Re: questions from a beginner

[Guest guest]

In a message dated 7/9/2003 1:11:16 AM Eastern Standard Time,

mcarey282@... writes:

> but still having periods of hunger between meals (mostly in the afternoon

> and evening). Is this something that is expected while you cut calories or am

> I not eating enough? I try to go by the " fist " method for portion sizes,

> but that seems so small! Maybe I've been way overeating and now just have to

> get used to it?

>

Hello and welcome to our BFL List.

I think there is definitely an adjustment period in the beginning of the

program, especially for those of us who are hypoglycemic. I used to get myself

through the day with frequent junk food 'fuelings' or otherwise my energy waned

pretty severely. The BFL balanced carb/protein meals and eating six meals a

day has made my energy much more stable, but I had to adjust over a period of

days.

I am on my 5th challenge and still have to tweak meals. I have learned that

there are certain foods that actually cause me to get hungry shortly after

eating, like apples and oranges. I have found it helpful (thanks Sara) to keep

a

bag of raw veggies on hand to nibble anytime I want. The lower glycemic

effect and the filling nature of the veggies help me a lot. Also, I stay full

longer when I eat whole foods rather thn protein shakes and bars.

So let us see your menu and maybe we can help you make some adjustments that

will work a little better for you.

Kelley

C5W1D4

[Guest guest]

In a message dated 7/9/2003 1:11:16 AM Eastern Standard Time,

mcarey282@... writes:

> but still having periods of hunger between meals (mostly in the afternoon

> and evening). Is this something that is expected while you cut calories or am

> I not eating enough? I try to go by the " fist " method for portion sizes,

> but that seems so small! Maybe I've been way overeating and now just have to

> get used to it?

>

Hello and welcome to our BFL List.

I think there is definitely an adjustment period in the beginning of the

program, especially for those of us who are hypoglycemic. I used to get myself

through the day with frequent junk food 'fuelings' or otherwise my energy waned

pretty severely. The BFL balanced carb/protein meals and eating six meals a

day has made my energy much more stable, but I had to adjust over a period of

days.

I am on my 5th challenge and still have to tweak meals. I have learned that

there are certain foods that actually cause me to get hungry shortly after

eating, like apples and oranges. I have found it helpful (thanks Sara) to keep

a

bag of raw veggies on hand to nibble anytime I want. The lower glycemic

effect and the filling nature of the veggies help me a lot. Also, I stay full

longer when I eat whole foods rather thn protein shakes and bars.

So let us see your menu and maybe we can help you make some adjustments that

will work a little better for you.

Kelley

C5W1D4

[Guest guest]

,

Post how much you are eating - what size is your serving? It could be too

small or it could be you getting used to mini-meals instead of three big

meals per day.

Free day IS for eating whatever you want. In my opinion, it is not for

eating outrageous amounts of whatever you want, though. If you want pizza,

eat some but don't eat a large stuffed crust entire pizza. If you want ice

cream, eat some but not a gallon of it. If you want M & M's (like I always

want), eat a bag of them or even two....not a pound or two. You should be

able to take care of your cravings on free day without making yourself sick.

If you are like many people, you may make yourself sick for two or three

free days and then figure out that getting sick isn't really worth it!

Sara

[Guest guest]

,

Post how much you are eating - what size is your serving? It could be too

small or it could be you getting used to mini-meals instead of three big

meals per day.

Free day IS for eating whatever you want. In my opinion, it is not for

eating outrageous amounts of whatever you want, though. If you want pizza,

eat some but don't eat a large stuffed crust entire pizza. If you want ice

cream, eat some but not a gallon of it. If you want M & M's (like I always

want), eat a bag of them or even two....not a pound or two. You should be

able to take care of your cravings on free day without making yourself sick.

If you are like many people, you may make yourself sick for two or three

free days and then figure out that getting sick isn't really worth it!

Sara

[Guest guest]

,

For snacks in between meals, munch on raw veggies. Ditch the Slim-Fast bars

and stick to bars that have a lot more protein and less carbs than those do.

The protein will help your hunger AND muscle growth. Your breakfast meal

with a cup of oatmeal and 3 egg whites is way over on the carbohydrates and

under on the protein. You should reduce the oats and up the protein for

that meal. Basically, BFL has you eating equal amounts of protein and

carbohydrates at each meal. That breakfast is about 50 grams of carbs and

maybe 10 grams of protein. Along that same line, look at the bars you eat

and try to get one balanced in protein and carbs. I'm thinking if you get

the protein up to an equal level with your carbs, maybe the hunger will

subside.

Sara

> In the mornings I usually have oatmeal with some cinnamon and a litle bit

of skim milk, with 3 egg whites and 2 cups of water. The 1-serving size

suggests 1/2 cup of oatmeal, but I find that I need about 1 cup to keep from

being hungry.

>

[Guest guest]

Look for bars that are balanced in carbs and protein. Also, look for

bars that don't have a lot of sugar (13 g or less?).

Eating too many carbs and high glycemic foods will increase your

hunger.

As for how much carbs and protein, stick with the equal portions and

you should be fine. Be sure to eat veggies with at least 2 meals.

Andy

> What kinds of bars do you recommend in place of the Slimfast ones?

>

> thx!

>

> .

[Guest guest]

Something else to keep in mind with carbs is that the more processed

they are, the quicker they are metabolized. For example eat a piece

of fruit instead of fruit juice, and don't over cook your pasta.

Andy

> 2. Certain carbs are metabolized quickly(like fruit), so choose

> complex carbs (like whole grains, brown rice, oatmeal, etc.)

because

> they will keep you fuller longer.

removed]

[Guest guest]

White pasta now tastes funny to me. I think the whole wheat tastes

good.

Andy

If

> you're going to eat pasta, make it whole wheat, it

> will slow down the sugar absorption. Tastes like

> cardboard in the beginning, but you get used to it.