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Research Chemical SciencesUGFREAKeudomestic
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Let's talk diet, the good, the bad and the ugly

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I stick to a low carb diet most the year even more so now as I don't want to put on any size. Since I started dieting again no cheats tell Christmas is what I told myself and I am trying to stick to it as much as possible. I was so close to ordering more then just my coffee and starbucks the past few days I have a sweet tooth there Christmas treats look to die for. I look at them and then in my head I say abs or try to picture what my abs look like now and what they will look like if I don`t eat the cookies etc. LOL
The bad I really have been working on portion control for cheeses, nuts, and limiting ham or other processed meats. I put half and half in my coffee a long with splenda but again I been working very hard at portion control. For veggies I have to force myself almost to get a good amount in I get 2-3 servings easy but typically that is spinach which not filling so it would be better if I was having a cup or two and most every meal.
 
I wish you guys the best of luck. Nutrition is such an important component to a healthy lifestyle. Like Thandie said it is a little at a time. If you go gung-ho all at once your cravings will get the better of you. Focus on the present and what you are feeding yourself at the time. Don't worry about tomorrow or next week or next month. Focus on what in this very moment you are feeding yourself.

It took me a very long time to learn this. I still don't eat clean all the time but I am very aware of what I eat and on any given day I can tell you calories I've consumed and what macro's have been too high. I am learning more and more about sticking to macronutrients rather than concerning myself with calories and basing these on my lean muscle mass rather than my overall weight. I would say I average 2 - 3 cheat meals a week. Cheat being eating out (even if healthy it still has tons of sodium and sugars where you don't know it!), or having carbs in the evening (typically whole grain bread).

Coming up I am having surgery that will not allow me to lift for awhile. This is going to be a very important time for diet and I look forward to really honing in on what I need and relate it to how I'm feeling. I'm getting there but this "quite" time will be tremendous value!

A huge learning for me some time ago was dieting is not about the way you look (although that certainly is a perk) but rather the way you feel and function. Fuel for the body ;-)
 
I am loving this thread.

I am noticing far more goods than anything as of late:

- I counted calories this weekend, and I kept them to 3000 kcals/day

- switching back to low carbs is really so easy each week

- I have started to add in more veggies to the low carb diet, for example today I have had:

300 g steamed cauliflower
100 g steamed leaks
40 g mature organic cheddar cheese
touch of salt and pepper. OMG it is yummy.

I am going to get some more blood work done in a few weeks to check what effect this low carb/high protein/fat (and especially animal fat) is having on me. Until recently, I would eat low fat dairy (milk and cottage cheese) and eggs, but I have been having cheese and butter again.

I think I am a lot bigger, and I mean muscle. A few people who have known me a long time in the gym have commented on this.

I have also dropped some fat. This is a funny story, one of the young men who works on weekends saw me after boxing on sunday, and said "OMG, have you leaned down or what. Two weeks ago you were huge (waving his hands around his bottom, LOL) and all (lumbering/waddling walk which ended with a head butt motion). I can't believe how much you have changed".

I do really think the key to a healthy diet is to eat whole, natural foods. One of the things I want to give up now is artificial sweetner, and I am in a bit of a dilemma if things like honey or date syrup are a better option.

Remind me to order some stevia in the meantime.

I do know exactly what Thandie is saying about sugar, my weakness is figs, especially if I stuff them with cocoa powder.
 
I am loving this thread.

I am noticing far more goods than anything as of late:

- I counted calories this weekend, and I kept them to 3000 kcals/day

- switching back to low carbs is really so easy each week

- I have started to add in more veggies to the low carb diet, for example today I have had:

300 g steamed cauliflower
100 g steamed leaks
40 g mature organic cheddar cheese
touch of salt and pepper. OMG it is yummy.

I am going to get some more blood work done in a few weeks to check what effect this low carb/high protein/fat (and especially animal fat) is having on me. Until recently, I would eat low fat dairy (milk and cottage cheese) and eggs, but I have been having cheese and butter again.

I think I am a lot bigger, and I mean muscle. A few people who have known me a long time in the gym have commented on this.

I have also dropped some fat. This is a funny story, one of the young men who works on weekends saw me after boxing on sunday, and said "OMG, have you leaned down or what. Two weeks ago you were huge (waving his hands around his bottom, LOL) and all (lumbering/waddling walk which ended with a head butt motion). I can't believe how much you have changed".

I do really think the key to a healthy diet is to eat whole, natural foods. One of the things I want to give up now is artificial sweetner, and I am in a bit of a dilemma if things like honey or date syrup are a better option.

Remind me to order some stevia in the meantime.

I do know exactly what Thandie is saying about sugar, my weakness is figs, especially if I stuff them with cocoa powder.

The good news is that I'm being good with dates (That sugar again Tat; it's like drugs). I bought them out of 'weakness', but have not touched them and plan to stay away from them. Thanksgiving is coming and I know I'll have A glass of champagne AND some desert. From there on I'll worry about Christmas and that's it. I'll be good. My goal is to look better then my last comp and the only way I can do it is without messing up.

The bad: I have to find the time to eat 200-250g carbs and sometimes I don't make it, which means I lose a lbs here and there and I'm not looking to lose at this point. I made it up to 109 and I want to be at 112 lbs. Anything after that, I run the risk of getting FAT and that's not going to happen.

The ugly: I need to drink a gallon of water a day and I'm being lazy. One of the things I don't enjoy doing because I have to go to the bathroom so often.
 
Good: If I'm good I'm very, very good. 6 meals all measured and I know the cals etc

Bad: I love chocolate, cakes and all things sweet. Soya Mocha with a muffin is my fav

Ugly: The hardest thing for me with the whole bodybuilding thing is the food. I've just about got my head around the amount of food and eating 6 times but if I get stressed, upset, worried the first thing to happen is I don't eat and don't realise until I feel like poo, which means I can't train and I have a ragin headache.

(I'm a little stressed at the mo) So being that its off season (bulking up and training with heavy weights) its working better for me to not be as strict with my diet ensure I eat enough with as little crap as possible. That way I don't beat myself up and I do eat.

My weight has gone over 70k/155lbs but compared to last year I feel and look much better for it. I'm just hoping there is lots of muscle under there.....my legs don't fit in jeans but I'm thinking that's a good thing....
 
Well I have never really been on this board, but thought I'd check out this thread.

There is a solution to sweet cravings:
- splenda hot chocolate.

5-10 straight cocoa; splenda/stevia (tablets not sachets) to taste; dash of skim milk.

Cocoa is actually very healthy

(1) low net carbs (20%P; 54% Carb, of which 33% is fibre; 2% sugar; 14% fat)
(2) one of the highest sources of antioxidants: Antioxidant Values of Foods Sorted by ORAC Value (High to Low). 10g cocoa has more antioxdants than 100g of any non-dried fruit, including blue berries.
(3) high micronutrient density

Give it a try if your not averse to splenda or stevia

You can do the same with cinnamon, which may confer even more health benefits (even higher ORAC, and may improve insulin sensitivity and cholesterol profiles)
 
Well I have never really been on this board, but thought I'd check out this thread.

There is a solution to sweet cravings:
- splenda hot chocolate.

5-10 straight cocoa; splenda/stevia (tablets not sachets) to taste; dash of skim milk.

Cocoa is actually very healthy

(1) low net carbs (20%P; 54% Carb, of which 33% is fibre; 2% sugar; 14% fat)
(2) one of the highest sources of antioxidants: Antioxidant Values of Foods Sorted by ORAC Value (High to Low). 10g cocoa has more antioxdants than 100g of any non-dried fruit, including blue berries.
(3) high micronutrient density

Give it a try if your not averse to splenda or stevia

You can do the same with cinnamon, which may confer even more health benefits (even higher ORAC, and may improve insulin sensitivity and cholesterol profiles)

Splenda will only make you crave more sugar..
 
Thanks Desmond, cocoa is always in my diet arsenal, Green and Black's organic free trade cocoa, YUM.

I have read that about splenda as well.

It does seem Stevia is the best option for sweetner, which I have to order on the internet as it isn't available in the UK.


I weighed in this morning ladies, down 1 kg.

I am going to be recording my carb ups as this is where I have been going overboard.
 
Splenda will only make you crave more sugar..
^^^^^^ yep. Artificial sweetners inhibit your body from monitoring your calorie intake and trick your body into thinking all sugary foods are also calorie free. Not literally, but so many things we eat has sugar in it and many times we don't taste the sugar because we are used to tasting a strong sugary taste from artificial sweetners. To get rid of sweet cravings you have to give up sugar all together. I do know some that this does not effect but they are also EXTREMELY disciplined with their diets and even if they did crave sugar they would not eat it. For the rest of us, give it up. It was the best thing I ever did. Now, I can have an extraordinary desert every once in a while and not crave anymore. It took me almost a year to get to that point.

I do find when I use Crystal Light in my water, I crave sweets. (and I use way less than what is called for). Your body is trained to want the real thing - it knows the difference and the "fake" sugar doesn't internally satisfy.

Fight through your cravings - they are only momentarily there. They will go away.
 
I can't say it follows for me at all that artificial sweetnerer elicits a sugar craving, and further, I don't see why the logic wouldn't apply to stevia if this was true.

I'm doubting too the supposed insulin response of artificial sweetners. Many comp dieters use them (eg Layne Norton says they are a good appetite suppressant on a cut), and moreover, if they had an insulin response, why not use it PWO for a "free" insulin response.

I guess its individiual. In addition, I'd used a calorie tracker so I'd know if I was eating in excess. If you feel or perform better without them, obviously scrap them.

If I have cravings, it will normally be for savoury (large indian dishes, pizza) or nuts. If its sweet its normally fruit related too (mangoes) which isn't too bad anyway. Would have actual sugary foods maybe once per 3 months (apart from fruit and milk sugar, the latter which I do get a lot of)

^^^^^^ yep. Artificial sweetners inhibit your body from monitoring your calorie intake and trick your body into thinking all sugary foods are also calorie free. Not literally, but so many things we eat has sugar in it and many times we don't taste the sugar because we are used to tasting a strong sugary taste from artificial sweetners. To get rid of sweet cravings you have to give up sugar all together. I do know some that this does not effect but they are also EXTREMELY disciplined with their diets and even if they did crave sugar they would not eat it. For the rest of us, give it up. It was the best thing I ever did. Now, I can have an extraordinary desert every once in a while and not crave anymore. It took me almost a year to get to that point.

I do find when I use Crystal Light in my water, I crave sweets. (and I use way less than what is called for). Your body is trained to want the real thing - it knows the difference and the "fake" sugar doesn't internally satisfy.

Fight through your cravings - they are only momentarily there. They will go away.
 
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