those. I use 1/2 cup FAGE with frozen strawberries, chocolate PP, almond extract and a little bit of milk to thin it a bit. It's almost like a chocolate milkshake. yum! Also, sometimes I add almond butter, which is extra good.
confused .. because I just looked it up on their website, and the 0% has 9g of sugar .. which isn't bad .. but right now I'm using the dannon carb & sugar control .. and that only has 3g of sugar
confused .. because I just looked it up on their website, and the 0% has 9g of sugar .. which isn't bad .. but right now I'm using the dannon carb & sugar control .. and that only has 3g of sugar
Remember milk, yogurt, and all fruit will have natural sugar. She said Fage has no added sugar. I don't have the product in front of me so am just speculating but the dannon has probably been processed to remove some of the lactose and therefore reduce the carbs and sugar.
confused .. because I just looked it up on their website, and the 0% has 9g of sugar .. which isn't bad .. but right now I'm using the dannon carb & sugar control .. and that only has 3g of sugar
All dairy has naturally occurring sugars as do fruit. You don't need to worry about that, even diabetics are encouraged to eat plain yogurt, milk, etc. And I would get the 2%. It has a smoother consistency and IMO tastes better. You don't need to worry about eating fat free. Your body needs some fat and the 2% has like 4 grams/container so still very low. Please get the diet mentality out of your head you need to nourish your body now in your recovery.
I don't think the primal diet would be good for someone in recovery from anorexia. The last thing Niclyf needs IMO is to be on such a restrictive diet where this food and that food are not allowed. Not a healthy mindset for someone in recovery. I am about 15+ yrs recovered but still don't do well when I am told I can't have x or y.
I think the ABS Diet for women is a great book for learning about healthy meal planning and good quality foods.
Thanks - I appreciate the comment & feedback. I didn't know if restricting one type of food is "ok" if the rest of the foods allowed are basically allowed in any amount, and the whole theory is to encourage feeling sated and responding to your body's true hunger level.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Thanks - I appreciate the comment & feedback. I didn't know if restricting one type of food is "ok" if the rest of the foods allowed are basically allowed in any amount, and the whole theory is to encourage feeling sated and responding to your body's true hunger level.
that's one of my biggest problems right now though I'm having a very difficult time determing what "true hunger" is .. because I had disregarded it for so long through the course of my anorexia. I can't seem to figure out what satisfies me, and now that I've stopped restricting, I feel like I'm constantly hungry, and constantly eating, or thinking about eating. Based on the Harris formula .. my RMR is around 1300 but given a decade of restriction, it's probably lower than that (I assume Harris is more for your average every day person that has a normal/functioning metabolism). I can't seem to feel satisfied on 1300 calories, or find a eating plan that rids me of the constant hunger. I existed forEVER on 400-500 calories a day, and often less than that and I did 3-4 hour workouts 7 days a week. If I try that restricting that much now .. I feel almost suicidal! I feel like I'm about to crack .. I'm trying to get into a slight deficit for a little bit fat loss (<10 lbs) so I can lean out .. but nothing that I'm trying is working, and I end up overeating 95% of the time now! At this rate .. I'm going to end up being overweight again .. and I can't stand that thought of that. Being overweight the first 17 years of my life was enough!
that's one of my biggest problems right now though I'm having a very difficult time determing what "true hunger" is .. because I had disregarded it for so long through the course of my anorexia. I can't seem to figure out what satisfies me, and now that I've stopped restricting, I feel like I'm constantly hungry, and constantly eating, or thinking about eating. Based on the Harris formula .. my RMR is around 1300 but given a decade of restriction, it's probably lower than that (I assume Harris is more for your average every day person that has a normal/functioning metabolism). I can't seem to feel satisfied on 1300 calories, or find a eating plan that rids me of the constant hunger. I existed forEVER on 400-500 calories a day, and often less than that and I did 3-4 hour workouts 7 days a week. If I try that restricting that much now .. I feel almost suicidal! I feel like I'm about to crack .. I'm trying to get into a slight deficit for a little bit fat loss (<10 lbs) so I can lean out .. but nothing that I'm trying is working, and I end up overeating 95% of the time now! At this rate .. I'm going to end up being overweight again .. and I can't stand that thought of that. Being overweight the first 17 years of my life was enough!
[quote=niclyf;719319]I was about 80lbs on a 5'6" frame. I was severely undereating and overexercising, .... Fast forward 5-6 months .. and while the number on the scale is fine (120), my body composition is crap. I have a very small frame, so this weight just looks horrible. Since I stopped working out, it seems as though all 40lbs went on as body fat vs a combination of body fat and lean mass.
Nicole,
1. I wonder if your numbers are correct. I don't understand how your RMR is 1300 or lower if you are exercising during the week.
2. I'd be interested in how you get to that 1300 calories for your RMR.
3. I think you should feed yourself the calories and good food that the numbers say, or 80% less, and take the next 6 months to begin hearing when you are hungry.
1300 would make sense to me, if you are totally being sedentary AND if you want a deficit, no? Are you wanting to be in a deficit now, or to be building muscle to reform the composition of your 120 lb body? But I'm new to these numbers, maybe I'm wrong..
The reason I bring this up, is although I am not AN, but rather a compulsive overeater, and am just now beginning to identify my unhealthy mind games. Like, since I'm "not losing scale weight," I want to drop my calories down. I think that is a red flag for me. I've just redone all my numbers using an online calculator for RMR, BMR and Harris Benedict, and it says, since I moderately exercise 6 days a week now, that for a 30% deficit, I should be eating 1544cal. I am eating 1400cal average, and want to drop it to 1200cal or less!!
I think maybe that is not a healthy reaction; it sounds like my Eating Disorder (ED) talking. I have never thought of it in these terms at all.
Doing Leigh's REPAIR was only the beginning of learning all this. Now that I am in deficit and not getting the scale results the math would have me get, I see the tricks my mind is doing to get me to undereat. I have never thought of all this in terms of ED for me. I think this is good, especially if a goal is that when I finally get to goal weight, and maintenance calories, I could possibly actually eat food, eat 1700-2000 calorie and maintain a goal weight. Right now at my weight of 175, at moderately active, my maintenance computes to 2206 calories. That is mind blowing a lot of food.
So perhaps you might review your numbers and restate your goals, and what calories would achieve those goals?
Maybe your constantly hungry because you need to be eating 1700 calories, or weight training and eating even more, like Karla said.... and then you might gain pounds but they would be muscle.
I came to the 1300 calorie figure by using the Harris benedict calculator based on my height and weight. 1300 doesn't seem that restrictive from a numerical standpoint .. my biggest struggle is figuring out how to eat foods that will end my cravings for crappy foods, and leave me feeling satisfied. I still have that "thing" in my head that tells me I need to restrict/over-exercise... but I don't want to go back to restricting, and the seldom few times i've tried to in the last few months .. i actually feel lethargic, depressed and have major anxiety. Which is good .. since I don't want to restrict .. but I'm also sick and tired of over-eating, and it seems like every day for months, I've gone way over calorically .. and it's making it harder and harder to create a deficit that would allow me to peel off some of the body fat I gained when I was purposefully trying to restore weight. It's restored .. which is great .. but I restored a little more than I wanted to, and now I can't seem to eat less to allow for a few pounds of fat loss.
I'm just getting frustrated because I feel like I'm always hungry .. I eat, then I feel like I overate, and then end up stewing, feeling frustrated and defeated I just wish I knew how to eat properly to feel satisfied, create a slight deficit .. and more importantly .. to just stop feeling like food is controlling my life and emotional well-being.
I came to the 1300 calorie figure by using the Harris benedict calculator based on my height and weight. 1300 doesn't seem that restrictive from a numerical standpoint .. my biggest struggle is figuring out how to eat foods that will end my cravings for crappy foods, and leave me feeling satisfied. I still have that "thing" in my head that tells me I need to restrict/over-exercise... but I don't want to go back to restricting, and the seldom few times i've tried to in the last few months .. i actually feel lethargic, depressed and have major anxiety. Which is good .. since I don't want to restrict .. but I'm also sick and tired of over-eating, and it seems like every day for months, I've gone way over calorically .. and it's making it harder and harder to create a deficit that would allow me to peel off some of the body fat I gained when I was purposefully trying to restore weight. It's restored .. which is great .. but I restored a little more than I wanted to, and now I can't seem to eat less to allow for a few pounds of fat loss.
I'm just getting frustrated because I feel like I'm always hungry .. I eat, then I feel like I overate, and then end up stewing, feeling frustrated and defeated I just wish I knew how to eat properly to feel satisfied, create a slight deficit .. and more importantly .. to just stop feeling like food is controlling my life and emotional well-being.
Nicole,
1. Have you, or could you list the foods you eat at 1300 cal that make you hungry: a typical day?
I still think that 1300 is a deficit number, even if you are totally sedentary you burn about 60 cal per hour x 24hour = 1440 cal which would be lying in bed all day.
When I do the math (I don't know your height or age), but if I estimate you are 30 years old, and 5'2" and 120 lbs, I get a Harris Benedict BMR of 1327, but then at sedentary you multiply that times 1.2 = 1592cal for you to maintain the 120 lbs.
2. So it seems you still want to lose weight rather than build muscle and tone? Why?
Nicole,
1. Have you, or could you list the foods you eat at 1300 cal that make you hungry: a typical day?
I still think that 1300 is a deficit number, even if you are totally sedentary you burn about 60 cal per hour x 24hour = 1440 cal which would be lying in bed all day.
When I do the math (I don't know your height or age), but if I estimate you are 30 years old, and 5'2" and 120 lbs, I get a Harris Benedict BMR of 1327, but then at sedentary you multiply that times 1.2 = 1592cal for you to maintain the 120 lbs.
2. So it seems you still want to lose weight rather than build muscle and tone? Why?
I'm about 5'6" and about 120 - 122 lbs .. which by numbers is fine .. but since i took 4 months off the gym to gain weight, the bulk of what I gained is body fat, which doesn't look great. I had a body fat test done with calipers that put me around 25.5% body fat which is depressing Most of it went on my waist, thighs and bum
My initial goal is to go into a deficit to burn off some body fat .. then to go for muscle gain (surplus). I don't really want to add muscle on a surplus now .. because then it would look even more depressing to be bigger than what i am right now .. which my numbers, isn't bad at all ... but for someone that less than 6 months ago was about 10% body fat and 80lbs, my current body isn't inspiring to me from a psychological standpoint. I definitely have no desire to go back to the body I had when I was anorexic .. but the body I have now is really bugging me because of the ratio of lean mass to body fat .. does that make sense or am I talking in circles? Sorry .. it's been a long/rough day.
What I'm eating now .. usually yogurt/fruit for breakfast .. cottage cheese and veggies after the gym, usually a big salad for dinner and some fruit in the evening .. and lately, I'm caving at some point during the day and inhaling a ridiculous amount of peanut butter. Last night I made the mistake of buying a jar of skippy natural (I had previously boycotted it in favor of the less caloric version of PB2), and that was all she wrote. I polished off the whole freaking jar (15oz) in one day!!
I can't win for anything lately! I'm on the verge of total dietary panic!!
I'm about 5'6" and about 120 - 122 lbs .. which by numbers is fine .. but since i took 4 months off the gym to gain weight, the bulk of what I gained is body fat, which doesn't look great. I had a body fat test done with calipers that put me around 25.5% body fat which is depressing Most of it went on my waist, thighs and bum
My initial goal is to go into a deficit to burn off some body fat .. then to go for muscle gain (surplus). I don't really want to add muscle on a surplus now .. because then it would look even more depressing to be bigger than what i am right now .. which my numbers, isn't bad at all ... but for someone that less than 6 months ago was about 10% body fat and 80lbs, my current body isn't inspiring to me from a psychological standpoint. I definitely have no desire to go back to the body I had when I was anorexic .. but the body I have now is really bugging me because of the ratio of lean mass to body fat .. does that make sense or am I talking in circles? Sorry .. it's been a long/rough day.
What I'm eating now .. usually yogurt/fruit for breakfast .. cottage cheese and veggies after the gym, usually a big salad for dinner and some fruit in the evening .. and lately, I'm caving at some point during the day and inhaling a ridiculous amount of peanut butter. Last night I made the mistake of buying a jar of skippy natural (I had previously boycotted it in favor of the less caloric version of PB2), and that was all she wrote. I polished off the whole freaking jar (15oz) in one day!!
I can't win for anything lately! I'm on the verge of total dietary panic!!
Nicole,
The title of this thread is, "LOST & need help please!! I'm about to flip out!" You began this almost 2 weeks ago. You are still in a panic. There is a ton of information, including specific daily menus, that have been posted here for you. If you had chosen any one of them, it would be fine. They are all fine, so you don't have to pick the best, just pick any one, and eat for a few weeks.
Your diet has no protein, it is all carb and fat and sugar, no wonder you're hungry on 1300 cal.
1, yogurt/fruit for breakfast .. carb and carb
2. cottage cheese and veggies after the gym: good
3. big salad for dinner no calories to speak of, no carb, protein, fat
4. some fruit in the evening carb again
5. inhaling a ridiculous amount of peanut butter. fat and sugar
So that might be 40gm protein max; if you want to feel full, a good way of doing this is to eat between 100-150g of protein a day. That would be
1. a cup of cottage cheese
2. 4 oz of chicken, three times during the day
3. 3 egg whites and an egg
4. tuna sandwich
Adding vegies, fruit and fat, you can eat all that for 1300 cal.
It's been suggested that you write for us a menu for 3 days or so, we can help you adjust it so the macros are good and you get your protein, and you can begin to be feeding yourself.
I think you're using "panic" as a way of staying confused, and avoiding eating a balanced diet. I don't understand it.
> My initial goal is to go into a deficit to burn off some body fat .. then to go for muscle gain (surplus).
So you want to lose some of the weight you gained. At 5'6" you want to drop to what, 110? 100? It seems 120-130 is perfect for that height. How much do you want to lose before you start "going for muscle gain?"
I suggest you:
1. Post a few days menus here so we can tweak them
2. Eat them
3. Finish reading FLTS
4. Do OPT or NROLFW and start moving that fat into muscle
5. Post a log in the training section
6. Breathe. This is going to take time, months, years, for you to be sane about food. My guess for me is 6-12 months to reach goal weight and then another year of learning maintenance, counting and weighing, and then another year not weighing and learning intuitive eating and activity
I agree - no wonder you are starving. You are doing great but that ED mindset is still in control - I know, I do the same thing. I WANT to build muscle and all that, but I am still scared to eat the way it will help me to get there. Slowly, I am doing better but I have to take baby, baby steps. It is very hard and you are doing good by acknowledging that you don't want to go back to 80 pounds; however, with what you are eating, it is still all "safe" foods. I totally, totally understand.
Also, I think Leigh has said that for ED individuals, when they begin to eat more food, that the partitioning is messed up due to what we've done to our bodies (hormones etc) so that we gain more fat over muscle. (But that is based on my fuzzy memory and I may have totally messed that up.) It will just take more time to get that muscle to fat ratio the way we want it! I know, I know, patience is something that is hard to deal with when it comes to this.
I am just amazed you could workout hours a day on 500 calories! I will never understand how that happens. I did it (totally not aware that I was even doing it) by not eating much of anything and walking 10 miles a day, but now if I cut calories and try to exercise too much? NO WAY! I flake out. I just do long walks right now but am slowly getting to the point where I know I need to start a lifting program... sorry did not mean to go off on tangent.
But anyway, if you have the Abs Diet, then use those menus because I know it has way more protein than what you are getting!!
Just stay strong - you are in a great forum with so many knowledgable people to help; sadly I am not one of them, but I had to comment since I know that mindset. I may be wrong, but it just reminded me of ME
Missy
Listen to this (and all the other excellent advice you've been given here). You have a choice in how you will handle this - take a big breath and do the HARD WORK you're going to need to do (and I don't just mean in the gym), or use panic and lack of control as an excuse to remain stuck.
Are you happy now, half-starved then inhaling peanut butter? If not, then give the advice a try - you can only benefit from it.
Nicole, I was never AN, though I was undereating for awhile. It sounds to me like you suspect your metabolism is permanently "broken" and that therefore you're afraid to eat. While your metabolism could very well be slowed down from your time overexercising and undereating, I don't think you're stuck with a slower metabolism forever. I agree with Etana--for your level of activity, you probably should be eating more than 1300 cals.
But like Missy said, it's going to take baby steps to get to where you need to be. I recommend you take a look at amyem's log, "Amy's Metabolic Repair Journey." She's a former AN, though from her stats it looks like it's been a while. However, she recently got into overtraining and undereating, and now is going through Leigh's R.E.P.A.I.R. program to try to remedy that. Which, if you haven't done it yourself, would probably be helpful for you as well. Anyway, I think reading Amy's log may help. Etana also has her R.E.P.A.I.R. log listed in her signature; you may want to take a look at that.
Also consider getting a GoWear Fit. I've found it instrumental in really believing I do burn calories "like a normal person" and that I don't have a slow metabolism. No, it's not 100% accurate, but it's a whole lot harder to talk yourself into believing that it's wrong than it is with the Harris Benedict formulas or even Leigh's activity quiz, because it's with you all day, registering when you move, taking into account your body temp and how much you're sweating, etc.
Head things are so much harder to resolve than body things. I think you're still at the stage where you're considering your situation more of a body thing (e.g., "Harris Benedict probably isn't accurate for someone who was AN") than a mind thing ("it's the ED talking, making me think the Harris Benedict isn't accurate for me").
Like Etana said, there are a lot of knowledgeable people around here. Use us for support, but work on taking those baby steps, because ultimately it has to come from you.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I was just preparing to post in this thread when I noticed my log was mentioned in the previous post . So yes, I started a log in the training section documenting my REPAIR journey, which is a plan I also encourage you to read and consider.
You've been given so much great advice! I don't have much to add, except that I do feel for you and completely empathize with your struggle. My advice is to be mindful each and every moment of your body and mind. Your body doesn't trust you very well right now, but it will. Binge-eating is detrimental in so many ways, and although it might be tough, that loss of control not only wreaks havoc on your body but also on your mind. Gaining control was the most calming part of my recovery from AN. Unfortunately, in the beginning, part of me attempting to regain control was to overtrain in response to upping my cals. I encourage you NOT to go down this path!
As was mentioned, take the time to prepare meal plans with simple healthy ingredients. As Leigh mentions, keep it simple. In the beginning at least. A few ingredients only: lean protein, veggies, fats, starches. It is definitely a learning process but a very worthwhile one.
Thanks everyone.. I appreciate the suggestions and advice .. please don't assume that because I often find myself still in simliar cycles/patterns that I'm not attempting to incorporate change .. but as with any unhealthy patterns (be it eating related, drinking, becoming active, quitting smoking), often the desire to change, the courage to change and the ability to actually follow through with those changes, don't often happen simultaneously. As one said .. it's all a matter of making positive steps, be they big or small. As I remember from my days of being in-patient .. any progress is progress.
Today .. I actually had *lunch*, which is a first for me (granted, not a substantial one .. canned tuna on a piece of ezekial bread) .. had a postworkout snack of some cottage cheese and chopped veggies, then I'll be da*ned if I didn't cave and succomb to the peanut butter jar as a means of "dinner" .. I was hopeful that eating breakfast, a light lunch and a post-workout snack would've gotten me in the right "mindframe" to keep going with healthier eating ... crashed and burned
So .. tommorrow is another day to hopefully get it right .. and one of our beloved JP members is now working with me on a *proper* meal plan and training plan. I'm hoping that by investing money in having someone devise an appropriate meal plan for me will help me to actually have a greater drive to follow through and stick to it!
Thanks everyone.. I appreciate the suggestions and advice .. please don't assume that because I often find myself still in simliar cycles/patterns that I'm not attempting to incorporate change .. but as with any unhealthy patterns (be it eating related, drinking, becoming active, quitting smoking), often the desire to change, the courage to change and the ability to actually follow through with those changes, don't often happen simultaneously. As one said .. it's all a matter of making positive steps, be they big or small. As I remember from my days of being in-patient .. any progress is progress.
Today .. I actually had *lunch*, which is a first for me (granted, not a substantial one .. canned tuna on a piece of ezekial bread) .. had a postworkout snack of some cottage cheese and chopped veggies, then I'll be da*ned if I didn't cave and succomb to the peanut butter jar as a means of "dinner" .. I was hopeful that eating breakfast, a light lunch and a post-workout snack would've gotten me in the right "mindframe" to keep going with healthier eating ... crashed and burned
So .. tommorrow is another day to hopefully get it right .. and one of our beloved JP members is now working with me on a *proper* meal plan and training plan. I'm hoping that by investing money in having someone devise an appropriate meal plan for me will help me to actually have a greater drive to follow through and stick to it!
Tuna and exekial bread is a nice lunch! And the snack was great as well. Bravo!!!
It really helps me to have a plan for the day, and I do that at least all weekdays. I'm looser on the weekend. Good luck, it sounds like you are in action!
Tuna and exekial bread is a nice lunch! And the snack was great as well. Bravo!!!
It really helps me to have a plan for the day, and I do that at least all weekdays. I'm looser on the weekend. Good luck, it sounds like you are in action!
see .. I'm not digging the Ezekial .. is it an acquired taste? To me .. it tasted like chewy cardboard!
Yeah .. I'm definitely realizing the importance of strategy .. I'm a creature of habit, so I think once I have a daily plan in place (maybe a rotation of 3-4 menus .. I stray too much and then my head starts spinning) it will hopefully become easier. when I was at the height of my ED ..I was very "systematic" in my eating, so straying was never an option .. I guess I kind of want that same regimented type of thing, although considerably more caloric .. I'm definitely not wanting to go back to restriction .. but I think for me, an actual eating plan is what I need given my personality type .. I have the discipline .. when I know exactly what I need to do .. getting there is my battle, thus the reason I enlisted some help to get it all laid out so i have something to follow Hopefully that'll do the trick for me!
I have heard a few people refer to Ezekiel as cardboard If you don't like it than don't eat. Plenty of good, hearty wholegrain bread out there.
I also like having a plan and definitely have several "go to" meals especially for breakfast and lunch that I rotate. I typically plan my days eating the night before and get everything ready so I can grab and go in the AM on my way to work.
Your lunch and snack sounded very good. What was breakfast? The PB issue could just really take time. Obviously it is filing some "need" for you now whether it be emotional or nutritional or both. Instead of fighting it and feeling bad about it attempt to understand it--why you are so drawn to it, how you feel when eating it. Maybe journal some of your thoughts and feelings that are there leading up to eating it, etc. But most of all DON"T beat yourself up about it. Its all baby steps.
Your lunch and snack sounded very good. What was breakfast? The PB issue could just really take time. Obviously it is filing some "need" for you now whether it be emotional or nutritional or both. Instead of fighting it and feeling bad about it attempt to understand it--why you are so drawn to it, how you feel when eating it. Maybe journal some of your thoughts and feelings that are there leading up to eating it, etc. But most of all DON"T beat yourself up about it. Its all baby steps.
Breakfast is usually almost always, yogurt and fresh fruit. I'm wondering if I shouldn't increase it? Typically, b-fast ends up being about 150 calories.
I don't know what the PB thing is doing for me ..I guess it's a pleasure food .. I almost feel like I have an actual addiction to the stuff, and it's frustrating me. I've gained enough weight back as it is .. anything more is going to just agitate me anymore, and at the rate I'm eating the PB .. I'll be another 20lbs up by summer! I almost feel like rather than working through it .. like I need to just "ban" it and realize that it's one food that I'll never truly feel at "peace" with eating. All the other "food phases" came and went fine .. cravings, gone, etc .. but the PB just isn't going as smoothly
Nicole
Just a suggestion that helped me (and you may do this but you didn't say) and that is to toast your Ezekial bread. I get mine about medium dark in the toaster and then I really like it with my tuna/egg whites/pickles!! I eat it with the 2% cheese for cheese toast or just with turkey or chicken. It probably would be good toasted with a measured portion of natural peanut butter
But really, that is the only way I can eat it (fairly dark/crunchy) and I actually have gotten to where I like it!! But plain? No way. The texture gnarled me out!!
Anyhoo try that and see if you have not already.
Missy
Breakfast is usually almost always, yogurt and fresh fruit. I'm wondering if I shouldn't increase it? Typically, b-fast ends up being about 150 calories.
I don't know what the PB thing is doing for me ..I guess it's a pleasure food .. I almost feel like I have an actual addiction to the stuff, and it's frustrating me. I've gained enough weight back as it is .. anything more is going to just agitate me anymore, and at the rate I'm eating the PB .. I'll be another 20lbs up by summer! I almost feel like rather than working through it .. like I need to just "ban" it and realize that it's one food that I'll never truly feel at "peace" with eating. All the other "food phases" came and went fine .. cravings, gone, etc .. but the PB just isn't going as smoothly
I think if you polled people here, you'd find a lot of us who have PB as a potential binge food.
I usually have it under control, but my trick is I keep the jar on the very back of the very bottom shelf of my refridge.
When it 's visible, I eat it by the tsp or T.
Especially the junky PB.
p.s. Not eating PB these days
Note, your breakfast needs protein; if you switch to Greek yogurt, that will fix that
see .. I'm not digging the Ezekial .. is it an acquired taste? To me .. it tasted like chewy cardboard!
Quote:
Originally Posted by Anna21
Nicole
Just a suggestion that helped me (and you may do this but you didn't say) and that is to toast your Ezekial bread.
I was all set to say I used to not not like Ezekiel bread but became accustomed to it/even like it a little--then I realized that I just sort of started toasting it on my own, so that may be why!
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I recommended this book on another thread, but want to recommend it again here because it really helped me to get my bingeing under control. It's called "The Four Day Win" by Martha Beck. She also writes a column for the Oprah magazine and her recent column used some of the ideas from the book. http://www.oprah.com/article/omagazi...omag-beck-diet Another book that I think is great for getting a handle on bingeing is "When You Eat at the Refrigerator, Pull Up a Chair" by Geneen Roth. I swear I don't get a cut or anything, I just think these books might be helpful to some.
Breakfast is usually almost always, yogurt and fresh fruit. I'm wondering if I shouldn't increase it? Typically, b-fast ends up being about 150 calories.
You could jack that up a little bit, and throw some protein and/or fat into it as well. The Protein will, well, give you protein, as well as take longer to digest, and the fat will satiate better.
I've found that when I have caloriec targets, it's been a bit easier to eat more than previously at breakfast, and do any necessary adjustments on lunch and dinners.
You probably want to double breakfast calories to hit around 300 calories.
Or if that doesn't work for you - eat the yogurt and fruit at home and eat another 150 calories of something when you get to work. Or if the Y&F is at work, eat 150 calories of something before you leave the house.
I recommended this book on another thread, but want to recommend it again here because it really helped me to get my bingeing under control. It's called "The Four Day Win" by Martha Beck. She also writes a column for the Oprah magazine and her recent column used some of the ideas from the book. http://www.oprah.com/article/omagazi...omag-beck-diet
thanks for the suggestion on the Four day Win .. I looked it up on Amazon and just ordered it .. hopefully I'll have the same success.
I'm just beyond frustrated that I've somehow gone from restricting to now overeating on a regular basis .. I can't seem to find a middle ground Hoping that book will give some guidance on getting myself pulled back together without going back to the extremes of Anorexia!
I'm having a very difficult time determing what "true hunger" is .. because I had disregarded it for so long through the course of my anorexia. I can't seem to figure out what satisfies me, and now that I've stopped restricting, I feel like I'm constantly hungry, and constantly eating, or thinking about eating. Based on the Harris formula .. my RMR is around 1300 but given a decade of restriction, it's probably lower than that (I assume Harris is more for your average every day person that has a normal/functioning metabolism). I can't seem to feel satisfied on 1300 calories, or find a eating plan that rids me of the constant hunger. I existed forEVER on 400-500 calories a day, and often less than that and I did 3-4 hour workouts 7 days a week. If I try that restricting that much now .. I feel almost suicidal! I feel like I'm about to crack .. I'm trying to get into a slight deficit for a little bit fat loss (<10 lbs) so I can lean out .. but nothing that I'm trying is working, and I end up overeating 95% of the time now! At this rate .. I'm going to end up being overweight again .. and I can't stand that thought of that. Being overweight the first 17 years of my life was enough! 
. So yes, I started a log in the training section documenting my REPAIR journey, which is a plan I also encourage you to read and consider. 
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