Great post Petal,
I have horrendous sweet and chocolate cravings, well not cravings so much but once I start it is hard to stop. I shudder to think what I will be like after menopause. Lately I have been eating raw cacao nibs and raw chocolate (no sugar/dairy added) which is quite bitter but a healthy way to get a chocolate fix and chocolate on its own is very very good for you and full of antioxidants.
I went for my first session with my new Personal Trainer today and he gave me my eating plan - 1300 calories per day allowed and it is so shocking to see how little that actually is. I think I will starve! I also have to do at least 1 hour cardio and at 1 hour weights for 6 days each week as well I can run 5 k's OK but not very fast so have to up both speed and distance. After running for the last 12 months and not losing weight I think I fell into the "I can eat whatever I want" trap. My goal now is to go from 27% body fat to 17% body fat and increase lean muscle mass. Hopefully without losing my boobs along the way
Kath D - I know a few guys at work who eat 500 cals every day except Sunday which is eat what they want day.
Nat Marie,
yes 1,300 is not a lot. But your trainer wants you to have a negative calories intake of a few hundred calories which together with the exercise will hep you lose weight faster. Your resting rate may be between 1,600 and 2,000 calories a day depending on your height age etc.
My best advice is to eat by these percentages.
65% fat
30% Protein
5% carbs
I must stress that these are the percentages on only the two week Induction Phase of Atkins. As you go through the steps you include more carbs an adjust the other two. When your reach your goal weight. by then you will know what percentage of the three food groups you can eat to maintain your goal weight for life.
It is the carbs that cause your insulin levels to spike and make you crave more food because if you eat too many carbs your body blocks Leptin signals. Leptin signals tell your brain when you are full. The excess of carbs especially sugar blocks this Leptin signal and gives your body permission to eat more.
Please don't be afraid of full fat things, they have less or no sugar
My favourite fat for my lunch and dinner is sour cream, just love it. Full fat cream is good as is Olive Oil and Coconut Oil.
My favourite protein is Roast Chicken with the skin on. I make up a salad with Chicken pieces cut of the whole roast chicken (80g), cherry tomatoes (8), cucumber (85g) and mild or tasty cheese (80g). I then eat it with a 1/4 cup of sour cream. For me it makes two meals. It has 555 calories for the whole lot but is very filling and very good for you.
It is fat and protein that fill you up. Don't buy low fat anything including milk as it has a higher sugar (carb) content. Another great fat is full cream butter. I buy a NZ one in a tub that spread straight from the fridge like margarine. you can cook in it or steam veggies and coat it with the butter. Remember Fats first, then Protein will FILL YOU UP!!!!!
One of the worst foods by far you will eat is low fat yoghurt, you might As well have a mars bar.l
Believe me if you can follow these rules you will be satiated and not be craving for foods as much. It's the excess in carbs that make us hungry.