Having a hard time eating carbs...

[vla_76]

I am new to this forum. I have been browsing for a while and reading as much as I can. The information on here is so helpful. But I feel like I could use a little personalized help... I am really trying to get my nutrition in check. A little background: I have struggled with an eating disorder since my early teens and I am now 32. I work out about 5-6 times a week now--doing what I know you all think is too much cardio--about 45 minutes to an hour. But I really love running and it helps me manage stress & anxiety. I also do some weight training--free weights, machines, abs, lunges etc for about 30-40 minutes five times a week.

My diet needs help though, I know. I log EVERYTHING on fitday. It averages about 1,550 cals a day or so. Probably too low. But this part is obviously hard for me. And I tend to eat more toward to evening and less in the morning. I am trying to work on that too... Trust me, all of this (eating stuff) is a struggle for me. Also, I did very low carb for a long time, so eating healthy carbs is a struggle even though I know in y head it is important. Recently I have been adding sweet potato and chickpeas in the morning. Anyone have any tips on how (when) to add other easy to add complex carbs? I cannot do carby-carbs like oats yet--they are a big trigger for me. Right now I am good with eating protein and veggies, but the lack of complex carbs is leading me to being overly hungry and sometimes still b/ping, I think.

My height is 5'6" and my weight bounces at 128.5 to 130 right now... I have toned up a lot since finding this board and adding a lot of weight training, but I would like to tone more and drop about 8-10 pounds of fat.

Also, a big goal for me is to get my nutrition down really well so I am not ever under eating or b/ping. That is a big goal for me.

Sorry this is so long. And TIA.

 

[nefertiti]

Welcome! I gifted you with a week of free plat. Enjoy the extra features, such as use of a search engine, faster posting, and thread previews. Consider it our little welcome basket to you for joining up.

I know exactly what you are going through. I have struggled with bulimia or anorexia since my teens as well, and continually have to check myself from overdoing it in the gym and not eating enough to compensate. I still have a VERY hard time eating enough (without feeling guilt/panic/need to purge), and carbs are especially difficult for me to eat without feeling a huge amount of anxiety. I also sort of start my eating fr the day later than I should sometimes. It's a difficult balance to maintain, but please know that if you ever run into trouble, my PM box is open for you.

I have no magic solution...only that the continued support of people here help me stay on track and reach my goals in a healthy way.

What does you daily diet look like right now? What you are eating and when, how your meals are spaced...

 

[Tami Bellon]

I am new to this forum. I have been browsing for a while and reading as much as I can. The information on here is so helpful. But I feel like I could use a little personalized help... I am really trying to get my nutrition in check. A little background: I have struggled with an eating disorder since my early teens and I am now 32. I work out about 5-6 times a week now--doing what I know you all think is too much cardio--about 45 minutes to an hour. But I really love running and it helps me manage stress & anxiety. I also do some weight training--free weights, machines, abs, lunges etc for about 30-40 minutes five times a week.

My diet needs help though, I know. I log EVERYTHING on fitday. It averages about 1,550 cals a day or so. Probably too low. But this part is obviously hard for me. And I tend to eat more toward to evening and less in the morning. I am trying to work on that too... Trust me, all of this (eating stuff) is a struggle for me. Also, I did very low carb for a long time, so eating healthy carbs is a struggle even though I know in y head it is important. Recently I have been adding sweet potato and chickpeas in the morning. Anyone have any tips on how (when) to add other easy to add complex carbs? I cannot do carby-carbs like oats yet--they are a big trigger for me. Right now I am good with eating protein and veggies, but the lack of complex carbs is leading me to being overly hungry and sometimes still b/ping, I think.

My height is 5'6" and my weight bounces at 128.5 to 130 right now... I have toned up a lot since finding this board and adding a lot of weight training, but I would like to tone more and drop about 8-10 pounds of fat.

Also, a big goal for me is to get my nutrition down really well so I am not ever under eating or b/ping. That is a big goal for me.

Sorry this is so long. And TIA.

Hey, vla! Welcome to EF!

I think your caloric intake looks GREAT. I think staying there would serve you well. What are your macros for carbs, fats, proteins fitday?

Here are a few complex and fibrous carbs you can play around with:

Complex:
Oatmeal (old fashioned only)
Sweet potatoes & yams
Brown rice
Beans (kidney, black, pinto)
Whole grain & Ezekiel bread (all whole grains and sprouted grains – NOT enriched)



Fibrous:
Green leaf lettuce
Romaine
Spinach
Asparagus
Broccoli
String beans
Bell peppers
Cauliflower
Celery
Brussel sprouts

 

[vla_76]

Thank you nefertiti and Tami for those replies! That really helps...

Right now my eating schedule kind of varies, but I usually eat egg whites with one yolk and some green veggies (and sometimes sweet potato) in the morning, but not until a few hours after I get up. I have a hard time eating first thing. I do drink coffee, but just one cup and after that it's green tea and water. I will have another salad with either chicken, fish or egg white/yolk again before or after the gym, but I have been trying to do fasted cardio recently, so I have been waiting to eat until I am done working out. After the gym, I have an Isopure Zero Carb Protein drink and then about an hour or so later, I eat a salad with protein again or steamed veggies and protein. Then a few hours later I have enother protein/veggie. I always ended up getting hungrier at night, than in the AM, and will have to eat. It's always protein, but still. It is annoying.

I am not sure when is the right time to inset the complex carbs... Also, I think I am not getting enough calories in earlier in the day and that's why I get hungrier at night?

Oh, and I deal with bad insomnia too! Not fun.

 

[vla_76]

I just checked a random day on Fitday, and it breaks down like Fat: 35%, Carbs: 25%, Protein: 40% at 1,441 calories. I get my fat from egg yolk, flax seed oil, and avocado mainly.

 

[Tami Bellon]

Perfect! Leave it the way it is for a while.

You are on the right track!

Monitor yourself for a couple of weeks and see how you do. Wait - have you been doing this for a while now, or did you change it to this just recently?

 

[sbt2082]

I just checked a random day on Fitday, and it breaks down like Fat: 35%, Carbs: 25%, Protein: 40% at 1,441 calories. I get my fat from egg yolk, flax seed oil, and avocado mainly.

I also think that looks pretty good, and you are on the right track with trying to keep some balance! You could try adding in nuts or pb as a source of fat too, since they also have carbs and in your first post commented on how to work in extra carbs. If you are also having problems getting in the "carby carbs" like you said in your first post you could also try something like rice cakes since they don't necessarily feel "starchy" and could add them in post-workout. Besides that I think everyone else gave you some good options and suggestions!

 

[vla_76]

Interesting! I am semi-surprised that you guys think I am doing ok. I thought my carbs would be too low, but I am glad I'm on track.

My only concern is that eating like this (I have been doing it for a while) seems to leave me too hungry sometimes and leads me to binging and purging occasionally. I thought maybe upping my complex carbs would help in that area, so I have added a little sweet potato and chickpeas in the a.m. meal and at lunch, so maybe that will help.

Again, thanks a lot for the replies. This board is an amazing wealth of information!

 

[sbt2082]

You're welcome!! Just never be afraid to ask questions so that we can continually help you out!

Just curious, what meal is your pwo meal? Because I would be sure to try and make that one of your meals with carbs, not just in the morning and at lunch.

 

[nefertiti]

Interesting! I am semi-surprised that you guys think I am doing ok. I thought my carbs would be too low, but I am glad I'm on track.

My only concern is that eating like this (I have been doing it for a while) seems to leave me too hungry sometimes and leads me to binging and purging occasionally. I thought maybe upping my complex carbs would help in that area, so I have added a little sweet potato and chickpeas in the a.m. meal and at lunch, so maybe that will help.

Again, thanks a lot for the replies. This board is an amazing wealth of information!

Complex carbs will help some with this. High fiber food that takes a while to digest. It's one reason I love oatmeal. Your macros look good, though.