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Posted: 8/18/2016 10:12:58 PM EDT
[#1]
Stop being a pussy
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Posted: 8/18/2016 10:16:09 PM EDT
[#2]
Seriously though... Are you keeping track of macros? Usually something high fat will help with cravings IME.
Nuts you have to be careful with, a little goes a long way. |
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Posted: 8/18/2016 10:16:48 PM EDT
[#3]
Quoted:
I'm down to 100 g per day of carbs and NONE of those are refined sugar/starches. Mostly fruits, legumes and nuts. I'm going to cut beans out next and see what that does. Maybe offset with hard boiled eggs or something. I read that fiber will dampen the insulin response too, so maybe eat some celery too? Any tips on getting the sugar cravings under control? I just squashed mine with a can of tuna and mayo, but they will surely return... God help me. Fruits help me and sometimes things made with Stevia or Raw Honey. My wife makes a killer Peanut Butter cookie with Almond meal and Stevia, 3 carbs per cookie. Couple of those work for me. Recepie came from this book, their brownie recepie is great (albeit crumble'y.) Primal Cravings |
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Posted: 8/18/2016 10:18:55 PM EDT
[#4]
How long have you been cutting carbs? I find that I just have to get over the "hump" which for me is usually about a week and my cravings go away. I eat a lot less carbs than 100g though especially the first few weeks.
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Posted: 8/18/2016 10:20:39 PM EDT
[#5]
I don't eat fruit or beans when I'm doing low carb. Pretty easy to stay under 30g TBH.
For me it seems easier to beat sugar cravings by not tempting fate and staying super low carb, staying hydrated and supplementing electrolytes as needed. I have a somewhat physical job and sweat out every day. |
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Posted: 8/18/2016 10:21:44 PM EDT
[#6]
Quote HistoryQuoted:
How long have you been cutting carbs? I find that I just have to get over the "hump" which for me is usually about a week and my cravings go away. I eat a lot less carbs than 100g though especially the first few weeks. About 2 weeks, slipped a few last week while on a business trip... I cut my alcohol consumption to 3-4 beers a week too. |
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Posted: 8/18/2016 10:22:47 PM EDT
[#7]
Quote HistoryQuoted:
Fruits help me and sometimes things made with Stevia or Raw Honey. My wife makes a killer Peanut Butter cookie with Almond meal and Stevia, 3 carbs per cookie. Couple of those work for me. Recepie came from this book, their brownie recepie is great (albeit crumble'y.) Primal Cravings Quote HistoryQuoted:
Quoted:
I'm down to 100 g per day of carbs and NONE of those are refined sugar/starches. Mostly fruits, legumes and nuts. I'm going to cut beans out next and see what that does. Maybe offset with hard boiled eggs or something. I read that fiber will dampen the insulin response too, so maybe eat some celery too? Any tips on getting the sugar cravings under control? I just squashed mine with a can of tuna and mayo, but they will surely return... God help me. Fruits help me and sometimes things made with Stevia or Raw Honey. My wife makes a killer Peanut Butter cookie with Almond meal and Stevia, 3 carbs per cookie. Couple of those work for me. Recepie came from this book, their brownie recepie is great (albeit crumble'y.) Primal Cravings That sounds great, I love peanut butter cookies. Never tried Stevia, maybe pick some up after work tomorrow to try in my coffee. Lack of sugar creamy goodness is killing me too. |
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Posted: 8/18/2016 10:23:10 PM EDT
[#8]
IMO you gotta be religious with it the first couple weeks. You probably still have cravings because you're still indulging in carbs from time to time.
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Posted: 8/18/2016 10:25:29 PM EDT
[#9]
Does everyone on ARF know that carbs are converted into ATP by the mitochondria for energy and it's sugar that's the problem because it's metabolized in the liver or are there still people here who think carbs and sugar are the same? (hint: they have different names for a reason).
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Posted: 8/18/2016 10:26:20 PM EDT
[#10]
Mine hit a wall tonight.
I had a poor man's ribeye with sour cream and butter, collared greens, and two slices of tomato at 11am.. That was it for the day until.. Got off of my sidejob @ 9pm and grabbed an Italian sub with everything and a 6 pack of Miller.  . Tired and hungry got me today
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Posted: 8/18/2016 10:29:00 PM EDT
[#11]
Quote HistoryQuoted:
Seriously though... Are you keeping track of macros? Usually something high fat will help with cravings IME. Nuts you have to be careful with, a little goes a long way. No workout today, but walked 10k steps at work sweating my ass off in FRCs. Fuck LA in FRCs. I've been using Fitbit. Here's todays: Daily Totals Calories 1636 Fat 82 g Fiber 21.6 g Carbs 117.4 g Sodium 3551.1 mg Protein 111.4 g Daily Calorie Composition: 28% from carbs, 45% from fat and 27% from protein. I started my day with two slices a bacon and a cup of black coffee. Mid morning snack of 2 oz homemade beef jerky (flank steak, fatty), 1 carrot sliced. Lunch, can of Campbell's Chunky Clam Chowder (emergency work ration stash) Afternoon snack another carrot, 3 handfuls of roasted pumpkin seeds. Dinner home made chili with beans! Steamed veggies, handful of dried mango (home made no sugar) for dessert. Cravings hit... eat can of tuna in oil with olive oil mayo. Slice of Havarti cheese... Cravings gone... for now. |
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Posted: 8/18/2016 10:33:10 PM EDT
[#12]
I'm 5 weeks into a 12 week lean out program Breakfast: 5 egg whites Protein shake Snack: Hand full of almonds Lunch: 8oz lean meat or chicken 1 cup of potatoes Pre work out Blueberries and strawberries Dinner: 8oz of lean meet Green veggies Protein shake |
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Posted: 8/18/2016 11:58:36 PM EDT
[#13]
you are eating way too many carbs and likely are not in ketosis and your body is starving for carbs because it isn't burning fat.
Try less than 50 grams of total carbs, not net carbs, you might even need to reduce carbs more than that. everybody is different. if you aren't in ketosis you will grave carbs. there is a big keto thread here. you should read it, lots of good info cut the fruit and legumes completely and ip the fat. standard numbers should be in calories 75% fat or more 15% protein <10% carbs or less no more than 50 total grams for most people. |
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Posted: 8/19/2016 7:09:48 PM EDT
[#14]
Quote HistoryQuoted:
you are eating way too many carbs and likely are not in ketosis and your body is starving for carbs because it isn't burning fat. Try less than 50 grams of total carbs, not net carbs, you might even need to reduce carbs more than that. everybody is different. if you aren't in ketosis you will grave carbs. there is a big keto thread here. you should read it, lots of good info cut the fruit and legumes completely and ip the fat. standard numbers should be in calories 75% fat or more 15% protein <10% carbs or less no more than 50 total grams for most people. I'm doing it!! Daily Totals Calories 2050 Fat 134.2 g Carbs 52.9 g Protein 110.8 Fiber 8 g Sodium 2557.8 mg 11% from carbs, 65% from fat and 24% from protein. Thinking of buying some flaxseed powder and more almonds. Need to figure out the fiber situation. Maybe eat more veggies or flax seed meal baked goods? I decided to treat myself to a Yuengling tonight. Tomorrow going to hit the gym hard in the AM per the Bodybuilding.com guide to Ketosis. Will HIIT with mix of squats, deadlift and treadmill sprints. Question: does caffeine impair the metabolic change? |
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Posted: 8/19/2016 7:17:01 PM EDT
[#15]
Sorry OP but 100 gr carbs isn't low enough
To kill cravings you must get into nutritional ketosis Get under 20 for a few weeks, til you feel the new energy kick in The. You can inch back up to 50 if you're active and not needing to lose weight fast The cravings for sugar go away when your body starts burning fat for fuel and yiu stop dumping glucose into your blood which causes insulin to spike, thus driving blood sugar down and igniting cravings And as far as cravings go, a carb is a carb The only exceptions are veggies like broccoli cuz of high fiber and its damn hard to eat enough to spike insulin "The Art and Science of Low Carb Living" by Phinney |
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Posted: 8/19/2016 7:18:59 PM EDT
[#16]
Quote HistoryQuoted:
you are eating way too many carbs and likely are not in ketosis and your body is starving for carbs because it isn't burning fat. Try less than 50 grams of total carbs, not net carbs, you might even need to reduce carbs more than that. everybody is different. if you aren't in ketosis you will grave carbs. there is a big keto thread here. you should read it, lots of good info cut the fruit and legumes completely and ip the fat. standard numbers should be in calories 75% fat or more 15% protein <10% carbs or less no more than 50 total grams for most people. Read up to prep for the transition It requires some attention The body must adapt But it is so worth it It'll change your life Good luck |
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Posted: 8/19/2016 7:20:40 PM EDT
[#17]
100 grams of carbohydrate is too much.
If you eat more than zero carbohydrate it becomes impossible to lose weight because of "insulin spikes". So sayeth the lord of ketosis. Praise be his name. |
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Posted: 8/19/2016 7:22:43 PM EDT
[#18]
Quote HistoryQuoted:
I'm doing it!! Daily Totals Calories 2050 Fat 134.2 g Carbs 52.9 g Protein 110.8 OrthoPros reminds you that Victor has an orthodontic appointment on 8/16/2016 at 2:45 PM. To Confirm reply with "Yes 6828'' or to cancel reply with ''No 6828''. Fiber 8 g Sodium 2557.8 mg 11% from carbs, 65% from fat and 24% from protein. Thinking of buying some flaxseed powder and more almonds. Need to figure out the fiber situation. Maybe eat more veggies or flax seed meal baked goods? I decided to treat myself to a Yuengling tonight. Tomorrow going to hit the gym hard in the AM per the Bodybuilding.com guide to Ketosis. Will HIIT with mix of squats, deadlift and treadmill sprints. Question: does caffeine impair the metabolic change? Quote HistoryQuoted:
Quoted:
you are eating way too many carbs and likely are not in ketosis and your body is starving for carbs because it isn't burning fat. Try less than 50 grams of total carbs, not net carbs, you might even need to reduce carbs more than that. everybody is different. if you aren't in ketosis you will grave carbs. there is a big keto thread here. you should read it, lots of good info cut the fruit and legumes completely and ip the fat. standard numbers should be in calories 75% fat or more 15% protein <10% carbs or less no more than 50 total grams for most people. I'm doing it!! Daily Totals Calories 2050 Fat 134.2 g Carbs 52.9 g Protein 110.8 OrthoPros reminds you that Victor has an orthodontic appointment on 8/16/2016 at 2:45 PM. To Confirm reply with "Yes 6828'' or to cancel reply with ''No 6828''. Fiber 8 g Sodium 2557.8 mg 11% from carbs, 65% from fat and 24% from protein. Thinking of buying some flaxseed powder and more almonds. Need to figure out the fiber situation. Maybe eat more veggies or flax seed meal baked goods? I decided to treat myself to a Yuengling tonight. Tomorrow going to hit the gym hard in the AM per the Bodybuilding.com guide to Ketosis. Will HIIT with mix of squats, deadlift and treadmill sprints. Question: does caffeine impair the metabolic change? Lots of opinions on caffeine It's personal I drink one cup every morning with coconut oil butter n heavy cream No problem staying in ketosis |
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Posted: 8/19/2016 7:23:48 PM EDT
[#19]
Quote HistoryQuoted:
100 grams of carbohydrate is too much. If you eat more than zero carbohydrate it becomes impossible to lose weight because of "insulin spikes". So sayeth the lord of ketosis. Praise be his name. Yes first sentence is correct The rest is really funny, great contributio |
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Posted: 8/19/2016 7:24:34 PM EDT
[#20]
OP what do you weigh? I'm 230 and want to do paleo but wife keeps making cookies and shit
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Posted: 8/19/2016 7:25:01 PM EDT
[#21]
cut carbs to ZERO and you'll be into ketosis in about 36 to 60 hours. stay at zero for a week or two if you really want to burn fat. only then re-introduce carbs in small amounts (<20grams/day to start) like the other guy said, find the keto thread for more info. |
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Posted: 8/19/2016 7:50:40 PM EDT
[#22]
Quote HistoryQuoted:
OP what do you weigh? I'm 230 and want to do paleo but wife keeps making cookies and shit 5'9", 185 lbs at 20% body fat, age 34. My job is a mix of office and field work and I routinely walk 10k steps a day and I work out 3 times a week for an hour. I have elevated blood glucose levels (116, up from 109 last year), but everything else is perfect. Last year I improved things in the fall and was feeling GREAT, then spring Turnaround season destroyed my life and I fed on ALL the free food and soda at work. No history of diabetes in either side of the family, so probably my sweet tooth has contributed to NAFL (have not visited Dr for an ultrasound). I'm going to fix this thing and reverse it through diet. |
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Posted: 8/19/2016 7:55:38 PM EDT
[#23]
cut your carbs a lot more and eat more fat.
like 20 grams of net carbs (total carbs minus fiber). |
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Posted: 8/19/2016 7:57:46 PM EDT
[#24]
Carrots. I eat a ridiculous amount of carrots because I'm a snack fiend. I buy the 25lb bag of juice carrots for like $7 and it'll last 3-3 weeks.
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Posted: 8/19/2016 7:58:03 PM EDT
[#25]
Quote HistoryQuoted:
No workout today, but walked 10k steps at work sweating my ass off in FRCs. Fuck LA in FRCs. I've been using Fitbit. Here's todays: Daily Totals Calories 1636 Fat 82 g Fiber 21.6 g Carbs 117.4 g Sodium 3551.1 mg Protein 111.4 g Daily Calorie Composition: 28% from carbs, 45% from fat and 27% from protein. I started my day with two slices a bacon and a cup of black coffee. Mid morning snack of 2 oz homemade beef jerky (flank steak, fatty), 1 carrot sliced. Lunch, can of Campbell's Chunky Clam Chowder (emergency work ration stash) Afternoon snack another carrot, 3 handfuls of roasted pumpkin seeds. Dinner home made chili with beans! Steamed veggies, handful of dried mango (home made no sugar) for dessert. Cravings hit... eat can of tuna in oil with olive oil mayo. Slice of Havarti cheese... Cravings gone... for now. Quote HistoryQuoted:
Quoted:
Seriously though... Are you keeping track of macros? Usually something high fat will help with cravings IME. Nuts you have to be careful with, a little goes a long way. No workout today, but walked 10k steps at work sweating my ass off in FRCs. Fuck LA in FRCs. I've been using Fitbit. Here's todays: Daily Totals Calories 1636 Fat 82 g Fiber 21.6 g Carbs 117.4 g Sodium 3551.1 mg Protein 111.4 g Daily Calorie Composition: 28% from carbs, 45% from fat and 27% from protein. I started my day with two slices a bacon and a cup of black coffee. Mid morning snack of 2 oz homemade beef jerky (flank steak, fatty), 1 carrot sliced. Lunch, can of Campbell's Chunky Clam Chowder (emergency work ration stash) Afternoon snack another carrot, 3 handfuls of roasted pumpkin seeds. Dinner home made chili with beans! Steamed veggies, handful of dried mango (home made no sugar) for dessert. Cravings hit... eat can of tuna in oil with olive oil mayo. Slice of Havarti cheese... Cravings gone... for now. carrots and mango are mostly just sugar |
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Posted: 8/19/2016 7:59:40 PM EDT
[#26]
Quote HistoryQuoted:
I'm doing it!! Daily Totals Calories 2050 Fat 134.2 g Carbs 52.9 g Protein 110.8 Fiber 8 g Sodium 2557.8 mg 11% from carbs, 65% from fat and 24% from protein. Thinking of buying some flaxseed powder and more almonds. Need to figure out the fiber situation. Maybe eat more veggies or flax seed meal baked goods? I decided to treat myself to a Yuengling tonight. Tomorrow going to hit the gym hard in the AM per the Bodybuilding.com guide to Ketosis. Will HIIT with mix of squats, deadlift and treadmill sprints. Question: does caffeine impair the metabolic change? Quote HistoryQuoted:
Quoted:
you are eating way too many carbs and likely are not in ketosis and your body is starving for carbs because it isn't burning fat. Try less than 50 grams of total carbs, not net carbs, you might even need to reduce carbs more than that. everybody is different. if you aren't in ketosis you will grave carbs. there is a big keto thread here. you should read it, lots of good info cut the fruit and legumes completely and ip the fat. standard numbers should be in calories 75% fat or more 15% protein <10% carbs or less no more than 50 total grams for most people. I'm doing it!! Daily Totals Calories 2050 Fat 134.2 g Carbs 52.9 g Protein 110.8 Fiber 8 g Sodium 2557.8 mg 11% from carbs, 65% from fat and 24% from protein. Thinking of buying some flaxseed powder and more almonds. Need to figure out the fiber situation. Maybe eat more veggies or flax seed meal baked goods? I decided to treat myself to a Yuengling tonight. Tomorrow going to hit the gym hard in the AM per the Bodybuilding.com guide to Ketosis. Will HIIT with mix of squats, deadlift and treadmill sprints. Question: does caffeine impair the metabolic change? i get my fiber from avacados nuts, berries, chia seeds and a fuckload of greens |
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Posted: 8/19/2016 8:02:23 PM EDT
[#27]
Artificial sweeteners will ramp up your carb cravings. When you taste sweetness, your body pre-emptively pumps out insulin. Which crashes your blood sugar, and makes you crave carbs. Then, when you don't get carbs, your body learns to start ignoring insulin. Which is a bad thing.
Instead, eat more healthy fats. Add ghee or olive oil or grass-fed beef grease to your meal. Fiber and healthy fats will both keep your insulin spikes down, which helps cut down the cravings. I personally like broccoli (steam-in-bag) with melted ghee drizzled over. |
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Posted: 8/19/2016 10:44:18 PM EDT
[#28]
My "regularity" always gets fucked up (constipated for a few days then explosively urgent).
Any tips? |
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Posted: 8/19/2016 10:45:30 PM EDT
[#29]
Go for a walk, quit being a starfish.
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Posted: 8/19/2016 11:02:07 PM EDT
[#30]
Quote HistoryQuoted:
My "regularity" always gets fucked up (constipated for a few days then explosively urgent). Any tips? Did you just turn this into a Poop Thread? 
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Posted: 8/19/2016 11:06:11 PM EDT
[#31]
Quote HistoryQuoted:
Did you just turn this into a Poop Thread? Quote HistoryQuoted:
Quoted:
My "regularity" always gets fucked up (constipated for a few days then explosively urgent). Any tips? Did you just turn this into a Poop Thread? It's part and parcel of the program, so maybe it was one from the start
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Posted: 8/19/2016 11:18:54 PM EDT
[#32]
Quote HistoryQuoted:
It's part and parcel of the program, so maybe it was one from the start Quote HistoryQuoted:
Quoted:
Quoted:
My "regularity" always gets fucked up (constipated for a few days then explosively urgent). Any tips? Did you just turn this into a Poop Thread? It's part and parcel of the program, so maybe it was one from the start It's called Fiber and plenty of people here could benefit from Luis Villasenor's appearance on the Sigma Nutrition podcast recently. |
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Posted: 8/19/2016 11:20:04 PM EDT
[#33]
Eat 20 Krystals.
You know you want to. |
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Posted: 8/19/2016 11:22:38 PM EDT
[#34]
I thought all of the plant material was supposed to supply the fiber? Adjustment period or improper diet? Meats, cheeses, assorted leafy greens, occasional tomato/onion/insert veg
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Posted: 8/20/2016 3:26:51 PM EDT
[#35]
Quote HistoryQuoted:
I'm 5 weeks into a 12 week lean out program Breakfast: 5 egg whites Protein shake Snack: Hand full of almonds Lunch: 8oz lean meat or chicken 1 cup of potatoes Pre work out Blueberries and strawberries Dinner: 8oz of lean meet Green veggies Protein shake Why lean meat and no egg yolks? If it's working for you great However, calorie restriction in the absence of ketosis will almost always result in the down regulation of your resting metabolism rate as a starvation response This is why you don't see reunion shows of "The Biggest Loser" After 6 months the body burns far less energy |
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Posted: 8/20/2016 3:32:28 PM EDT
[#36]
Quote HistoryQuoted:
5'9", 185 lbs at 20% body fat, age 34. My job is a mix of office and field work and I routinely walk 10k steps a day and I work out 3 times a week for an hour. I have elevated blood glucose levels (116, up from 109 last year), but everything else is perfect. Last year I improved things in the fall and was feeling GREAT, then spring Turnaround season destroyed my life and I fed on ALL the free food and soda at work. No history of diabetes in either side of the family, so probably my sweet tooth has contributed to NAFL (have not visited Dr for an ultrasound). I'm going to fix this thing and reverse it through diet. Quote HistoryQuoted:
Quoted:
OP what do you weigh? I'm 230 and want to do paleo but wife keeps making cookies and shit 5'9", 185 lbs at 20% body fat, age 34. My job is a mix of office and field work and I routinely walk 10k steps a day and I work out 3 times a week for an hour. I have elevated blood glucose levels (116, up from 109 last year), but everything else is perfect. Last year I improved things in the fall and was feeling GREAT, then spring Turnaround season destroyed my life and I fed on ALL the free food and soda at work. No history of diabetes in either side of the family, so probably my sweet tooth has contributed to NAFL (have not visited Dr for an ultrasound). I'm going to fix this thing and reverse it through diet. Fasting blood glucose at 116 is a bad sign Either stress or metabolic damage You are in the same boat I was Fixed it with KETO Even if you don't get any higher blood glucose, you are shortening your life and diminishing your overall health No compromises--- not "lower" carbs You need to go high fat and very low carbs w moderate propein |
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Posted: 8/20/2016 4:03:58 PM EDT
[#37]
I'll just have a very small amount of chocolate.
I'm not going to beat myself up over this. |
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Posted: 8/20/2016 4:10:22 PM EDT
[#38]
Since getting out of bed at 9am I'd eaten 170 cal of peanuts and 100 cal of corned beef. Then I said "fuck this, I'm starving!" and ate four avocados.
I'm satisfied. (Except I wish it would stop raining so I could go on my "long route" walk.) |
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Posted: 8/20/2016 4:12:18 PM EDT
[#39]
Quote HistoryQuoted:
Fasting blood glucose at 116 is a bad sign Either stress or metabolic damage You are in the same boat I was Fixed it with KETO Even if you don't get any higher blood glucose, you are shortening your life and diminishing your overall health No compromises--- not "lower" carbs You need to go high fat and very low carbs w moderate propein Quote HistoryQuoted:
Quoted:
Quoted:
OP what do you weigh? I'm 230 and want to do paleo but wife keeps making cookies and shit 5'9", 185 lbs at 20% body fat, age 34. My job is a mix of office and field work and I routinely walk 10k steps a day and I work out 3 times a week for an hour. I have elevated blood glucose levels (116, up from 109 last year), but everything else is perfect. Last year I improved things in the fall and was feeling GREAT, then spring Turnaround season destroyed my life and I fed on ALL the free food and soda at work. No history of diabetes in either side of the family, so probably my sweet tooth has contributed to NAFL (have not visited Dr for an ultrasound). I'm going to fix this thing and reverse it through diet. Fasting blood glucose at 116 is a bad sign Either stress or metabolic damage You are in the same boat I was Fixed it with KETO Even if you don't get any higher blood glucose, you are shortening your life and diminishing your overall health No compromises--- not "lower" carbs You need to go high fat and very low carbs w moderate propein Yup, day two of Keto diet. Woke up this morning and hit the gym for some HIIT on an empty stomach per the BB.com guide. Got home and ate the following: Calories 967 Fat 76.5 g Carbs 20.3 g Protein 50.1 g Mixture of eggs, salmon, cheese, olive oil and a tomato. Feeling kinda weird and tired. My Ketostix showing positive at 15 mg/dL. Some intestinal issues... I'm not stopped up though strangely. Making a pot roast right now. Going to eat another 60 g of fat and 40 g of protein today, perhaps another 10-15 g more carbs. Spinach salad with olive oil and balsamic vinegar. Should get me to 6-7% from carbs, 72-73% from fat and 20-22% from protein |
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Posted: 8/20/2016 4:16:58 PM EDT
[#40]
There is only one diet that works.
Eat less, move around more. |
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Posted: 8/20/2016 4:28:38 PM EDT
[#41]
20-30 carbs a day for 30 days and the cravings will be gone.
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Posted: 8/20/2016 5:17:23 PM EDT
[#42]
Quote HistoryQuoted:
There is only one diet that works. Eat less garbage, move around more. All calories are not equal. 2000 calories from carbs and sugar will make dropping weight more difficult than 2000 calories from protein. Meat & veggies are best. The food pyramid is upside down. Moving around more is always a great idea. It helped me drop a hundred pounds since January. 
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