I really need to change my diet!

[StarShipControl]

It's making me feel crap. I know it's my own fault. I haven't been eating well lately and have been eating too much carbs and not much vegetables.
I just don't know how to get back to healthy eating when im craving toast and chips all the time.

I wonder if you're letting yourself get too hungry? Think about when you crave the carbs. Is it when you haven't eaten a previous meal? Or when you haven't had enough protein?

I find that if I have scrambled eggs in the morning, I don't get hungry for hours afterwards because of the protein. Could it be that you're relying on something carby in the morning and that's giving you a quick rush of energy that then fizzles?

@Antst I don't think so. I'm often eating when I'm not hungry. I don't eat eggs because I just hate the taste and smell and I don't have any dairy except a bit of cheese, because I don't tolerate it well.
I suppose that's why it's easier to eat toast.

Hmm, I'm wondering what you could eat with protein earlier in the day because you might find that that'll make you feel fuller for longer. Here are some ideas but many contain dairy:
https://www.eatingwell.com/gallery/8026150/high-protein-breakfasts-without-eggs/

I find that when I only eat toast, I do tend to feel hungrier faster.

Sometimes, too, the change in season sends my appetite into overdrive. It has just calmed down at last, but has been higher than normal during October. Maybe our bodies work that way, where we suddenly feel the need to store fat for winter!

Anyway, it helps me to get exercise and I wonder if you have a regular thing you do, like the gym or walking to/from work? Maybe it would help just by breaking a habit of getting hungry and looking for food at a certain time of day but I find it also makes me crave healthier food. As long as I don't get so hungry that I'd do anything for sugar, that is.

So I'd try including a bit more protein in the morning (to stay fuller for longer) and changing your schedule in case your body is used to thinking about food after work or at some other time.

Thank you for the link.
I like hummus and chick peas. I'll switch my bread to dark rye bread and make a batch of hummus. Not sure I want garlic breath that early though!
There are some other ideas that are inspiring me.

You might be interested in this article too that I just saw today. It's a bit of a slog but it does sound interesting. It's basically about foods that squelch hunger! That's what I need!

https://www.npr.org/sections/health-shots/2023/10/30/1208883691/diet-ozempic-wegovy-weight-loss-fiber-glp-1-diabetes-barley?utm_source=pocket-newtab-en-gb

You may be mistaking thirst for hunger? Sounds odd but I do this. Unless you know it's hunger because you've not eaten for ages, try drinking a glass of water when you're tempted to eat, wait 10 mins and see if that makes a difference.

No one in my family likes eggs but we also don't eat meat often either so I'm always trying to find ways to incorporate eggs in a way you can't taste them. One of my favorite breakfasts is oatmeal (I think it's called porridge in the UK?) not the instant kind- and right before it's finished you whisk together some milk and egg then stir it in to the oats. You can add anything you like for extra for flavor like cinnamon or whatever. No one in my family can taste the eggs but if you can, just use several egg whites instead. It's a good balance between healthy carbs and protein, plus fiber and other nutrients from the egg. It keeps me feeling full for longer and has lasting energy. After I'd been doing this awhile I read an article about how Jennifer Anniston eats this for breakfast every day and she's notorious for staying fit.

Another tip is to only buy what you really should be eating. You can't eat what you don't buy. So make sure your carb foods are whole grain. Your taste buds and cravings will adapt after you've been on a healthier diet for awhile. So make a rule of no eating out until you feel adjusted and back on track.

I think you need to focus on the things you should be eating rather than what you shouldn't. Work towards a regular pattern of eating, 3 meals a day is the norm but just find what works for you. If you enjoy snacks then build them into the plan.
Make you meals veg and protein based with whole grain carbs where you need them. I'm not really that bothered about carbs so am perfectly happy without them in main meals (more of my snacks incorporate carbs), but I know a lot of people need them.
Concentrate on getting as much veg in as pos. I aim for 10 portions a day but pick a number that is achievable for you. The easiest way to get veg in is by making them the main part of the meal. Think vegetable curries, chillies, casseroles, stuffed mushrooms or peppers, veg stir fries, jacket sweet potatoes with coleslaw and salad gets loads of veg in, cauliflower cheese, hearty soups etc. If you can't be bothered with too much chopping and prepping cheat and buy your veg ready prepared. Similarly if you don't want to be making your own curry paste buy it.

@TeenagersAngst that's so weird as I was just thinking I'm one of those people who probably mistakes thirst for hunger as I don't drink enough water.

@AtleastitsnotMonday I'm embarrassed to admit that even 5 portions a day would be progress! I often just fill up on toast with marmite then I'm not hungry for dinner but will pick at something when I'm peckish like cheese and crackers.

Start by adding rather than taking away. So have some vegetable soup with your toast, or have some roast veg or mushy peas with your chips etc. Get yourself in the habit of giving your body nutritious food as a reward rather than a punishment, and then you can adjust the ratios at a later stage if you want to.

Just adding some tomatoes to your toast and marmite, and some apples and/or grapes to your cheese and crackers would be a start!

I find the Zoe Instagram page really helpful, it's full of plant based food ideas.

I was stuck in a rut of having a sandwich or toastie for lunch every day but I'm eating stuff like roasted veg with home made hummus instead (I do a huge tray full so I've got enough for several days) sometimes I mix the tray of veg with a pouch of cooked lentils.

For breakfast I have porridge with mixed berries.

I keep a list and try and eat 30 different plants a week (this includes things like nuts/herbs/chickpeas)