Can’t cut the carbs, help!

[Anonymous]

I’m in my late 30s and up until about 1.5 years ago I’ve been between 125-130 since as long as I can remember. I’m now at 144 and very unhappy with my weight. I work out 6 days a week, don’t drink alcohol and avoid all fast food. My weakness is definitely carbs. I’m pescatarian and do eat quite a bit of pasta and rice. (Only brown rice and whole wheat pasta but I know it doesn’t matter).

I’ve been working from home since the beginning of the pandemic and tend to crave snacks like crackers, pretzels and cereal. I do cut up veggies sometimes and eat quite a bit of fruit but I’m struggling with the carbs. I have little kids so sometimes it’s easier to eat what they’re eating.

Any advice on cutting back on carbs? Not looking to eliminate by any means but I’m having too much.

[Anonymous]

The best way is to go cold turkey. Just pick a day and say no more chips/pretzels etc. It's going to suck for 3-4 days and you may feel moody/tired but then you will be okay. Once you get over that mental hump then you can gradually start adding some carbs back in. You could try doing reduced amounts or just having a couple carb free days per week.

[Anonymous]

are you eating enough protein? I find then when I eat enough protein I crave carbs less. I also think it is easy to get into the bad habit of craving a carb heavy afternoon snack. I know I go looking for something sweet every afternoon. For that it is a matter of breaking the habit- grab some fruit, go for a walk, drink tea, do something else instead.

[Anonymous]

Thanks for the advice so far- really like idea of trying a few carb free days and seeing how that goes. I do drink a lot of tea and also try putting a little bit of coconut water into a tall glass of water if I’m craving something sweet.

I think I’m getting enough protein. Cheese, nuts, fish, yogurt.

It’s tough when I have easy access to the fridge and pantry all day given the WFH situation.

[Anonymous]

Measure or weigh a single serving of rice or pasta. It’s eye-opening. If you love it, don’t feel like you have to go no-carb, but learning the actual serving size is helpful. Then add more veggies to the meal to round out the loss of more pasta.

I love brown rice and whole wheat pasta, even though it’s roughly the same calories as the white stuff, it feels more substantial and more satiating due to the higher fiber content.

[Anonymous]

Just eat fewer carbs each time. If you are measuring your pasta and rice, how much is it? If it equals to 1 cup of uncooked rice, then it is too much rice for one meal because after it's cooked, it equals about 1.5 or 2 cups of rice.
If you are eating about 5 table spoons, than eat 3 table spoons of rice. Increase the greens.

Just don't buy pretzels and chips. Buy hummus and carrots. No they don't taste the same at all but it's doable.

Move. Just move. Don't stay indoor. Do alot of walking.

[Anonymous]

Another small tweak: eliminate carbs from dinner through bed time. Replace your typical carb (potato, rice, pasta) with a second vegetable and be sure you're getting in a nice serving of fat at dinner. The fat will help you feel indulgent/ satiated.

[Anonymous]

I’m no good with carb moderation. They are SO addictive for me. If someone told me I could eat all I wanted of the most expensive steak or lobster in the world or whatever...meh. But a giant bowl of plain white rice? I could eat it all, then a giant bowl of potatoes, then a giant bowl of pasta...and not be full. I don’t know what to tell you. I don’t have much of an off switch with carbs when I get a start. I have to go nearly no carb to escape the temptation.

[Anonymous]

I don't feel it necessary to eliminate carbs. Unless you just can't stop eating them, moderation is fine.

As much as possible, sub whole grains for processed, complex carbs for simple carbs. Always combine carbs with protein, which affects how they affect your blood sugar.

I agree with measuring out actual serving sizes, and eliminating carbs after dinner. I also just don't eat processed carbs for snacks. I eat yogurt, or cheese, or nuts, or fruits/veggies instead. Processed carbs come only with meals.

[Anonymous]

Anonymous wrote:I’m no good with carb moderation. They are SO addictive for me. If someone told me I could eat all I wanted of the most expensive steak or lobster in the world or whatever...meh. But a giant bowl of plain white rice? I could eat it all, then a giant bowl of potatoes, then a giant bowl of pasta...and not be full. I don’t know what to tell you. I don’t have much of an off switch with carbs when I get a start. I have to go nearly no carb to escape the temptation.

Same, and they never fill me up! It’s like the potato chip slogan, Bet you can’t eat just one ... only that’s how I feel about slices of bread/rolls.

[Anonymous]

Set a carb limit per day and track each meal. Like 30, 45, 45 for B, L, D.

[Anonymous]

Anonymous wrote:I’m no good with carb moderation. They are SO addictive for me. If someone told me I could eat all I wanted of the most expensive steak or lobster in the world or whatever...meh. But a giant bowl of plain white rice? I could eat it all, then a giant bowl of potatoes, then a giant bowl of pasta...and not be full. I don’t know what to tell you. I don’t have much of an off switch with carbs when I get a start. I have to go nearly no carb to escape the temptation.

OP here, same!!! I love pasta and rice, and it doesn’t fill me up. I also love (good) bagels. All the carbs.

Previous posters who mentioned portions- I think that’s one of my trouble spots. I eat way too much pasta... I always add veggies but still overdo it.

Really appreciate the suggestions so far! I’m going to try reducing from dinner through bedtime first. And I won’t buy anymore Ritz crackers or pretzels.

[Anonymous]

Eat three high protein meals with no snacking.

[Anonymous]

I do not eat any grains for health reasons. Rice and pasta were hard to give up just because they are such convenience foods.

My advice is to start the transition by substituting healthier carbs like sweet potato, yams, pumpkin, squash -- basically vegetables.

[Anonymous]

You have to cut carbs out almost completely for a few days until your body is in ketosis. Then your appetite should drop dramatically. After that it becomes about not having snacks around to tempt you. Keto works if you set up your environment the right way. I lost almost 100 pounds over 9 months. Good luck.