In the last few weeks I quit eating dairy (was told I don't process it well), meat, and breakfast, decreased portions, and nominally increased my movement to about 10000 steps a day. I've lost five pounds.

For me, I have to take an honest look at what I'm eating. I weigh myself most days and if the number is swinging high I know I need to cut portions at my 3 daily meals. I agree with NO snacking. I think that whole "eat 5 small meals a day" advice they used to give was really bad advice.

And then know your trigger foods. I know if I end my lunch with a yogurt, I won't reach for the chocolate. But if I end with something salty (cheese and crackers) then I will.

Also, don't have the food you can't resist (potato chips for me) in the house.

Over the years I've cut out chips, ice cream, and most alcohol. And I've cut way down on bread and sandwiches in favor of salad.

Anonymous wrote:I know I'm late but the lack of nutrition knowledge always astounds me. To the people who are fat and can't lose weight and are already eating OP's "healthy breakfast" you should know and so should she that oatmeal and banana likely has JUST as many carbs and sugar as a pastry. Oatmeal is high carb and bananas are one of the if not the highest fruits in carbs and sugar. Yes you get fiber and the oatmeal is a complex carb but those are really minimal differences. A banana and oatmeal is sadly going to be nearly the same in sugar and carbs as a muffin. No joke.

Wait, even steel cut oatmeal is bad for you? I make my kids McCann's Irish steel cut oatmeal at least 3-4 days a week. No sugar added, just fresh fruit and organic milk. That's not good?

Anonymous wrote:

Anonymous wrote:I'm STARVING with 90 minutes when I have oatmeal for breakfast.

Me too. It’s like my hunger is on overdrive in the morning. No matter what I eat for breakfast I am insanely hungry again 90 minutes later. Super sucks. Not the same after lunch, it’s just in the morning.

Try eggs with meat and veggies leftover from dinner. I was baffled because I wanted to eat ALL the Things all day long ansnthought my breakfast of steel cut oats with nuts and berries was super healthy. I usually added in a bit of honey or maple syrup.

I learned that if I eat carbs for breakfast, they can’t have added sugar and I need to save my fruit for a mid morning snack. When I have eggs, I have better willpower and less hunger all day long.

I was barely eating added sugar during the day, but I often would have oatmeal with a bit of maple syrup or a homemade veggie packed muffin for breakfast. Taking all and I mean ALL added sugar out of my diet and sticking to eggs and veggies for breakfast has been a game changer for me.

Anonymous wrote:White things, including salt.
No dairy
No white carbs

Quick results, but I was miserable.

Was just about to write that this sounds miserable. I stopped having 2 dinners. I used to eat something quick when I get home from work and then again munch on something after kids go to bed. I do now one or the other, not both. If I still want to munch, I choose salad / fruits / popcorn. They seem to be more forgiving. I gave up adding sugar to my morning coffee.

Booze

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm STARVING with 90 minutes when I have oatmeal for breakfast.

Stop using the word "starving" to describe your state of being, especially with any emphasis. Seriously, there's a body of cognitive psychology research showing that genetically/"naturally" thin people just don't think about food and/or dwell on feelings of fullness/lack of fullness very much.

So helpful.

Well, it is helpful, actually. Americans seem to think that even the slightest twinge of hunger is an emergency and immediately stuff themselves with snacks. I guarantee you, it’s not an emergency and you are not starving. You need to get past whatever emotional baggage you carry that won’t allow you to make it from one meal to another without snacking.

You do not seem to understand the very real physical symptoms caused by insulin resistance. When the poster says that she is "starving" after eating a sugary meal she means that her body is reacting to wild blood sugar swings caused by too much sugar in her diet.

Remove that sugar and suddenly those terrible blood sugar swings go away.

Mmkay, you are starving and will probably die if you don't have your granola bar at 10:30. Have at it, lady. How's that working for ya?

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm STARVING with 90 minutes when I have oatmeal for breakfast.

Stop using the word "starving" to describe your state of being, especially with any emphasis. Seriously, there's a body of cognitive psychology research showing that genetically/"naturally" thin people just don't think about food and/or dwell on feelings of fullness/lack of fullness very much.

So helpful.

Well, it is helpful, actually. Americans seem to think that even the slightest twinge of hunger is an emergency and immediately stuff themselves with snacks. I guarantee you, it’s not an emergency and you are not starving. You need to get past whatever emotional baggage you carry that won’t allow you to make it from one meal to another without snacking.

You do not seem to understand the very real physical symptoms caused by insulin resistance. When the poster says that she is "starving" after eating a sugary meal she means that her body is reacting to wild blood sugar swings caused by too much sugar in her diet.

Remove that sugar and suddenly those terrible blood sugar swings go away.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cut out sugar.
Cut out processed carbs, including (and/or esp) cereal, oatmeal, bread. Replace with eggs for breakfast, lean protein for lunch and dinner. Eat green leafy vegg, and for fruit, limited amounts of berries and cantaloupe (lower sugar fruits). Limit dairy intake, but use full fat.
Decrease or eliminate alcohol--it's a sugar. If you must drink, drink clear liquor (gin, vodka, tequila) and mix with seltzer, water, or nothing.

Quite effective and quick.

Don't juice or do smoothies, blending it destroys the sensation of chewing and cuts down the satiety of the food while giving you more calories. That whole fad is dumb.

+1, cut out all processed foods. also read labels and avoid foods with HFCS (high fructose corn syrup) you will be amazed at the various foods that have this ingredient.... you have to play around to see what helps your individual body to lose wait. I have PCOS & I cant process sugar/carbs very well. I can gain 5 pounds overnight with certain carb intake. I can easily lose 10lbs in a week with limiting my carbs as well...so I limit my carbs to oatmeal for breakfast & half portion sizes for lunch & dinner. snack are typically a fat & protein, Ill occasionally have fruit & protein depending on days activities.

Everyone can gain 5 lbs overnight eating lots of carbs or lose 5 lbs overnight not eating carbs. It’s water weight from storing sugar as glycogen in your muscles/liver and has nothing to do with fat gain/loss. Weight fluctuations like this are normal.

This is another example of how DCUM dieters know nothing about how nutrition works. PP is correct - carbs make you hold water because of the glycogen. This isn't true weight in terms of fat loss or gain.

When you cut out carbs, you see the short term results of not being bloated from water retention. Dropping 5 pounds of water bloat does look and feel better in my opinion.

If you continue to cut carbs your body will be forced to tap its own energy reserves (burn fat) instead of relying on the quick blood sugar highs of simple carbs. You will lose "real" weight. I've done it.

Eating a western omelet for breakfast instead of pastries or sugary cereals will leave you feeling full longer. When you do get hungry, it won't be the shaky hunger caused by blood sugar lows where you need something, anything NOW. You will wind up making better food choices in general when you go low carb.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Cut out sugar.
Cut out processed carbs, including (and/or esp) cereal, oatmeal, bread. Replace with eggs for breakfast, lean protein for lunch and dinner. Eat green leafy vegg, and for fruit, limited amounts of berries and cantaloupe (lower sugar fruits). Limit dairy intake, but use full fat.
Decrease or eliminate alcohol--it's a sugar. If you must drink, drink clear liquor (gin, vodka, tequila) and mix with seltzer, water, or nothing.

Quite effective and quick.

Don't juice or do smoothies, blending it destroys the sensation of chewing and cuts down the satiety of the food while giving you more calories. That whole fad is dumb.

+1, cut out all processed foods. also read labels and avoid foods with HFCS (high fructose corn syrup) you will be amazed at the various foods that have this ingredient.... you have to play around to see what helps your individual body to lose wait. I have PCOS & I cant process sugar/carbs very well. I can gain 5 pounds overnight with certain carb intake. I can easily lose 10lbs in a week with limiting my carbs as well...so I limit my carbs to oatmeal for breakfast & half portion sizes for lunch & dinner. snack are typically a fat & protein, Ill occasionally have fruit & protein depending on days activities.

Everyone can gain 5 lbs overnight eating lots of carbs or lose 5 lbs overnight not eating carbs. It’s water weight from storing sugar as glycogen in your muscles/liver and has nothing to do with fat gain/loss. Weight fluctuations like this are normal.

This is another example of how DCUM dieters know nothing about how nutrition works. PP is correct - carbs make you hold water because of the glycogen. This isn't true weight in terms of fat loss or gain.

I know I'm late but the lack of nutrition knowledge always astounds me. To the people who are fat and can't lose weight and are already eating OP's "healthy breakfast" you should know and so should she that oatmeal and banana likely has JUST as many carbs and sugar as a pastry. Oatmeal is high carb and bananas are one of the if not the highest fruits in carbs and sugar. Yes you get fiber and the oatmeal is a complex carb but those are really minimal differences. A banana and oatmeal is sadly going to be nearly the same in sugar and carbs as a muffin. No joke.

Wheat in any form.
Soda, alcohol, sugary drink and juice.
No junk food or fast food or food from the bakery - chips, cookies, candies, cakes, icecream, burgers, pizza - all of that is a no-no.

We eat out in lovely restaurants, we cook wonderful meals with organic meats, veggies, rice, other grains, butter- but no more eating crap.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm STARVING with 90 minutes when I have oatmeal for breakfast.

Stop using the word "starving" to describe your state of being, especially with any emphasis. Seriously, there's a body of cognitive psychology research showing that genetically/"naturally" thin people just don't think about food and/or dwell on feelings of fullness/lack of fullness very much.

So helpful.

Well, it is helpful, actually. Americans seem to think that even the slightest twinge of hunger is an emergency and immediately stuff themselves with snacks. I guarantee you, it’s not an emergency and you are not starving. You need to get past whatever emotional baggage you carry that won’t allow you to make it from one meal to another without snacking.

I agree. After reading this I actually did reflect on my eating. I will try to eat less and think less about food. I have thought of this before, but seeing it here in writing is a good reminder.

Anonymous wrote:

Anonymous wrote:Cut out sugar.
Cut out processed carbs, including (and/or esp) cereal, oatmeal, bread. Replace with eggs for breakfast, lean protein for lunch and dinner. Eat green leafy vegg, and for fruit, limited amounts of berries and cantaloupe (lower sugar fruits). Limit dairy intake, but use full fat.
Decrease or eliminate alcohol--it's a sugar. If you must drink, drink clear liquor (gin, vodka, tequila) and mix with seltzer, water, or nothing.

Quite effective and quick.

Don't juice or do smoothies, blending it destroys the sensation of chewing and cuts down the satiety of the food while giving you more calories. That whole fad is dumb.

+1, cut out all processed foods. also read labels and avoid foods with HFCS (high fructose corn syrup) you will be amazed at the various foods that have this ingredient.... you have to play around to see what helps your individual body to lose wait. I have PCOS & I cant process sugar/carbs very well. I can gain 5 pounds overnight with certain carb intake. I can easily lose 10lbs in a week with limiting my carbs as well...so I limit my carbs to oatmeal for breakfast & half portion sizes for lunch & dinner. snack are typically a fat & protein, Ill occasionally have fruit & protein depending on days activities.

Everyone can gain 5 lbs overnight eating lots of carbs or lose 5 lbs overnight not eating carbs. It’s water weight from storing sugar as glycogen in your muscles/liver and has nothing to do with fat gain/loss. Weight fluctuations like this are normal.