Can't stop eating

[eyeballpaula56]

I am 12 stone and 5'7 with a BMI of 26ish so technically overweight but not so much that I could get medical assistance.

I have such a greedy, ridiculous attitude around food. I just crave beige, convenience food always. Today I had 2 sausages in a wrap, bread with cheese, loads of crisps, constant picking at crackers and nuts. Had a relatively balanced tea with one veg but only because it was a Gousto meal!

Everyday I promise myself I will change my habits for my health more than aesthetics but when it comes down to it and I'm hungry I just don't want fruit and yogurt or any of that. I want carbs and stodge.

I buy fruit for the dc but never eat it. I sit at night feeling disgusted at what I've eaten but that feeling only comes when I'm full and satisfied from eating junk!

I'm worried about my health but really can't fathom how people eat healthily and nutritiously everyday. I need a massive overhaul and don't know where to begin, doesn't help that I'm a rubbish cook.

Does anyone have any tips?

Solidarity, I am exactly the same. I have PCOS and feel really ill if I don't get carbs regularly. I've tried low carb a few times and felt like I was dying so gave up.

Carb overload like this gets your body hooked in an insulin/hunger cycle. To break the cycle you need to stop eating carbs and eat more protein. Thing is I don't know how you make yourself want protein when you're starving and all you want is carbs! The only time I've ever stuck at low carb long term was around 4 months and it got markedly easier after a week, if you can make it a week to break the cycle then it gets easier. But any stress and I cave which I imagine you do too or you wouldn't be here. So good luck!

Protein is great but in my work/home lifestyle I'm always on the go and the easiest thing to eat is sandwiches, wraps or pasta. I'm definitely hooked on carbs. I eat compulsively too. Tonight while making dc tea I just couldn't stop picking at stuff. I must have demolished at least 500 calories on nothing. It's so frustrating.

Protein to me makes me think chicken breasts, lentils that sort of thing. Just does not hit the spot in the same way. I wish it did.

I'm the same and a lot heavier than you.

I've just had a whole tin of rice pudding as my late night snack. Had a very healthy day of lots of fruit and veg, but it's as if my body craves the junk😳

I find availability is my down fall so I really try not to buy too much junk. Problem is the Christmas gifts of chocolate and biscuits. We still have loads left. I will take them to the food bank box tomorrow.

Really interested in your comments re PCOS and craving carbs. Is there a connection? I have pcos and love my carbs. Really struggle with losing weight.

You are not alone, Same height and I'm 14 st odds. Lose a stone , find it again. Used to be better but I just keep snacking. Everyday I say I will improve... guess gotta keep trying eh?

Oh also I was diagnosed with pcos in my 20s but healthy diet sorted that ans cysts went away. Blood showed normal too. But now 2 babies in and I'm 40 and cant stop snacking. Annoying.

You can have protein and carbs! Think chicken filled bagel or wrap, tuna sandwich, loads you can do with pasta, curry's etc. Meal prepping could help you lots, that way you can just grab and go. There is almost always a way to make the things you want but have a healthier version. Portion size and proportions are important too.

I find lots or recipes from IG. Most around 450 cals and they always have carbs. They can all be meal prepped and take around 20 mins at most to prepare

I'm trying to overhaul my diet at the minute and one thing that massive helps me is protein in the morning. As in loads of it!

I have a smoothie with frozen berries, milk and protein powder or a tortilla wrap with 3 eggs, a bit of cheese, ham, spinach

Your problem is likely not carbs in isolation but a combination of carbs and fat. A good place to start would be to leave carbs as they are but swap things you eat with carbs to healthier low(er) fat options. For example, your sausage in a wrap can just as easily be wrap with grilled chicken breast and a few veg (red peppers, tomatoes, rocket for example) and a spoonful of hummus as a "sauce". More nutrients, less fat, more protein and easy to eat on the go.
I don't buy "rubbish cook" argument. If you can read, you can follow a recipe. It maybe more of a habit/motivation issue and the fact that you don't plan it prep your lunches so it's easier to grab a meal deal with crisps and soggy supermarket sandwich.

I think that you are right in that your body is actually craving these substances.

If you truly want to cut down I think a good way is to make such foods taste bad to you and in my experience you can do that by going cold turkey.
If you cut out the foods you feel aren't great for you , and replace them with less processed ones, so instead of having chocolate bars have honey and yoghurt for instance, then after a while, if you try one again, the bars really do taste bad.

I know it sounds silly but if for instance you like eating biscuits, instead of buying them try to make your own for a while, then the packaged ones really won't do anything for you and because making from scratch requires time and effort, you don't tend to have as many.

I'm exactly the same so now I always make sure I have low carb bread, low carb wraps, low carb crackers, low carb pizza bases etc so I don't feel deprived. They cost a bit more but it's worth it to be able to have a bacon sandwich or pizza or cheese and crackers or fajitas any time without gaining weight. Most of them freeze (apart from the crackers) so as long as I make sure I've always got them I don't fall off the wagon so much now. The other thing I do is blend a high protein shake (there's a delicious vanilla one that tastes like the Mcdonalds vanilla milk shake) and keep it in the fridge and have a sip every time I get a hunger pang between meals. The protein kills the hunger quickly.

To start off thing about it as adding things to your food rather than taking them away. So still have the wrap, pasta or whatever but add loads (ideally half the plate) or salad or vegetables. This will make your overall diet more nutritious and when that becomes a habit then think about other changes you might want to take. It’ll take time, habits don’t change overnight.

Think in th other direction. Think about what you eat not what you cut out.

fill your fridge with delicious high protein foods and fruit/veg. Plan a couple of different breakfasts and lunches that hit the spot. Rotate them.
So a jacket potato with cheese and beans is awesome comfort food, but also nutritious. Have a handful of posh salad with it- rocket or pea shoots or something.
lentil dhal is really satisfying.
poached eggs eaten with toast soldiers out of the cup.

Every meal you add in to the rotation is a bonus.

have carrot sticks and hummus ready to snack while you cook.

I totally relate. I’ve been on keto a few times (very successfully weight loss wise) but still find carbs are my favourite food stuff. I’m currently doing a type of keto which is I allow myself one carb item in a day but only if I am craving it and NO carbs in proper meals. I am finding this easier to maintain than a blanket ban on carbs and I’m still losing the weight and eating decently.

Could you recommend some low carb bread and pizza please. I really miss my toast in bed each morning.

Are you anemic?

Agree with PP saying add things in rather than take things out. I used an app to track protein and fibre: I aim for 30g + of fibre and 90 g + of protein a day. It’s really hard to achieve and if you get a good chunk of fibre and protein into your breakfast is moderates appetite all day. Game changer for me to think about it this way round. Then try to add in 30 plants a week. Soon you will have no space for junk.

Me too, similar weight and same height as you. And like @Fishandchipsareyum I had PCOS as a young adult but it had rectified itself by mid thirties. I still have so many symptoms of it though 🤷‍♀️ I don't eat so much beige food, but I am pretty much addicted to carbs, bread and sugar. Yesterday I had a really good day of balanced meals, dh bought some chocolate and I ate 100g bar, destroying and calorie deficit. I exercise a lot which sort of helps keep my weight steady, but it also makes me so so hungry. I just can't seem to switch myself into healthy mode anymore like I used to when I was younger.

The only time I have ever been free of it was when I cut all processed food, grains and dairy and all sugar out of my diet on an American diet called whole30, except you're not supposed to do it forever, it's supposed to be 30-40 days max. I did 100 days and felt genuinely amazing, but introduced things back in and now I'm back where I started 😢

It's weird to recommend carbs (particularity processed carbs like wraps) to someone who is struggling with uncontrollable hunger/cravings. The suger/crash cycle is well documented.

A few ideas to try

Skip breakfast, this is intermittent fasting and by delaying that first dose of carbs you will delay the first blood sugar spike and the subsequent hunger cycle. It takes a while for your body to adjust as it's used to eating.

Alternatively, eat a fat/protein based breakfast for a similar effect. Eggs and bacon, cheese omelette, natural full fat yoghurt.

Try the fast 800 diet. It's only two weeks so you can give yourself a deadline. Delay don't deny. You can eat all that stuff after the two weeks. See how you feel after the two weeks. If you feel great then you can continue.

Rather then reduce carbs at all, just make better choices on which carbs. Ultraprocessed food (which often includes bread and pasta) will be effecting your hormones and increasing hunger. So make your own bread or buy 'artisan' sourdough. Potato is surprisingly low in carbs and completely unprocessed so swap out bread and pasta based meals. Baked cheesy potato skins, potato dauphnoir, mash etc. rice is a better option too although not completely unprocessed.

I find accountability the best for me. I track what I eat using my fitness pal and am shocked how many calories it’s so easy to consume. Don’t go all out as you’ll feel like you’ve failed when you have your first binge. I agree with introducing more of something before you start to take things away. Aim to have two veg at dinner, weigh your pasta so you know exactly how much you’ve eaten. Add in more protein. Focus on flavour, if you just eat grilled chicken and salad you’ll get bored.
I aim to be in calorie deficit everyday, sometimes it’s 400 other days it’s 150 the main thing is I burn more than I consume. Work out your base metabolic rate then set a realistic daily goal based on how active you are. Aim for consistency and don’t let one ‘bad day’ turn into ‘I’ll start again on Monday’. Stay hydrated and look for ways to satisfy yourself. I have a sweet tooth but instead of reaching for the haribo I snack on mini pickled onions and gherkins as they are sweet. Low cal hot chocolate is better than shoving down a bar of chocolate so look for substitutes that satisfy. I keep a list of easy healthy snacks so that I am reminded of what I can eat. Walk more if you can. Aim for overall being more healthy and eating nutritious food. It will start to pay off.

As others have said, stop trying to reduce food intake and instead boost the nutrition of your current food intake. Start with just adding fruit or veg to every carb snack. Eat the sausage roll then eat and apple and some cucumber. Eat the toast and then eat carrot sticks and cherry tomatoes. don’t worry about anything else.

Then slowly try to change your meals. Hungry? Have a proper meal not just a crappy snack. Have a veggie sausage, rice and salad. Etc. Don’t worry about eating less just make what you eat better. If needs be, eat more if it’s adding fruit and veg to your plate.

you have to prep veg and fruit to make it appealing. You say you’re on the go, so then cut up carrot and cucumber sticks to take in box, buy fresh berries if you can, take nuts, cheese sticks, cut up apple etc everywhere you go. Assume you will be hungry and anticipate it by prepping snacks and food.

your body will benefit from increased fibre, healthy fat and protein and your blood sugar won’t spike insanely every time you eat cheap carbs and then come crashing down again.

Intermittent fasting got rid of this for me. It's been 2 years now and I don't think I'll ever go back to a high carb breakfast - it just made me absolutely starving by lunchtime.

My weight dropped and stayed fairly stable too. I now don't really notice if I have carbs. I load up on things like dhal, Greek salads, poached eggs with avocado. If I have bread it's high quality sour dough. Very limited pasta and rice

You need to start your day with a protein based breakfast or you’ll be stick in a sugar/carb craving cycle all day. Bacon and 2 eggs should do it. Or Greek yoghurt and a banana, ideally with an egg first if you can manage it. Even good peanut butter on wholemeal sour dough/freshly baked wholemeal bread (from a baker, not supermarket - keep it in the freezer). Look up protein based breakfasts. There must be something you can force down. That’ll regulate your blood sugar from the beginning of the day and help with the cravings.

If nothing else, reduce your sugar. Going low sugar for January was what made everything easier.

My BMI is bigger than yours and I'm trying this:

No junk food bought at home specially the triggering foods that i overeat. Eg i binge brioche but dont care for crumpets. I binge milk chocolate but i can easily leave dark chocolate.

Adding instead of taking away mentality: im adding more water more vegetables morr protein (greek yogurt, tuna, mozarella) this makes me have less room for unhealthy stuff

Routine meals, 3 a day and 1 or 2 snacks if needed..if the clock says its too soon to eat i wait and drink water.

Getting more active

Trying new healthy recipes, new vegs

Visualising myself this summer feeling good in my summer dresses