Fritzy 22's Journal, 11 Oct 22

Good luck with your new plan! (And nice strategy for the grocery.) 

Like your strategy to drop the IF. If you only stock healthy food, no matter what you reach for when hunger hits, you will be fine. Low sodium soup in the evening is good during cooler months. 

Or maybe your could try the other way around . My first usually at 11am and second at 6pm 

Low fat was a total bust for me in every way. I need protein, fat, and fiber to stay satiated.  

Thanks Avocado - the grocery store is always tough for me, too many impulse purchases. This time of year is extra tough with Halloween candy! Thanks Bananas - I don't pay much attention to sodium because my blood pressure is always fine. I did track it for a week or two just to see. Was really surprised at the sodium in soy sauce which is what I use in stir frying. My doctor suggested eating soup when trying to lose weight because of the high water content in most soups. Thanks Ginome. I get up early and go to bed early. Sometimes it's difficult for me to stay up until it gets dark in the summer. I don't do a true fast which is having only water during the fasting time. I'll have beverages in the evening to keep me from getting too hungry. Often hot tea. I'll just see what happens with my can of tomato soup in the late afternoon. 

thanks Morticia - I really need to have a low fat diet because of issues with my gallbladder, even after having it removed low fat helps. I do have trouble with getting enough protein though. I'll have low fat string cheese and raw almonds to add more protein grams. Skinless chicken breast is something I will bake about once a week and that is low fat. I also have fat free milk for the protein. Fiber isn't really an issue since the gallbladder has been removed! I used to try to get 25 grams of fiber and found it nearly impossible unless I ate 2 cups of raspberries a day. 

I am an early riser and out of bed by 4:30. Even though I am retired can't imagine holding off on breakfast. Mealtimes should be based on what time you get up, how you spend your day and what time you go to bed. good luck! 

Just fast longer, do multiple 3 day fasts until you hit your goal, and drink salt in your water When you refeed dont overeat. Goodluck 

eating g grapes right now. my go to when I want to snack but really want something sweet..... 

I have found that eating low carb, a high fat and protein woe keeps me satiated. I could actually get by with eating just one meal a day, load it down with protein (steak pork chop, chicken. hotdogs, etc) cooked in real butter and throw a salad or some coleslaw or some green beans on the side. And the good thing about keto is you eat until you're full. leave off all starchy foods and sugar.  

I just had a similar conversation with my nutritionist. I have a hard time meeting my fat grams. ( should be 35-50 on my plan) I notice at night, almost right after dinner I'm craving something sweet. Nutritionist said it's because I need more fat. She suggested I eat peanut butter on a celery stick. It worked! I also make my own protein balls. They satisfy my sweet tooth. A " trick" I learned from a WW hack...use chia seeds in your salads, ( I add them to my protein balls) on the peanut butter celery sticks, in oatmeal etc . Just a sprinkle will do. As soon as you eat them, drink a 1)2 bottle of water. They absorb the water and expand making you feel full. It really works plus chia seeds are good for you . They help digestion, help manage sugar levels, are good for cardiovascular health, are full of fiber, etc.  

Thanks Honee - right now I don't have much of a breakfast. Usually some kind of toast (today was 1/4 bagel with light cream cheese) and 1 or 2 cups of coffee. Once in awhile I'll make scrambled eggs. Thanks Jerodious - I could not do multiple 3 day fasts until I meet my goal! Good for you if you can do it. I've done a couple of 72 hour fasts but prefer just 16 hour fasts with IF. It's great if it works for you. Ansmith - I am loving grapes! I bought about 5 pounds today and am going to freeze most of them. They are so good out of the freezer. Shea Dlady - So many people are successful with keto but it is not for me. I don't eat much meat and fat isn't good for my system. So I tend to get protein from raw nuts, non fat or low fat dairy and beans, although I am not crazy about beans. Thanks Diana - I never have trouble getting enough fat! But protein is tough. I had some chia seeds I used for awhile for never got used to them. I tried them in smoothies but the seeds ended up in the bottom of the blender. Didn't think of adding them to salads.  

Soup isn't the best really as its liquified the produce and means a couple of things, its bad for insulation regulation, because the nutrients are ingested very quickly in your system and leads to an engergy spike creating a following dip which leaves you hungry. The absorption of the nutrients is a very easy quick process for your metabolism, which means that you use very little energy to digest. You would be better with a veggie or salad bowl full of all those ingredients in whole form seasoned with spices or black pepper, the same calorie count ( or a bet less if sauce is not used as per the soups) would keep you fuller longer, and none of the nutrients are lost as they can be when liquified. Really there is a lot to be said to adding high protein ingredients to this bowl, and high fibres such as Kale Spinach Beans Pulses and Nuts. This will also add muscle growth, which will also increase metabolism and lead to weight loss as well as a more taut and physically firm physique giving a much better silhoutte in clothes etc. Hope this helps :0 

Also grapes are high sugar, and again leading to the insulin spiking that is probably giving you some burst of energy but then followed by a crash and hunger. Better fruits are those with more fibre like Raspberries Strawberries and Cherries. Also all the nuts like Pistachios Walnuts Almonds, and of course the seads.. like Chia Pumpkin Sunflower, you can slo try Popcorn Endameme Beans, Chick peas and even Dark Chocolate.  

You seem to be consumming a lot of bread, which is also going to give you big struggles, if you cancel that and replace with a big omlette full of mushrooms onions cheeses and meats.. you will fare a lot better over the course of the day on your hunger management issues. 

At this stage in our Iives we know what works best for us. As you've said you are clear on trigger foods in the grocery store. I find that if I use a true choice method of choosing if an item goes into my cart, I come home with less junk food. By true choice, I ask myself "do I really want the temptation in the house or can I resist it 1 time and forget about it." Only You know what the answer is. I know cookies and brownies are like cocaine to me. Most of the time they do not come home with me. Sometimes I'm not that strong. Soup can be a healthy, comforting choice you can make a couple of large batches with all of the healthy foods and seasonings you love. Freeze in portions to enjoy later. What I'm saying is, you know what works for you. You just need to figure out how to love yourself healthier.  

Thanks Bandrai - I appreciate your ideas. I have lab work done at least once a year. My blood sugar has always been fine so I am happy eating grapes. I am NOT on a low carb diet. I try to limit bread and cereal. If I have a sandwich I will use 1 slice of bread and have half a sandwich. I have made sandwiches with just 1/2 slice and if I have a bagel in the morning it's 1/4. I worry more about calories so skip a bagel with 240-300 calories and settle for 60 or so. I do have to watch my fat and cholesterol intake so I limit eggs normally to 4 to 6 per week. I do love scrambled eggs and omelets with mushrooms and onions. I don't eat much meat but sometimes put a tablespoon or 2 of bacon bits in with the eggs and maybe 2 tablespoons of shredded cheese. I speak a different diet language than people doing keto or low carb diets. They are not for me and don't work with my health issues. I think I am much, much older than you so have done just about everything as far as diets go. Thanks Slyone - the bakery department needs to be avoided by me at the grocery store. You can't buy just one cookie or brownie so I always overeat when I buy them. Same with chips. I only successfully make one home made soup - chicken with vegetables. I've tried others and have made horrible lentil soup and split pea soup. Right now I am enjoying Campbell's tomato soup as a way to keep me from getting hungry after 3 or 4 pm. The same soup my mom gave me as a kid. I hadn't had it for about 40 years but just recently started loving it. 

Just had "family size" packaging conversation with hubby. It's more $$ expensive to buy the snack size at convenience stores but cheaper calories in the long run. I tell myself that if I still think I have to have Oreos tomorrow I have to go to the convenience store to get them. Frequently I talk myself out of them. So glad you are enjoying your childhood soup and memories!  

Also who thinks 15 chips is a serving?  

Sounds like you have a great plan and it will be great soup weather soon so you will enjoy!:)