Best Ways to Get Back on Track

[lsulois]

Hey Folks,

I have been following Protein Power loyally since June 18, but went out 3 nights ago and had more carbs than I should have, and since then it's like I crave them all the time. Suddenly I am finding myself giving in to the "just a little bit won't hurt" trap and eating more than 30 carbs/day. I am having a really hard time getting back on track, and hoping some of y'all could share some of your advice with me.

Thanks so much,
Lois

[LisaS]

one thing is to analyze what you are doing -
are you buying donuts or overdoing on fruit?
where is the "little bit" coming from that is so tempting- work, others in the household, other sources.

another thing is to journal everything you eat and put it all into FITDAY or something similar to see exactly how far you are off plan - if you see it "really does hurt" -- there in print and graphs - it might help you break out of rationalizing

join the daily menu thread here if you want - sometimes public accountability (tho anonymous) can help you resist temptation -

recognize that NOTHING is 100% forbidden -

[laughingW]

If the cravings are "head hunger" like jonesing instead of "hungry all the time" like too high insulin, macadamia nuts fix it for me. They sort of work for the other too but it just takes more time.

[cmcole]

I agree with Lisa's input.

Journalling, either here or in Fitday (or both) has the impact of

(a) sticking it right in your face
(b) making you think before eating - at least it does to me, because it's like I don't want those numbers looking like a horrid mess, so I don't want to eat something to make them like that
(c) helping analyze just what types of foods are your downfall, sometimes

Stop before eating and have a glass of water.
Think of how you feel - tired, angry, etc. Are you truly hungry?
Will one bite satisfy your need, or do you find that you eat the whole thing (whatever it is) mindlessly?

Drink another glass of water.
Boil an egg - you can have it later, but make yourself wait before grabbing something.

Prepare in advance - measure, weigh, portion things out in individual servings.

If you're alone in this endeavour, make one cupboard or area that is your stuff alone - and not shared with the high carb stuff that others in the family eat.

[Belfrybat]

One trick I've learned is after a day (or two) of overindulgence is to go on the recovery plan outlined by the Dr. Eades in his book Thin So Fast. Four protein shakes a day plus one meal of just meat, 1 cup veggies and salad. If my cravings are really bad, I'll just do the shakes, but split them into 5 or 6 mini-shakes. It takes some willpower, but for me, if I determine that all I will do is drink for a day, I can get through one day just fine. Then the next day add the meal described above with the shakes. By the third day, my cravings are normally gone and I can get back on plan.

A friend does a similar thing with low carb yogurt. That's all she eats for a day or two and she gets back on target. I'm not sure that would give me enough protein, plus they are fairly expensive, but it works for her.

[Billie]

I would really push the fluids, drink lots of water, get your mind busy and active and thinking about other things other than food. Plan out your meals for a day and follow the suggestions above.

[Relief]

as someone on the old board said-- a craving is just that--a craving--not a reason to call 911--or give in to it.

What helps me is to remember that the craving is just my addiction talking--and I can be stronger that it for sure. Tell that little voice that says " just a little won't hurt" to take a hike :D And the scenario you describe is exactly why I don't let myself partake of carby things anymore--I know what my triggers are and NO occasion is worth it anymore. You just found out what one of YOUR triggers is--call it a learning experience and move on!

when I found myself in craving land in the past--following Belfry bat's plan helped me, and/or letting myself eat as much ON-plan as I wanted--nuts or low carb desserts like custard or sugar free ( non maltiltol!) chocolate, helped me get past a bad craving day.

[deirdra]

Sweeteners perpetuate my cravings, so the LC desert route doesn't work for me. What does work for me is plenty of fat & protein in the form of foods I love the most (caesar salad w/plenty of full fat dressing & chicken; full-fat blue-cheese dressing on large salad & steak; mayo-chicken salad; egg salad w/lots of mayo; pot roast; roast pork; nuts). I find if my stomach is full to slightly over full but not stuffed, my hunger & cravings disappear more quickly. Aiming for 20-25 net carbs for a couple of days also helps. This requires journaling & some planning, which as others have mentioned keeps one from going overboard. I don't worry about the calories, just the carbs, and getting back my physical & emotional satiety.