I try to do a mid week post just to keep myself in line, but last week just got away from me! It was a fun week, with Monday night going to me very first Flames game, which made for a tired Tuesday, worked Wednesday night, which made for a tired Thursday…..you get the idea 😉
Anyways, workouts have been good again this past week. I biked Monday, Wednesday and Friday, and ran every day as I am doing the December run streak challenge.
Saturday I ran after work at the gym, and was having a great run, and then accidently knocked the “key” out of the treadmill, so it stopped and I had to start from 0. Mentally it put a kink in my plans so my run was a little shorter than I was hoping, but got some good hills in anyways.
This morning I weighed myself for the first time in over a week, because I was scared that it would be up, so I chose denial. I have been having so much trouble with trying to eat healthy.
It was 173, which is up a couple pounds from the last weigh in. The struggle is real!!
When I do my day of healthy carbs, I just can’t seem to quit eating, so I have decided to do the Keto diet with John and see if that works for me. I just wish I could be normal and eat good food without overeating.
I actually came across a website called eatlikeanormalperson.com. I haven’t read too far into it, but a couple of the articles I have read are pretty good! (Though there is some language that could be offensive).
After reading about my struggle to stay on the healthy eating track, one reader suggested I do a post about food addiction. That got me to thinking….is food addiction real? Or is it just something we use to excuse our unwillingness to use self-control?
Well, what is addiction?
Dictionary.com defines addiction as a physical or psychological need for a habit-forming substance, such as a drug or alcohol.
Merriam-webster.com : compulsive need for and use of a habit-forming substance (such as heroin, nicotine, or alcohol) characterized by tolerance and by well-defined physiological symptoms upon withdrawal; broadly : persistent compulsive use of a substance known by the user to be harmful.
Wikipedia.org: Addiction is a brain disorder characterized by compulsive engagement in rewarding stimuli, despite adverse consequences.
Most often, when we think of addiction, it is in regard to alcohol, drugs, or nicotine. The human body physically goes through withdrawals if it has become dependent on these things, and then no longer gets them.
But I am a coffee drinker….and if I quit cold turkey, my body definitely goes through withdrawals, because I have such a bad headache I can hardly see straight! So I believe caffeine is addictive and is in chocolate, coffee, some tea and so many things!!
I have heard the same from people who love sugar…if they quit feeding their body sugar, they have withdrawal symptoms!
But does that mean food in general can be addictive?
I really didn’t think so…..until I started looking into it more.
And its not food in general…it’s junk food that is addictive. Duh.
But really, while I was looking up food addiction, I came across this page called healthline.com. It has a great article on how junk food in some people works the same as a cocaine addiction…it releases the “feel good” dopamine in our brain.
When we constantly give in to our craving for junk food, our tolerance for sugar increases, and we need more sugar to release the dopamine.
When we don’t give ourselves that junk food, we get cranky because we are not getting that “feel good” feeling!
This really is a great article to read….it was a real eye-opener for me, and I could see that food addiction really is a real thing! https://www.healthline.com/nut…
I Need a Re-Start…
I have been trying to muscle through this eating thing. After all, it really is not complicated. It really does come down to taking in fewer calories than I am burning.
No matter if I do Low Carb High Fat, Low Fat, Vegetarian…..whatever diet I choose, I need to consume less than my body burns in a day or week.
I think no sugar is so important as sugar is addictive and provides the same feeling as cocaine would give a drug addict. Someone could totally abstain from using drugs, but a person cannot abstain from eating food.
But I CAN choose not to eat products with sugar in them and hopefully get rid of some cravings! It is so much easier said than done, but I won’t give up.
I had a few days of eating foods that are not getting to my goals. Though my main goal really is physically training consistently to get me prepared for the triathlon, as I said before, my secondary goal is to lose some weight to keep my body healthy on the way.
I am going to give the Low Carb High Fat way of eating a go. This seems like the easiest to get me through Christmas as I can eat cheeses and meats, but have to stay away from fried carbs such as spring rolls and breads of all sorts.
It won’t be easy…but since my husband is doing it as well (and looking GREAT!) it may be easier.
The idea with the keto diet, is that you are teaching your body to use fat for fuel, instead of carbohydrates. For many endurance athletes, this works well as you would burn through fat much slower than you would burn through carbohydrates, so your energy stores would last a lot longer!
Plus you don’t have the peaks and valleys of energy that you would if you are taking sugared energy gels and the quick sugars that we usually take in on a long distance course!
Fat is also very satisfying so you are not supposed to get those “want to eat” moments between meals. These are the reasons I want to try this way of eating!
The macros for keto are generally 60-75% calories from fat, 15-30% from protein, and about 5% from carbs.
If you are wondering what someone on a Keto diet eats, here is a short version:
Leafy Greens, squash, cucumbers, cauliflower, cabbage, broccoli, mushrooms, asparagus, artichoke, sauerkraut etc.
Most fruit is not allowed on a keto diet, but a small amount of berries, lemon, lime and such are OK.
All cuts of animal are good to eat, but it is better to go for fatty cuts. With chicken, it is good to eat the skin and go for the darker meat. Organ meat is also really good and nutritious. Sausages, salami, bacon, deli meat are all OK on keto. When we went through Costco the other day, we had hot dogs, and John just ate the hot dog with mayo and mustard, but not the bun.
Salmon is excellent because of its healthy fats. Also, sardines, crab, oysters, lobsters, etc are all good.
HERBS AND SPICES:
Most herbs and spices are OK, but always check ingredients on blends to make sure there is no added sugar or MSG
Fats make up most of the calories on a ketogenic diet, so you need to eat plenty! Olive oil, coconut oil, MCT oil, butter are all excellent.
Almonds, pumpkin seeds, chia seeds, nut butters made without sugar, are good, but peanuts are actually a legume, so they aren’t allowed with keto.
Some keto sites recommend to stay away from dairy as not everyone can tolerate dairy. Full fat cheese, cream cheese, cream, etc are acceptable sources of fat, but shouldn’t make up a large portion of your fat intake.
Coffee, tea, almond milk, coconut milk, sparkling water, and most non sugar drinks are OK. Diet pops are OK, but not recommended as they are made with aspartame, which some studies show has a negative effect on the body. If you are looking for a sweet pop like drink, look for something made with stevia, as this is a healthy alternative sweetener.
Stevia, xylitol, erithrytol are some of the acceptable sweeteners.
For a full lists of foods, check out ketosummit.com, or ketodietapp.com, or just google Keto food list and check out some sites!
Well, I hope this week is much better than the last week. My motivation is renewed, and my goal is to be in the 160s within 2 weeks!!
If you want to give keto a try sometime, let me know and we can work through it together!
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