To feel so stupid over hidden calories

[Cheeseandlobster]

I have been trying to be healthier for ages. I follow a lowish carb diet combined with intermittent fasting, do hiit exercises daily, drink loads of water and get on average 9 portions of fruit n veg a day (usually 7 veg 2 fruit). Yet the weight keeps piling on

My go to healthy lunch is veggie scramble. Mushrooms, peppers, courgette, spinach and jalapeño with 1 egg. My pan is shit and the mushrooms stick to the pan or burn so I have been adding more splashes of rape seed oil when this happens. I looked at the bottle yesterday and 1 table spoon is 124 calories so I reckon I have been consuming on average 300 - 400 calories extra in oil. Maybe more. That's another meal! And I feel like an absolute idiot for not realising sooner.

So out goes the pan and I have bought a new pan where you can dry fry and some spray oil with 1 calorie per spray just in case.

I thought I was being food savvy but now I just feel stupid. Does anyone else have any hidden calorie warnings or done something similar?

Hi @Cheeseandlobster

It is totally annoying when you uncover hidden calories - it might go a bit of a way to uncovering why you haven't been losing the weight you want.

If you are wanting to lose weight then you need to know a few things, the most important being what your body's daily energy needs are (how many calories your body needs to function). This varies for everyone dependent upon, weight, height, age, gender and how active you are. Look up the Harris-Benedict equation and you can work it out.

To lose weight your calories consumed must be less than calories that your body needs to function - it is the energy balance equation.

Every single 'diet' - keto, low carb, intermittent fasting, whatever the latest fad is - is designed to put you in a calorie deficit. But if you don't know how many calories your body needs to start then it is guess work.

Work out the calories your body needs and then put yourself into a deficit - the bigger the deficit the faster the weight loss. BUT DON'T GO EXTREME!!!! Knock off 300-500 a day, and cut yourself some slack....if you you are shaving off 2500 calories across a week vs your needs then a doughnut, glass of wine, pizza is not going to ruin everything!

If you work out the calories you need and create a deficit you can have your cake and eat it.

So work our your energy balance equation - calories needed, track what you eat on My Fitness Pal or similar (be specific with the tracking in terms of amounts) over a week and see where you are each day vs your calories needed number. If over calories your body naturally needs and burns, that is why you are gaining weight.

Don't track if you don't know what your real calorie target based on YOUR BODY - it is just irrelevant.

Do eat what you want ensuring it is balanced so you get a good mix of vitamins, minerals and nutrients and the best diet for you is the one that is sustainable and you enjoy eating.

If you put yourself in a calorie deficit and you don't start to lose weight I'd be surprised - perimenopause/ menopause/ hormonal issues can impact but that is generally because our energy/ calorie needs are impacted. Our energy needs get lower but people might try a diet that has worked for them in the past BUT due to lower energy needs are still in a calorie surplus not deficit.

Work out your energy needs and your energy balance equation and you will unlock a new way of a) managing your weight b) realise that you don't need to restrict the food you love.

I always used to dislike my own stir frys - too greasy/oily - then I made one at a cookery school, and learned that other than a tiny amount to start off the onions, you effectively steam the vegetables by adding water.

Mushrooms in particular do drink up oil - I either steam in the microwave, or oven bake with a tiny amount of garlic butter.

A lot of the nutrition websites allow people to add without any editing/reference checking, which means 90% is fine, the rest a bit dubious.
I tend to keep a spreadsheet, and access Waitrose website for nutrition data (or the back of a packet).

Mayonnaise was a shocker for me - I don't have loads, but realised 2/3 of calories in a meal were in the mayonnaise with the salad.

@Gwenhwyfar

"Gwynhwyfar yes tinned beans like heinz have sugar "

It's still the sauce that has sugar isn't it. If you wash the sauce off, no sugar, surely? Or at least no added sugar.

Yes, it’s the sauce that is sugar loaded. I’d just buy tinned butter beans or similar, rather than rinse the sauce off baked bean - they’d turn to mush and it just sounds a wee bit bleak rinsing the sauce from your beans,

I asked for low calorie dressings that don't have additives/preservatives. I don't like garlic/chilli. Mustard has additives and preservatives in it anyway

Mustard only has additives in it if you buy processed mustard products. I tend to use powdered mustard (only contains mustard) or wholegrain mustard seeds in my dressings (use a pestle and mortar)

Personally I love using the juice of any tomatos I've cut for the salad and adding just a squeeze of lemon juice and some flakes of salt and a teeny drizzle of proper olive oil, mixing altogether with the back of the knife and then scraping it all onto the salad.

Alternatively just salt and lemon juice is often enough.

@Gwenhwyfar

"Gwynhwyfar yes tinned beans like heinz have sugar "

It's still the sauce that has sugar isn't it. If you wash the sauce off, no sugar, surely? Or at least no added sugar.

If you're going to just wash the sauce off why on earth wouldn't you just buy a can of cannallinni beans?? Surely it would work out cheaper and be a lot less hassle.

Chicken and duck skin. Gravy. Cut off all fat from meat.

@pastabest

Good fat in the right amount is generally now considered good for weight loss.

We should be eating more good fats, more good proteins, hardly any refined/ processed carbs and as little sugar as possible.

Avoid anything 'low fat', processed, and anything that has added sugar to it. Use extra virgin olive oil and butter for cooking, for example.

Came here to say this, @pastabest has put it much better than I could have done. Also, a little tip which I have recently learned to do when intermittently fasting, but find really hard - decide when you are going to "close the kitchen" (start your fast) every evening, from day to day, and stick with it! It seems to be making a difference for me.

@scottishnames

OP In the kindest possible way, as previous poster suggested, I think you are doing neither 'pure' low-carb or 'pure' low-calorie, but a mixture of the two. All the fruit and veg are great, but they are not carb free.

For instance, 100 grapes - not very many - is approx 15 g carbs; 100g of red pepper (half an average one, weighed including core, stalk etc) is approx 6 g carbs; 100g of raw onion (half a small one, unpeeled) is around 7.5 g carbs; 4 or 5 little tomatoes are approx 10g carbs. Half an avocado is 8 g of carbs. A small baked potato is approx 30g carbs; a satsuma is 12 g carbs etc etc. From your example day's meals, that's between 80 and 90 g carbs a day, without counting any veg or any other carbs , apart from the potato, in your evening meal.

That's pretty low, but might not be low enough to keep losing weight or maintain weight loss. This is quite interesting:
www.ncbi.nlm.nih.gov/books/NBK537084/

The Mumsnet low-carb bootcamp thread has very useful tables of carb contents of foods. Collins Gem Carb Counter - a cheap little book - is also excellent. I cook for a family member who has to follow a low-carb diet on medical advice; I rely on it!

For the poster who asked about additive-free dressings, they are so easy to make yourself: olive oil, lemon juice or vinegar, salt, pepper, herbs/bit of mustard/sliver of garlic /pinch of chilli if liked. Put in jar with secure lid and shake vigorously. The mixture wil emulsify (go creamy). Will keep a week in fridge. Shake again before use each time.

It's all so scientific and makes food a bit of a chore. I guess though if I weigh and measure things to begin with, I will start to be more aware of what I should be eating.

at the whole cannister of oil being used on popcorn. For me I guess I just wasn't thinking of the oil which is daft. I was so focused on all the veg and the "healthy" oil that I just didn't think how calorific it was

@Harrysmummy246 why is that a myth? I am not trying to be argumentative. I am genuinely interested. Though to be fair with me I don't really think of burning extra calories after rather than how I feel during and after. I went on holiday in Sept and was doing lots of walking up and down hills but no hiit and my body looked a bit less toned by the end of it. I feel hiit works for my body rather than steady state cardio

they look nice. Are they oven baked eggs?

Yes @Cheeseandlobster here's a random recipe: www.eatwell101.com/keto-low-carb-breakfast-egg-muffins-recipe

You basically just put your veg in the bottom, pour over egg mixture and bake. If you do them in silicone cupcake cases you can just pop them out you don't need any oil.

"If you're going to just wash the sauce off why on earth wouldn't you just buy a can of cannallinni beans?? Surely it would work out cheaper and be a lot less hassle."

It's not me buying the baked beans is it so no need for the attitude.
Not sure about cheaper. At one point baked beans were the cheapest thing you could find.

Coffee. I was shocked when I realised how many calories were in my latte.

Try steaming the veg instead if you can. Zero oil and more vitamins 😃

"shock at the whole cannister of oil being used on popcorn."

I don't even see how this is possible with the 1cal spray. It would take you forever, or was the person taking the top off and just pouring it in?

Baked beans defo cheaper than cannellini beans - value ones are pennies, Jack Monroe used to recommend buying them
And washing off the sauce for other recipes.

breakingmuscle.com/fitness/the-myth-of-interval-training-and-epoc/
THis has references and explains somewhat. It's, at best, slight, and not for everyone. But, I have an exam in under an hour, so I'm not going off down a rabbit hole of proper papers. Chances are though, you are overestimating effect of exercise and underestimating intake, especially if, as you say, you're not weighing and measuring.
As more anecdata, the thinnest I have been in my adult life (not healthiest, or fittest) was the year I was teacher training so constantly speed walking between stations, home, school and uni....

What you are eating sounds quite healthy and balanced - are you sure you aren't aiming for a weight that is too low?

Sainsbury do a one calorie olive oil spray - you are paying for the packaging & little pump, but extra spend works because a) it is only OO, b) the pump doesn’t clog & c) it does limit the calories intake.

Loads of hidden calories taken on if you don’t manage the size of your portions, even the plainest of fruit & vegetables. It all mounts up.

Measure out portions of carbs before you cook them. Do not rely on doing it by eye or approximate grabfuls.

Juices - water it down.

Saving drinking alcohol for the weekend - that might work if you pared right back over the week & then had just a glass.

It takes a deficit of 500 calories every day to loose 1-2lb per week - a big scoff with booze at the weekend can add 3500 calories which maybe why you are not making progress you’d like.

Weightwatchers helped me get to grips with portion sizes & mindlessly woofing hidden calories. It’s not for everyone. But I found that if I got to grips with the point values of foods, I could eat really well, felt full & slowly the weight came off. So in practical terms, I could have a homemade lean mince bolognese packed with vegetables with a smaller measured portion of pasta - still a good scoff.

I’ve not tried Noom which is all over social media. Others may share if it works for them.

@mumofonekh

Hi *@Cheeseandlobster*

It is totally annoying when you uncover hidden calories - it might go a bit of a way to uncovering why you haven't been losing the weight you want.

If you are wanting to lose weight then you need to know a few things, the most important being what your body's daily energy needs are (how many calories your body needs to function). This varies for everyone dependent upon, weight, height, age, gender and how active you are. Look up the Harris-Benedict equation and you can work it out.

To lose weight your calories consumed must be less than calories that your body needs to function - it is the energy balance equation.

Every single 'diet' - keto, low carb, intermittent fasting, whatever the latest fad is - is designed to put you in a calorie deficit. But if you don't know how many calories your body needs to start then it is guess work.

Work out the calories your body needs and then put yourself into a deficit - the bigger the deficit the faster the weight loss. BUT DON'T GO EXTREME!!!! Knock off 300-500 a day, and cut yourself some slack....if you you are shaving off 2500 calories across a week vs your needs then a doughnut, glass of wine, pizza is not going to ruin everything!

If you work out the calories you need and create a deficit you can have your cake and eat it.

So work our your energy balance equation - calories needed, track what you eat on My Fitness Pal or similar (be specific with the tracking in terms of amounts) over a week and see where you are each day vs your calories needed number. If over calories your body naturally needs and burns, that is why you are gaining weight.

Don't track if you don't know what your real calorie target based on YOUR BODY - it is just irrelevant.

Do eat what you want ensuring it is balanced so you get a good mix of vitamins, minerals and nutrients and the best diet for you is the one that is sustainable and you enjoy eating.

If you put yourself in a calorie deficit and you don't start to lose weight I'd be surprised - perimenopause/ menopause/ hormonal issues can impact but that is generally because our energy/ calorie needs are impacted. Our energy needs get lower but people might try a diet that has worked for them in the past BUT due to lower energy needs are still in a calorie surplus not deficit.

Work out your energy needs and your energy balance equation and you will unlock a new way of a) managing your weight b) realise that you don't need to restrict the food you love.

Sorry I missed this earlier. This is really helpful - thank you

yanbu
the amount of calories of some foods is astonishing.

nuts
cheese
oil
mayonaise
nut butter, chocolate spread
sandwich fillers

use scales and measuring spoons to measure your meals and note every calorie passing your lips for a week.

"Zero oil and more vitamins 😃"

You need a bit of oil to release some vitamins though.

"As more anecdata, the thinnest I have been in my adult life (not healthiest, or fittest) was the year I was teacher training so constantly speed walking between stations, home, school and uni...."

And for me was when I had a standing up and walking around job. I was also unable to run for the bus when I had this job so still not really fit. However, it's not something I can recreate now.

@Gwenhwyfar

"As more anecdata, the thinnest I have been in my adult life (not healthiest, or fittest) was the year I was teacher training so constantly speed walking between stations, home, school and uni...."

And for me was when I had a standing up and walking around job. I was also unable to run for the bus when I had this job so still not really fit. However, it's not something I can recreate now.

Also, tend to have less time to eat with these sorts of jobs and, standing all day really does actually expend more energy. Oh, and if you're standing OUTSIDE all day as I do now...

I'm under no illusions as to why I'm putting on weight just now. However, I'm choosing not to do anything about it til after holiday that starts next week. Then I'll do more steady state exercise and log everything on MFP (if nothing else, makes me assess if I really want to log in and at least eyeball the stated portion size and compare)

In terms of insulin spikes and low GI I think everyone is different and reacts differently to different foods.

I sometimes wonder if people saying that jacket potatoes are high GI and will leave you hungry in a bit as it causes a blood sugar spike have ever eaten one.

Conversely I wonder how people find porridge filling at all unless they have a huge portion or have nuts or something else like that with it.

[quote WineGetsMeThroughIt]Haven't read the entire thread because I was getting frustrated with all the misconceptions.

As others have said, you're doing a mixture of different diets and they're not working for you. They are counter productive. I would recommend going Keto. Try it for a month and see how you get on. I have lost nearly 50th lbs in a year doing Keto, and now weigh 116lbs. Keto saved my life. I had PCOS and was insulin resistant. There are hidden carbs in everything. Fat and protein are your friends, especially the older we get. I limit myself to 20-25g carbs per day and enjoy daily meals of things like steak, eggs, sausages, steamed green veg, Keto cauliflower cheese, salads with avocados, full fat cheese and dairy (not milk unless it's whole lactose free), butter, olive, coconut & avocado oils, nuts, 85% dark chocolate, etc. I am never hungry. The fat and protein keep us full. It's the carbs that spike your insulin levels and cause cravings And make you hungry.

I will never go back to eating the way I used to before. There is a huge amount of hidden sugars in fruit and sauces. Try going Keto for a month And see how you do. I gave myself a month to try it, and lost nearly 7lbs in the first week (mostly water weight obviously), but the weight kept coming off and I stuck with it and I'm almost 50lbs down and feel better than I ever have before.

Have a watch if the Dr Berg videos on YouTube. He does many specific to women and menopausal women explaining the effects of carbs and insulin and hormones on our bodies. Here is one he's done for keto beginners. Good luck!

[/quote] We're the same. Limit ourselves to 20-25g carbs a day. Don't calorie count at all. I'm vegetarian, so all our meals are also veggie. I love it, because I can indulge my love of cheese (and luckily it doesn't cause me to stall). Also drink dry white wine and full bodied red wine, so really don't feel like I'm missing out.

We come off it for holidays, and at Christmas etc. Whilst I enjoy indulging in all the treats I can't normally have, it does play havoc with my digestion, and I'm always glad to get back on the low carb diet.

For me, it's the only diet that works for me (am also peri-menopausal and have an under-active thyroid caused by Hashimoto's). It doesn't feel like a chore at all (done it for so long now that I know what I can't and can't have and the rough amount of carbs in stuff).

I've lost 4 stone, and if I didn't keep on going on holiday and having breaks from it (I'm vegetarian, and also gluten-free, so it's virtually impossible to stick to when away!) I'm sure I'd have lost even more. For me, I will be eating this way for life I suspect, and that's fine by me.

My husband has lost a similar amount of weight, and also finds it easy to stick to. He eats meat, although not at home, but takes things like sliced meat and cheese or tuna to work. He is the cook in our house, and the inventive dishes he comes up with are fabulous, not to mention the low carb baking.

"Conversely I wonder how people find porridge filling at all "

I find it quite filling, ditto jacket potatoes.
I think some people are extrapolating from diabetics for the whole GI/sugar thing. Non-diabetics shouldn't be getting such strong reactions to sugar and starch.