Hi all,
Since mid-May I have been religiously tracking my food intake and doing a combination of CICO and IF (16:8). I lost about 10kg in 2 months doing this and went from 120kg (264lbs) on the dot to 110kg (242lbs). Around this time I went to my doctor after not needing to for a while and found out that my blood pressure had crept up and my cholesterol was high despite the 10kg loss- at the ripe old age of 22.
That was two months ago. I implemented keto over the intervening weeks after deciding I needed to take a more aggressive approach for my health. I feel great. My head is clear, I’m happy and more confident and I have continued to lose weight. I’ve started walking everyday because I feel like I have the energy to do so. I’m now at 102kg (224lbs) and in 4kgs (9lbs) time, I will be at my lowest weight in 4 years.
It was the right decision for me to stay away from keto when I started earlier in the year - eating normally but reducing portions and being more careful about what I spent my calories on naturally led me to eating less sugary foods and takeout meals, which made the transition to keto easier. However, I am now finding that the same problem I have always had with keto is rearing it’s head - sugar substitutes and keto sweets. I love sweet things which is particularly difficult on keto and in the past has led to ridiculous binges on sweet carbohydrate foods. I decided I would not deprive myself of it this time round because I would rather eat a keto sweet than eat something with actual carbs that would inevitably throw me off the keto train and straight into carb central.
This has been working well so far, I’ve made a couple of desserts (brownies and fudge) and managed to fit small pieces of those into my macros over the last few weeks. But, here comes the screwup. I made a keto caramel slice last night, sliced it up this morning and then decided to have a few pieces since I cut them so small and they looked SO GOOD. Made a recipe file on the Lose it app whilst I was snacking, went to add my several small squares to my log and found that I had just consumed about 1100 calories. At midday. With a total daily calorie restriction in place of 1400.
I initially went - whelp, I’m only eating one meal of 300 calories today. Then I realised that was stupid - keto caramel slice is delicious but also mainly fat with very little protein and other goodies. Depriving myself of food for the rest of the day would have led to hunger and a likely binge - if not today then tomorrow morning when I’m trying to keep to my fasting window. So here I am at 6:30pm having eaten about 1850 calories - above my calorie goal, although I think Im still below maintenance, but I’ve stuck to my carb and protein macros. And I’m pretty happy with that. I’ll certainly never eat another piece of any keto sweet without figuring out exactly what it’s worth beforehand though.
I’m curious though, for people who are either keto or just use/have used sugar substitutes, do you find that they help or hinder you? I stick to Erythritol, stevia and monk fruit. For me it’s a bit of a balance between needing to satisfy a sugar craving so I don’t break keto or binge, but also wanting to get rid of that craving all together. I’m finding that sometimes I just want that piece of brownie or fudge because it’s sweet, there and I have room in my macros, not because I’m actually hungry. I’m tempted to finish my supply of fudge and caramel slice and then not make anything else and see if cutting the sweetness out will stop the craving, but I’m also worried about the potential for cracking and going off keto. Does anybody have experience with this or think it will help to trial cutting sweeteners out?
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source https://www.reddit.com/r/loseit/comments/inhmtr/my_1100_calorie_screwup_plus_a_question_about/
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