WLS Success-through Powerful Positive Attitudes
Carbs, Carbs and more Carbs!
I think it's time for a Carb Intervention!!!
Ever feel like you could eat every carb in sight and can’t get enough? That is where I am this week. There are days when a carb doesn’t enter my mind and then there are days like the past few when that is all I can think about and all I want to eat. I want crackers, bread, pasta, muffins etc.
You know those famous words of “If you don’t buy it You can’t eat it" Well guess what? I bought it and yes I ate it. Because I love the internet person that I am I Googled “Why Do I Crave Carbs?" Here is what I found! ** This is a good reminder for me to be mindful of what is going on!"
One theory is that carbohydrates stimulate serotonin production and thus eating them is an attempt to self-medicate depression. Studies focused on this link do seem to back this up. High carbohydrate meals raise serotonin while fatty or protein rich meals tend to lower it. The type of carbohydrate chosen seems to be based upon it's glycemic index, or how high it causes blood sugar levels to peak. The higher glycemic index carbohydrates like sugar have a greater effect on serotonin than starchy, lower glycemic index foods like potatoes.
And it's not just sugar that we crave. There's chocolate. Certain alkaloids have been isolated in chocolate that may raise brain serotonin levels. Scientists now speculate that "chocoholism" may actually have a real biological basis with a serotonin deficiency being one factor. Another mechanism that has been proposed for why chocolate has such a powerful influence on mood is that chocolate has 'drug-like' constituents including anandamines, caffeine, and phenylethylamine.
During the holiday season there are many opportunities to indulge our sweet tooth and when stress or sadness strike our first impulse may be to pick up a cookie or piece of candy to help us cope. Unfortunately these frequent indulgences can be sources of weight gain, guilt and further depressed feelings. What can one do to cope with these urges? Here are a few tips from the experts:
Be honest with yourself about how deep your problems with food go. If overeating has become a way of life you may have an eating disorder that requires professional assistance to overcome.
Certain medications can stimulate appetite or blood sugar problems, including those for the treatment of depression and bipolar disorder. Other drugs, both prescription and over the counter, may influence appetite as well. Discuss with your doctor or pharmacist whether any of your current medications may be affecting your appetite for sweets. You may be able to find an alternative that doesn't send your cravings out of control.
Become aware of your emotional triggers for eating. The next time you pick up a "comfort food" ask yourself why you are eating it. Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath or a good book.
Distract yourself by doing something else. Chances are the craving will pass.
One great way to feel better fast? Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.
Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger.
If you're hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry. Eat good foods with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won't even want it once your hunger is satisfied.
If you slip, don't beat yourself up over it. You're a work in progress. Mistakes will happen. Dust yourself off and keep trying.
Don't completely deprive yourself. Find healthier substitutes for what you're craving. Try eating a sugar free chocolate pudding instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you are coveting so much. No food is totally bad. It's all in how much you eat of it.
Be mindful of what you are consuming rather than grazing all day. A food journal can be very helpful.
Ever feel like you could eat every carb in sight and can’t get enough? That is where I am this week. There are days when a carb doesn’t enter my mind and then there are days like the past few when that is all I can think about and all I want to eat. I want crackers, bread, pasta, muffins etc.
You know those famous words of “If you don’t buy it You can’t eat it" Well guess what? I bought it and yes I ate it. Because I love the internet person that I am I Googled “Why Do I Crave Carbs?" Here is what I found! ** This is a good reminder for me to be mindful of what is going on!"
One theory is that carbohydrates stimulate serotonin production and thus eating them is an attempt to self-medicate depression. Studies focused on this link do seem to back this up. High carbohydrate meals raise serotonin while fatty or protein rich meals tend to lower it. The type of carbohydrate chosen seems to be based upon it's glycemic index, or how high it causes blood sugar levels to peak. The higher glycemic index carbohydrates like sugar have a greater effect on serotonin than starchy, lower glycemic index foods like potatoes.
And it's not just sugar that we crave. There's chocolate. Certain alkaloids have been isolated in chocolate that may raise brain serotonin levels. Scientists now speculate that "chocoholism" may actually have a real biological basis with a serotonin deficiency being one factor. Another mechanism that has been proposed for why chocolate has such a powerful influence on mood is that chocolate has 'drug-like' constituents including anandamines, caffeine, and phenylethylamine.
During the holiday season there are many opportunities to indulge our sweet tooth and when stress or sadness strike our first impulse may be to pick up a cookie or piece of candy to help us cope. Unfortunately these frequent indulgences can be sources of weight gain, guilt and further depressed feelings. What can one do to cope with these urges? Here are a few tips from the experts:
Be honest with yourself about how deep your problems with food go. If overeating has become a way of life you may have an eating disorder that requires professional assistance to overcome.
Certain medications can stimulate appetite or blood sugar problems, including those for the treatment of depression and bipolar disorder. Other drugs, both prescription and over the counter, may influence appetite as well. Discuss with your doctor or pharmacist whether any of your current medications may be affecting your appetite for sweets. You may be able to find an alternative that doesn't send your cravings out of control.
Become aware of your emotional triggers for eating. The next time you pick up a "comfort food" ask yourself why you are eating it. Bored? Do something you enjoy other than eating. Feeling neglected? Pamper yourself with a bubble bath or a good book.
Distract yourself by doing something else. Chances are the craving will pass.
One great way to feel better fast? Exercise. Exercise stimulates the feel-better chemicals called endorphins and improves your mood.
Drink a glass of water. Sometimes our body mistakes the feeling of dehydration for hunger.
If you're hungry, eat, but eat well. Sugar cravings are the strongest when you are hungry. Eat good foods with a promise to yourself that if you want it you may have a dessert after your meal. Chances are you won't even want it once your hunger is satisfied.
If you slip, don't beat yourself up over it. You're a work in progress. Mistakes will happen. Dust yourself off and keep trying.
Don't completely deprive yourself. Find healthier substitutes for what you're craving. Try eating a sugar free chocolate pudding instead of that large chocolate bar. Or allow yourself a small portion of the dessert that you are coveting so much. No food is totally bad. It's all in how much you eat of it.
Be mindful of what you are consuming rather than grazing all day. A food journal can be very helpful.
Trac~
I am a Bariatric patient/professional, an Obesity Help Support Group Leader and Certified Life Coach. I consider myself to be one of the biggest advocates for obesity in my community. My goal is to educate the public on obesity as a disease and give back to the bariatric community through my personal experiences and life coaching.
**Obesity Help Magazine Promotional offer.. Sign up for a 1-year subscription and receive a reduced rate of $15.95. Use code Baker11 at check out to receive your discount** Enjoy!!
[email protected] - Email
http://baribits.blogspot.com - Blog dedicated to weight loss patients!
I am a Bariatric patient/professional, an Obesity Help Support Group Leader and Certified Life Coach. I consider myself to be one of the biggest advocates for obesity in my community. My goal is to educate the public on obesity as a disease and give back to the bariatric community through my personal experiences and life coaching.
**Obesity Help Magazine Promotional offer.. Sign up for a 1-year subscription and receive a reduced rate of $15.95. Use code Baker11 at check out to receive your discount** Enjoy!!
[email protected] - Email
http://baribits.blogspot.com - Blog dedicated to weight loss patients!
Hi
I am only out 12 weeks now and my weight loss over the past month has been so slow! I am wondering if it is because I do eat some carbs. My calories are still under 1000.
For example - I have a protein shake at 7 am, then maybe 1 cup of plain oatmeal with splenda and raisins at 10 am, then I go to the gym. Later at 2 my lunch is usually 1/2 cup cottage cheese or a 6 oz fage yogurt. Then dinner is either 3 oz of protein or something. Then in evening I will have either apple crisp or a sugar free pudding for dessert. So am I eating too much?
What is the recommended amount of carbs?
I am only out 12 weeks now and my weight loss over the past month has been so slow! I am wondering if it is because I do eat some carbs. My calories are still under 1000.
For example - I have a protein shake at 7 am, then maybe 1 cup of plain oatmeal with splenda and raisins at 10 am, then I go to the gym. Later at 2 my lunch is usually 1/2 cup cottage cheese or a 6 oz fage yogurt. Then dinner is either 3 oz of protein or something. Then in evening I will have either apple crisp or a sugar free pudding for dessert. So am I eating too much?
What is the recommended amount of carbs?
