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Thanks for bringing this up. I was thinking about that today.
The last time I lost weight, I kept it off for several years. The one thing I did differently then than I do now, was that I had completely cut out the refined white starches.
Things I ate instead of white starches:
Sprouted grain bread
Whole wheat pasta
Brown rice
My problem nowadays is that I started eating out a lot and got used to the taste of processed grains.
No rules, we are all just trying to minimize the amounts of refined carbs in our diets. Refined sugars and simple starches (white flour for example) are all very easily digested carbohydrates that can cause rapid elevation of blood sugar after eating. This causes increases in insulin, and frequently a rebound reaction of low blood sugar. Also, having all this excess sugar in the blood triggers the body to start storing the stuff as fat. The rebound hypoglycemia (low blood sugar) is why we frequently feel tired and hungry after a meal with lots of refined carbs. Enough of the diet geek stuff
The goal here is to minimize the amounts of processed sugars and refined carbs we eat, preferably by replacing the food with a better choice and not just by substituting an artificial sweetener. Look for the whole grain versions of carbs and reduce the amount of sugar you use, substitute healthy snacks for candy and pastries, etc. With time, your tastes will change and you will find that you are more sensitive to the sweetness of sugar and want less and less of it. Now for me, white breads and pastries are almost tasteless, or sickeningly sweet. I eat a bit of candy (mixed dried fruits and nuts with a few M&Ms;) - usually when I’m out kayaking and need a quick energy fix, but that’s about it.
Confession time… Today I ate a cookie. And the whole time I was eating it, I was thinking that it would have been just as satisfying to eat an apple.
I need to incorporate healthy snacks into my grocery shopping and remember to pack fruit in my lunch bag as I’m getting ready for work in the mornings.
By the way, I’m not being very strict with myself. I’m allowing myself to eat breads, cereals, etc. I’m just trying to have whole-wheat instead of white whenever it’s available, and my cereals are high-fiber with natural sweeteners. I have eaten some chips but since I don’t crave salty snacks, I don’t go overboard with them.
The main difference I’ve noticed so far is that I don’t feel so bloated as I had been before, and I also seem to be losing my cravings for the super-sweet stuff.
Well, yesterday I did have a cookie. But I didn’t feel too bad about it because it was a “treat” I had at a restaurant during a special occasion. And I had healthy food for lunch and dinner.
