Your Daily Goal at 2k calories is good change. You will be in the green more.

9/20

Previous: 203.2 202.9 205.2 204.2 204.5 205.1 203.8 203.6

weight: 202.4



9/21

Previous: 202.9 205.2 204.2 204.5 205.1 203.8 203.6 202.4

weight: 203.4




I'm going to have to change some **** up or I'm not going to make it. I thought eating more protein was supposed to make you less hungry, but I'm ****ing ravenous all the time now and I'm having nasty cravings that I eventually wear down from and snap and do stupid ****. It's honestly pretty upsetting, it's like I become a different person for about half an hour, where I just don't give a **** about all the things that are important to me the other 23.5 hours of the day.

I've been thinking a lot about it and I'm hoping if I can maybe get over a hump it will be easier because that seems to be the pattern. I haven't had a Dr. P in I can't even remember how long and thoughts of Dr. P don't take over my mind anymore. It's always been the same in the past with other things too, if I can get past it, it goes away.

So I'm making my sole focus about just getting through the next few days without binging. My gf is out of town, im home all by myself, i have no plans. All I'm going to do is think about it like a drug, i just need to get clean. I've got a bunch of carrots and when i have the uncontrollable urge to eat I'm just going to shove carrots in my face, and go lose myself in a video game, and hopefully when I come back to reality, I've not done anything stupid and the wave is gone.

I feel kind of embarrassed writing this, like I'm being super dramatic, and that it's stupid, because just don't eat it, what's the big deal. What must people with real addictions think. But I literally can't seem to stop myself. I'm starting to become disgusted with myself, which maybe helps because it's not a feeling I like, so it makes me want to change, but I'm scared of what that means if I do fail. Hating msyelf isn't really somewhere I want to end up.

Personally I would dump the shake and PB in the morning and either replace it with some eggs or save the calories for a snack when you're having the worst of it. There's probably a time when you could really do with a small healthy snack. Drinking your calories isn't a great way to feel satisfied and less hungry. You're doing well, just the reduction in Dr P is huge. Don't be embarrassed, plenty of people have issues with food.

The rice could probably be subbed for more veggies and meat too. I do love rice though lol.

Alobar, as long as you don't try to do it like me, you're fine. I must be a bit of a freak, always kind of new it. We all try to make our strengths serve.

I understand your psychology though. Was there when quitting nicotine.

Sadly, but it is completely normal. It is insanely hard to act against what you brain tells you. I totally support your plan. It helps to have "substitute" actions to do instead addictive thing, no matter what addictive thing is. May be you can think of something in addition to the video games. For me this are things like writing in my blog about it. Also running always kills the immediate impulse to eat. And there are also things that trigger bingeing with 100% certainty: certain kinds of stress (not every stress), procrastination and boredom.

Another option for carrots: unseasoned, cooked in water, skinless chicken breasts. I somehow always stopped after 1 (~250 gr).

Lapka,

I'm slightly disappointed in the lack of beetroot recommendations in your post. Top notch apart from that though

21.9 was pristine. 20.9 had the junk food but was otherwise not a bad day and not that far over calories. You're doing fine.

If hunger is becoming a serious problem, you might be a decent candidate for intermittent fasting. There's probably not a lot of magic to it but it can be a good strategy for distributing calories. For my case, I find that I can more easily endure hunger at the start of my day. I ate at 2:30 am, went to sleep at 4:15am, I just woke up and its 12:30pm. I am definitely peckish, but I could go another 2 hours without food fairly easily. On the other hand I hate being hungry later in my day and going to bed hungry is not even an option; I won't sleep.

Fatobar - try incorporating hard boiled eggs into your snacks rotation. Keep the broccoli going and consider adding cauliflower. Let's get some bananas and apples in there also.

You eat when you feel hungry, and absent emotional triggers, that means your strategy should be to avoid feeling hungry. Do that by eating high satiety / low calorie foods. High protein / fiber / pectin foods. You're on the right path with your carrots, feel free to add more variety there (lettuce, apples, celery, oranges, various meats, etc) so you don't get tired of one and derail.

Different strokes, but I lost my weight by eating as much of the foods I liked as possible, often with compromises. I had more than a few cheeseburgers and fajitas, I just never ate the fries and used two out of the three tortillas. I lost over 25% of my bodyweight and kept most of it off for over a year and I have never eaten as clean as OP is attempting. Keep in mind, most of my cutting was under 1500 calories. Maybe if you eat more of the things you like, you'll be more willing to endure the hunger. Reward mechanisms and such. It must suck to be ravenous hungry and get a tepid chicken breast with broccoli for all the hard work.

I'd try eating less carbs and more fat and protein. Like max out on carbs at 100, try to get close to 200 protein, and the rest in fats (preferably avocado, fish, olive oil, etc.).

Have you been able to try this yet?

I know what you’re talking about. It’s not really hunger (empty stomach) but cravings..you’re mind & body telling you to eat. Now. More.

The thing is, if you can get through it, like distracting yourself w Xbox, it goes away and then u don’t feel bad.

I no longer struggle w this, thank God, but what I used to do is...

Take a shower!

May sound silly but it works. Tell yourself that if u still wanna binge, do it after the shower and get thee to the bathroom.

Undress, get wet, shave your legs (just me?) do your whole routine.

Your brain will reset during shower and by the time you’re dry, cravings are gone (and you’re clean!).

I’ve found it’s impossible to pig out in the shower. It’s like a 10 minute time out and it feels good.

Alobar, where are you?

shaving his legs in the shower ldo

That is actually not bad. I do similar thing after the gym. My gym has a good relaxation area with saunas. And I spend there 2 to 3 hours normally. So on days I am training it is:
30 min to the gym
2 hours training
3 hours spa
30 min back
Time that I am definitely not eating anything.

blah, my stupid ftp server isnt responding so I can't upload all the vids and images.

It has uh......not been good.

Saturday I tried hard all day, and then eventually snapped and ate like 1.2K calories worth of quesadillas late at night. I decided that for whatever reason I just can't currently handle eating nothing but chicken breasts and sweet potatoes, that it makes me way to hungry. So I decided to go back to eating just whatever, with the goal of not eating any sweets, and after a week of that hopefully those cravings are gone and I can slowly start to replace pizza with better food. I havent been out of my mind hungry (except after the few premade meals I had left, heh), and I feel more in control, but I also have had more food than I should have. But I havent had any sweets, and I havent even had a craving for any today.

The weight has been scary. I've been getting trolled pretty hard by my scale, I will be over the limit and at the last second it will drop a few tenths and I come in barely under. Maybe somehow my butthole clenching in panic lightens me by several ounces.

some good news, I did a cycling race on zwift, and it recalculated my FTP to 224 watts. Which means I've got up 30 watts or over 15% in just a couple months. Also I'm pretty sure I could do better if it was at a sustained effort instead of the surges of a race, so i think its probably more like 230W.

I'll try upload ing the rest of my vids and logs in the morning so I can post all the carnage

It's not actually a shake, its just a half a scoop of protein powder to try and get more protein. I also think I'm going to cut the peanut butter server in half. I know lots of people have said my breakfast isnt ideal and to do something else. But oatmeal is like my ultimate comfort food, ive had it almost every day since I was 5. So I'm pretty stubborn about it, and it would take total tragedy for me to get rid of it.

but video games are fun!

I've been thinking about giving intermittent fasting another go. Because it's definitely pretty easy for me to keep myself from eating until I actually start. But when I did it in the past I felt like it made me more likely to bings later on, so I dunno.

I bought a bunch of apples and bananas just for you!

I dunno, maybe I'll have to try different sources of protein because it just seems like the more protein i have the hungrier i get.

haha, that does seem silly. I might actually try this tho. Someone else told me to brush my teeth after dinner too, and that would help.

been equal parts avoiding because its not going well, but also pretty busy

I don't do that anymore!

There's nothing wrong with oatmeal and blueberries for breakfast. 500 calories on red vines is an issue but I don't get the oatmeal/blueberry hate Lots of fibre and tastes great. Cutting the PB in half is a good idea. I couldn't stick purely to chicken and sweet potato either tbh. Really any diet that restrictive is going to be hard to follow. Just try and stay under your calorie target and do your best with the rest.

The less carbs part of the setup I wrote is just as important as the more protein part. Maybe it's the power of persuasion after having read that carbs are far less satiating than protein and fat, but I personally feel great on days where I limit carbs.

I know that doing so isn't easy--I have trouble with it too when I'm very busy--but try it for a couple days per week and see what you think.

Guy averages 110g of protein a day and claims the more protein he has the hungrier he gets.

Alobar,

What's your TDEE? What is your target deficit? What are your macro targets?

You can't lose weight and be not hungry. If there would be anything you can eat, lose weight and be completely satisfied then it would be easy. Embrace being hungry. May be reduce goal deficit to something really small like 200 ckal? You have to try all the tricks. Something will work

And video games are fun! How often do you eat something while you are gaming? One trick that helps a little bit is : only eating while you are eating. No TV, no games, no phone while you are eating. Put the full attention only on the food and process of eating.

...and the lbs are?

The numberz, not the vidz.

But nevermind. You may have a 'body image' of about 205 lbs? You may as well accept that.

Alobar just do the intermittent fasting for a couple of days and get your head right. You know when you do it, you think "****, I can be hungry and ain't gonna die".
After that, get back to the potatoes and chicken untill you think you are just starving and cant make it again.....repeat the fasting/mind changing cycle until it sticks.

yeah lol.

But I get alobar's complaint. As a fellow fatty, I've also felt hungry directly after a meal of chicken breast, sweet potatoes, and broccoli. Some suggestions:

1. when going from a diet consisting of lots of processed foods to "clean", often sodium intake drops a ton. Try salting your food assuming it is safe for you to do so.
2. try *slightly* fattier cuts of meat earlier in a cut. Chicken thighs and sirloin tips are good options. They aren't super fatty and still low calorie.
3. leave some room in your "clean" diet plan for stuff you crave that still fits your calorie target. if your goal is 2200 cals or whatever, and you have 3 square "good" meals that are 600 a pop, you still have 400 calories left over to work with.