3

votes

Question about carbs and food journal observations.... I just don't get it!

Answered on September 12, 2014
Created April 25, 2013 at 9:31 AM

There is something I just do not understand. Since there are so many biologists here (and just smart people) I hope you might get some insights into what is going on.

After a year of keeping a food journal I have made a list of foods that give me energy and keep me satiated. Here they are:

  1. chicken
  2. meat
  3. liver
  4. ox tail meat/ veal cheeks

Now here is a list of foods that do not give me enough energy and do not keep me satiated:

  1. fish and seafood
  2. vegetables such as pumpkin and bok choy
  3. cheese

Below is a list of foods that absolutely drain my energy, do not keep me satiated and cause major sugar cravings:

  1. fruit
  2. anything sweet, even honey
  3. nuts
  4. potatoes, both white and sweet
  5. rice
  6. noodles / pasta
  7. bread
  8. assorted desserts
  9. candy / chocolate
  10. ice-cream
  11. dairy

I am aware that pasta, noodles and white rice are not Paleo. However, I just don't get it - why do they cause sugar cravings? Especially potatoes and white rice? They are allowed on the Perfect Health Diet. So what is going on? An insulin spike or a gut dysbiosis (because I have it). What are the mechanics of it?

Thanks in advance!

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 05, 2013
at 07:33 AM

The herbs and seaweed thing is mysterious. I'm sure there is an obvious reason that I haven't figured out yet. Paging Dr. House! Hmmmm...I'm gonna have to contemplate what the common thread might be with those. Both are super chlorophyll packed. They also have bitter components that could be anti-fungal causing a die-off, and leaving you with fatigue from having to metabolize an excess of the toxins fungi can leave behind when they die.

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 05, 2013
at 07:32 AM

The herbs and seaweed thing is mysterious. I'm sure there is an obvious reason that I haven't figured out yet. Paging Dr. House! Hmmmm...I'm gonna have to contemplate what the common thread might be with those. Both are super chlorophyll packed. They also have bitter components that could be antifungal causing a die-off, and leaving you with fatigue from having to metabolize and excess of the toxins fungi can leave behind when they die.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 01:05 PM

http://www.youtube.com/watch?v=iT0q7tCSUZM&feature=youtube_gdata_player ,

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 01:03 PM

http://www.youtube.com/watch?v=vBVk071N88M&feature=youtube_gdata_player .

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 12:35 PM

Get some exercise vb, exercise is good for the gut. http://www.leakygutcure.com/blog/exercise/exercise-affects-gut-health/

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 09:45 AM

When I eat them both alone and mixed with other stuff. Squashes are okay, but herbs and seaweed wipes me out.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 09:43 AM

Thank you for your advice. I will try it!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 06:58 AM

I can't do much - I am fatigued. So it is walking on a daily basis (not long walks though, only for about 30 minutes at a time).

32652cb696b75182cb121009ee4edea3

(5802)

on May 01, 2013
at 07:30 PM

The calcium and phosphorus in foods can block iron. That's just one source I quoted - there may be others.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:57 PM

I am not low in calcium or phosphorus, only vit. D. Not sure avout tannic acids - never heard of those. My iron levels are normal, as far as I know.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:56 PM

Seafood with vitamin C... I will try that! Interesting!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 01, 2013
at 05:40 PM

What's your exercise/physical activity look like on a weekly basis?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:05 PM

No, I actually eat a lot.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:04 PM

@Dutch - no, I haven't. I don't even know what they are.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:03 PM

@ivy - by "meat" I mean beef and lamb. Easier on both accounts.

D2b653e1bb95489af69ece6182abec48

(375)

on April 30, 2013
at 11:03 PM

Have you been tested for antibodies to acetylcholine receptors, or acetylcholinesterase?

618fc5298c4a96b817c4918c795a875f

(1217)

on April 30, 2013
at 09:02 PM

maybe you are tired because you are barely eating? Could your body be telling you to eat more? Do you use pastured butter and / or coconut oil? I understand under eating might seem like your only option because everything seems to make you exhausted, but there MUST be a way to get more food into your body. It could also be that you are one of the people who does well with an all-meat diet.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 30, 2013
at 08:45 PM

by "meat" I take it you mean "beef"? And when you say easier, do you mean easier on your intestines or easier for you to feel satiated by?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 30, 2013
at 08:12 PM

Actually, white fish is easier for me then salmon.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 30, 2013
at 08:11 PM

Not really. Meat is better for some reason.

A0c49f398499246c623e6527e9dd5ca2

(548)

on April 30, 2013
at 07:57 PM

Is there any difference in your satiation between consuming white or fatty fish?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 30, 2013
at 06:53 PM

I did, sorry :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 27, 2013
at 05:12 PM

Oops, sorry - your comment went unnoticed because Paleohacks did not send me a usual reminder :) I thought three meals a day is ideal. Or am I mistaken? Actually, recently I have been feeling very well but I take special shots every day - so yesterday I ended up eating all kind of junk because of it ( I still felt good though). But tomorrow I am back on my diet. My diet: two or three meals per day, meat only in the morning, soup with some fish and low FODMAP veggies for lunch and .... that's it. Cheese once in a while. What do you think? Thanks for answering!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 27, 2013
at 12:43 PM

Poke, respond to my comment :p.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 26, 2013
at 07:43 AM

Do they make you feel tired when mixed with other stuff, or eaten alone?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 26, 2013
at 03:07 AM

Try adding a pound of turnip greens (canned, no added ingredients) tomorrow and report back. Also what is your meal structure? Infrequent large meals also wear me down.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 09:42 PM

They make me feel tired.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 09:08 PM

Make sure you still add small amounts of things from the list that doesn't make you feel sated just to make sure you cover your micronutrient bases, like a variety of leafy greens and herbs, seaweed, berries, roots and squashes. The purpose of every food isn't necessarily to feel full but to add variety to your nutrient intake.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:37 PM

Today I combined tubers and protein (no leafy greens). I was very tired afterwards.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 25, 2013
at 08:16 PM

So what about when you combine protein with veggies(green leafy/cruciferous) with carbs(tubers)?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:05 PM

I usually eat protein only in the morning, because when I combine protein with vegetables, I feel worse. Combinations are always worse for me for some reason. The best food is just pure protein alone. Not sure why. And I do eat straight ice-cream if I am at the mall - but not every day, it only happens when I am sick and tired of my bland diet.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:02 PM

I haven't had any caffeine for 8 years. Except for chocolate, and only once every month or so.

10cadc0a2dff90c849c6d088832be324

(741)

on April 25, 2013
at 05:11 PM

How's your caffeine intake? Is it possible you've expended your adrenal glands?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:12 PM

My personal goal is to combat my sluggishness. I am tired all the time if I eat carbs. I am tired some of the time if I eat meat and veggies.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:11 PM

Thank you very much.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:10 PM

I have tried both as a part of the meal AND alone with some fat (olive oil). No difference. I still feel tired and exhausted. It does not matter when I eat carbs, but if I eat them in the morning, my whole day is pretty much shut.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 25, 2013
at 03:05 PM

No, that's not the PHD recommendations at all. PHD recommendations come in food mass, not calories, and also the spectrum is large. For example, for animal sourced foods they recommend 3/4lb to 1lb of per day. They have similar recommendations for fibrous veggies, starchy veggies, sugary veggies, etc. They also have a list of foods to avoid. One thing I like about PHD is that they stress that SFA/MUFA are safe and delicious and also the easiest macro to reduce or increase to suit dietary goals - i.e. weightloss, maintenance, or gain. I definitely suggest giving their book a read.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 10:38 AM

Smoked turkey legs also make a good instant breakfast.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 10:38 AM

My big breakthrough was when I started having a lamb chop and a handful of parsley for breakfast most mornings. For lunch how about a big ass salad with meat and hard boiled egg, or large serving of salmon with substantial veggies like brocolli or kale, and a potato, or liver and onions plus something green. For dinner some sort of stew with all sorts of veggies and root veggies thrown in along with meatloaf, chili, or another steak. I find things like potatoes to be satiating only if I have them with a lot of fat on the side like sour cream and butter to blunt the blood sugar impact.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 10:23 AM

Thanks for answering. A bite of banana causes cravings in me as well. Could you PLEASE PLEASE PLEASE make some suggestions regarding meal plan - something that worked for you in the last 4 years? I would be immensely grateful. I am having a hard time thinking I will have to eat only meat for the next four years.

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8 Answers

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6
6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 10:15 AM

That all makes sense to me. Anything that gives you a blood sugar swing can cause cravings and hunger. Things shift over time too. The first 4 years of trying to eat paleo, just a bite of a banana screwed up my whole day, I'd get an instant headache and start craving things like crazy. Now I can eat several bananas without noticing anything (that could be because I'm making milk for a baby though).

Nutrient variety and density are also at play in your list. Something like liver provides a wide array of vitamins and minerals, along with protein and fat, while something like cheese, in addition to possibly being insulinogenic for you, has a much narrower variety of nutrients. The closer you get to meeting your nutrient needs with a food, the more satiating it is.

Potatoes and white rice are allowed on PHD because they are low toxin foods. They may or may not be appropriate for you in full servings at this point depending on how sensitive you are to carbohydrate consumption. I've been observing that there seems to be a rabbit hole people go through around here where they therapeutically go on a Sissonesque or GAPS/Autoimmune ketogenic diet first, and then as they heal it works to graduate to a Perfect Health Diet or WAPF type diet.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:11 PM

Thank you very much.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 09:08 PM

Make sure you still add small amounts of things from the list that doesn't make you feel sated just to make sure you cover your micronutrient bases, like a variety of leafy greens and herbs, seaweed, berries, roots and squashes. The purpose of every food isn't necessarily to feel full but to add variety to your nutrient intake.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 10:38 AM

Smoked turkey legs also make a good instant breakfast.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 26, 2013
at 07:43 AM

Do they make you feel tired when mixed with other stuff, or eaten alone?

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 25, 2013
at 10:38 AM

My big breakthrough was when I started having a lamb chop and a handful of parsley for breakfast most mornings. For lunch how about a big ass salad with meat and hard boiled egg, or large serving of salmon with substantial veggies like brocolli or kale, and a potato, or liver and onions plus something green. For dinner some sort of stew with all sorts of veggies and root veggies thrown in along with meatloaf, chili, or another steak. I find things like potatoes to be satiating only if I have them with a lot of fat on the side like sour cream and butter to blunt the blood sugar impact.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 10:23 AM

Thanks for answering. A bite of banana causes cravings in me as well. Could you PLEASE PLEASE PLEASE make some suggestions regarding meal plan - something that worked for you in the last 4 years? I would be immensely grateful. I am having a hard time thinking I will have to eat only meat for the next four years.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 09:42 PM

They make me feel tired.

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 05, 2013
at 07:32 AM

The herbs and seaweed thing is mysterious. I'm sure there is an obvious reason that I haven't figured out yet. Paging Dr. House! Hmmmm...I'm gonna have to contemplate what the common thread might be with those. Both are super chlorophyll packed. They also have bitter components that could be antifungal causing a die-off, and leaving you with fatigue from having to metabolize and excess of the toxins fungi can leave behind when they die.

6120c989fd5b69f42a0834b69b87955b

(24553)

on May 05, 2013
at 07:33 AM

The herbs and seaweed thing is mysterious. I'm sure there is an obvious reason that I haven't figured out yet. Paging Dr. House! Hmmmm...I'm gonna have to contemplate what the common thread might be with those. Both are super chlorophyll packed. They also have bitter components that could be anti-fungal causing a die-off, and leaving you with fatigue from having to metabolize an excess of the toxins fungi can leave behind when they die.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 09:45 AM

When I eat them both alone and mixed with other stuff. Squashes are okay, but herbs and seaweed wipes me out.

3
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 25, 2013
at 06:33 PM

You have all these foods listed individually, but who eats meals consisting of just one food? Which protein sources have you tried combining with which carb sources and how do those when combined make you feel? Sure if someone eats straight ice-cream they're gonna crash and be drained later, but who eats straight ice cream? Like what effect do Balanced possibly portioned meals have on you? ie, chicken, veggies (broccoli, carrots, turnip greens, asparagus), yams and maybe a tiny piece of cheese or slice of papaya?

Also how does meal frequency effect your energy levels?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 25, 2013
at 08:16 PM

So what about when you combine protein with veggies(green leafy/cruciferous) with carbs(tubers)?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:37 PM

Today I combined tubers and protein (no leafy greens). I was very tired afterwards.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:05 PM

I usually eat protein only in the morning, because when I combine protein with vegetables, I feel worse. Combinations are always worse for me for some reason. The best food is just pure protein alone. Not sure why. And I do eat straight ice-cream if I am at the mall - but not every day, it only happens when I am sick and tired of my bland diet.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 27, 2013
at 05:12 PM

Oops, sorry - your comment went unnoticed because Paleohacks did not send me a usual reminder :) I thought three meals a day is ideal. Or am I mistaken? Actually, recently I have been feeling very well but I take special shots every day - so yesterday I ended up eating all kind of junk because of it ( I still felt good though). But tomorrow I am back on my diet. My diet: two or three meals per day, meat only in the morning, soup with some fish and low FODMAP veggies for lunch and .... that's it. Cheese once in a while. What do you think? Thanks for answering!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 26, 2013
at 03:07 AM

Try adding a pound of turnip greens (canned, no added ingredients) tomorrow and report back. Also what is your meal structure? Infrequent large meals also wear me down.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 01, 2013
at 05:40 PM

What's your exercise/physical activity look like on a weekly basis?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:05 PM

No, I actually eat a lot.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 30, 2013
at 09:02 PM

maybe you are tired because you are barely eating? Could your body be telling you to eat more? Do you use pastured butter and / or coconut oil? I understand under eating might seem like your only option because everything seems to make you exhausted, but there MUST be a way to get more food into your body. It could also be that you are one of the people who does well with an all-meat diet.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 01:03 PM

http://www.youtube.com/watch?v=vBVk071N88M&feature=youtube_gdata_player .

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 12:35 PM

Get some exercise vb, exercise is good for the gut. http://www.leakygutcure.com/blog/exercise/exercise-affects-gut-health/

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 04, 2013
at 01:05 PM

http://www.youtube.com/watch?v=iT0q7tCSUZM&feature=youtube_gdata_player ,

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 06:58 AM

I can't do much - I am fatigued. So it is walking on a daily basis (not long walks though, only for about 30 minutes at a time).

2
32652cb696b75182cb121009ee4edea3

(5802)

on April 30, 2013
at 11:36 PM

VB, is it possible that in all the rabbit trails, you've overlooked something very simple? Like maybe iron? That's what stands out to me from your list. And maybe if you are combining the iron rich foods with something else, that something else is serving to block the iron?

Here is one blurb from http://www.drhoffman.com/page.cfm/120

"Meat, fish and poultry contain not only the highly bioavailable heme iron, but also a factor called MFP factor that promotes the absorption of nonheme iron from other foods eaten with them. Vitamin C, which also enhances nonheme iron absorption from foods eaten in the same meal, is the most potent promoter of nonheme iron absorption. Vitamin C captures iron and keeps it in the ferrous form, ready for absorption. Other factors that enhance nonheme iron absorption include citric acid and lactic acid from foods, as well as HCl from the stomach.

Some dietary factors bind with nonheme iron, inhibiting absorption. These include the phytates and fibers in whole grain cereals and nuts, the calcium and phosphorus in milk and supplements, the EDTA in food additives, and tannic acid. Tannic acid is present in tea, coffee, nuts and some fruits and vegetables. Recent studies reveal that soy may inhibit iron absorption."

So I'm wondering if you maybe have low HCl (which would go along with some of your other digestive issues) and maybe the calcium, phosphorus, tannic acids (and who knows what else) in other foods are further blocking iron absorption. And then throw in the leaky gut just for giggles.

Maybe try combining a meal of seafood (which has iron but usually would not give you energy) with some vitamin C, and see if there's a difference.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:57 PM

I am not low in calcium or phosphorus, only vit. D. Not sure avout tannic acids - never heard of those. My iron levels are normal, as far as I know.

32652cb696b75182cb121009ee4edea3

(5802)

on May 01, 2013
at 07:30 PM

The calcium and phosphorus in foods can block iron. That's just one source I quoted - there may be others.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 01, 2013
at 05:56 PM

Seafood with vitamin C... I will try that! Interesting!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 09:43 AM

Thank you for your advice. I will try it!

2
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on April 25, 2013
at 11:15 AM

Totally agree with everything Happy Now said, but I have a follow-up question: are you talking about the carby foods on their own, eaten plain, or as part of a meal? Because a lot of the blood sugar spike/craving stuff is due to insulin response, which is much more intense if you eat just carbs without any fat, so I wouldn't be surprised that eating a straight-up potato would give you cravings.

Same thing with the vegetables; if I eat just veggies I get a feeling I call "empty-full," where my stomach is physically full but my body is still not satisfied because it wanted fat and protein. But if I eat veggies as part of a meal, they help keep me full longer.

Also, does it matter what time of day you're eating these things (morning/evening, post-workout vs. not)? Do you notice a difference?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:10 PM

I have tried both as a part of the meal AND alone with some fat (olive oil). No difference. I still feel tired and exhausted. It does not matter when I eat carbs, but if I eat them in the morning, my whole day is pretty much shut.

1
F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 04, 2013
at 09:42 AM

Once again, I want to thank everyone who answered - I wish I could give you all the rest of my points.

1
3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on April 30, 2013
at 07:39 PM

If you asked me what foods would give you sugar cravings, I probably would have come up with the list you provided. Let's look at what happens when you eat a sugary treat or a piece of bread or some pasta. The body will break down all carbohydrates (except fiber) into sugar, and probably very rapidly. The increase in sugars in your blood send the signal out to make insulin. Insulin charges in like the Calvary and sweeps out the sugar and delivers it to cells (fat, muscles, every cell). Now, if your cells are full, they'll put up resistance to the sugar, and more will be stored in fat cells, or your blood levels remain elevated for longer if you have insulin resistance. (The cells are saying "Enough! I'm full!)

What happens next is that your sugar levels will keep dropping. The more refined carbs and simple carbs you eat, the higher your blood sugar will go. The more sugar you have in the blood, the more insulin you'll produce. The more insulin you produce, the more insulin you'll have in your system when your blood levels return to normal. This means that insulin will keep sweeping sugar out of your blood, creating a sugar deficit! That's bad! So your body makes you crave sugar so you can get re-regulated. Unfortunately, in our world, we overdo it, and the cycle repeats.

Most of the foods you listed on your energy draining list should either be avoided, or eating in small quantities. Eating quality complex carbs, like leafy greens, have less carbs, and take longer to break down, which won't create nearly the same insulin overreaction that bread, rice and potatoes have.

The one thing I noticed sorely lacking in your list is fat. Fat doesn't impact insulin level and takes longer to breakdown, leaving you fuller and more satisfied longer. Fat carries flavor, so you don't feel like your food is bland. Please note that the foods that keep you full and happy are higher in fat. Since most of the other foods don't have a lot of natural fat, add some. Olive oil goes good as does dicing up bacon to saut?? vegetables in works wonders. Have more fat in the morning! Bacon and sausage with your eggs is great for me. Some of us put coconut oil or butter in their morning coffee.

If you've just started this, it might take you a while to get your insulin response back to normal. By normal, I mean the way humans are supposed to be, and not what everyone says is normal.

1
10cadc0a2dff90c849c6d088832be324

(741)

on April 25, 2013
at 02:53 PM

Is the "Perfect Health Diet" a "limit your caloric intake to our set numbers" diet? Because if it is then the aim is to sell you on caloricly/nutritionally sparse foods to "fill" you up so you don't feel like your starving. In fact though diets like that starve you of nutrients in order to thin you out.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 25, 2013
at 03:05 PM

No, that's not the PHD recommendations at all. PHD recommendations come in food mass, not calories, and also the spectrum is large. For example, for animal sourced foods they recommend 3/4lb to 1lb of per day. They have similar recommendations for fibrous veggies, starchy veggies, sugary veggies, etc. They also have a list of foods to avoid. One thing I like about PHD is that they stress that SFA/MUFA are safe and delicious and also the easiest macro to reduce or increase to suit dietary goals - i.e. weightloss, maintenance, or gain. I definitely suggest giving their book a read.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 03:12 PM

My personal goal is to combat my sluggishness. I am tired all the time if I eat carbs. I am tired some of the time if I eat meat and veggies.

10cadc0a2dff90c849c6d088832be324

(741)

on April 25, 2013
at 05:11 PM

How's your caffeine intake? Is it possible you've expended your adrenal glands?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on April 25, 2013
at 08:02 PM

I haven't had any caffeine for 8 years. Except for chocolate, and only once every month or so.

0
A0c49f398499246c623e6527e9dd5ca2

(548)

on April 30, 2013
at 07:55 PM

There's nothing weird about your food list. You obviously are insulin resistant hence your body secretes insulin but your cells don't realize that and keep sending the signal 'give me food'. Your IR is probably caused by a high-fat but it can be reversed by going on a diet that's moe tended towards carbs.

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