23 overweight and struggling a bit!

daska

PollyOnAMission wrote: »

I think good carbs/starchy foods are important in the correct quantities for a)energy and b)fibre/nutrients. I don't mean refined sugar and I'm certainly NOT an advocate of processed foods. I'm talking about the same kind of low GI carbs that Fire Fox mentions. The main reason I think it's important to keep these carbs included (in the correct portion sizes and proportions) while dieting is because it just won't be sustainable longer term to remove these things from your diet, i.e. you will "cave" and end up putting weight back on.

I'm thinking mostly of diets like Atkins etc when I refer to the high fat/protein element: removing all those carbs is going to leave you lacking energy and hungry, so they need to be replaced with something. Replacing them fatty foods is going to have an impact on your health/heart etc.

I would agree that most people should probably eat fewer carbs but that's probably because they are eating too many to start with, specifically too many of the wrong carbs. All I'm saying is that I think the healthiest and most sustainable option is to have small amounts of the right types of starchy foods throughout the day (wholegrains/pulses etc). I think "going on a diet" is the wrong way to approach weight loss in general; it may work in the short term but removing required food groups/nutrients is not going to be healthy or practical in the long term. What is really needed is more of a "healthy lifestyle overhaul" which changes your attitude towards food in a positive way; adjusting habits and tastes, downsizing portions to be the correct size, focusing on healthy, balanced foods with nutritional value, cutting down on processed/refined foods and foods high in saturated fat and refined sugars, and finding a way to make all this work for you in day to day life for the long term.

:rotfl::rotfl::rotfl:

So ideally you want a lifelong 'diet' that leaves you not hungry, more alert, with more energy, better blood chemistry... and no foods forbidden unless they don't agree with you and cause you to put on weight?

Perhaps you need to watch the Gardner lecture I posted earlier? It compares Atkins, Traditional, Ornish and Zone diets. One of them beat the others on every count.

~Chameleon~

daska wrote: »

I love cocoa and cinnamon as well but I find it sweeter as a taste and I was really trying to give an example that others could relate to as lots of people find coffee or cocoa alone too bitter without sugar, let alone both together!

Ahh right, yes, with you on that one. I take my coffee black and find "hot chocolate" far too sweet, much preferring cocoa or even raw cacao, which is chocolate in its simplest form

Cinnamon is such a great spice, and has fantastic health properties, particularly for diabetics. I try to include it in my diet wherever I can. I'm a T2 diabetic caused by previously eating low-fat foods as recommended by the government/NHS and food industry but was unwittingly pumping my body full of sugar

Since becoming more food aware and educating myself about nutrition I no longer take Metformin & Gliclazide (or any statins) and my blood profile is that of a healthy young adult (I'm 40+)

JoeyG

Fire Fox, just out of interest why do you recommend jumbo oats instead of normal porridge oats?

I upgraded from smooth ready-brek style porridge to proper organic porridge oats about 2 years and I was nearly sick at first but now I love it!... I also use half the packet to make flapjacks, but now I'm wondering if I should upgrade again to jumbo oats?... I know this will make better flapjacks but will it work for porridge?

lostinrates

~Chameleon~ wrote: »

Your breakfast is very high in simple sugars (cereal, toast, OJ) which will cause an insulin spike and explains why you're feeling hungry again mid-morning. Try including more protein/fat for breakfast i.e. eggs, bacon, avocado, wholegrain toast, porridge etc as this will keep you feeling fuller for longer and also release energy slowly keeping blood glucose levels steady

One of my favourite breakfasts is banana & cinnamon omelette. Don't knock it until you've tried it, I've yet to meet anyone who hates it after trying it

Sorry if i have missed this, but do you sliced or crush the banana? I would like to try this over the weekend.:D

Fire_Fox

JoeyG wrote: »

Fire Fox, just out of interest why do you recommend jumbo oats instead of normal porridge oats?

I upgraded from smooth ready-brek style porridge to proper organic porridge oats about 2 years and I was nearly sick at first but now I love it!... I also use half the packet to make flapjacks, but now I'm wondering if I should upgrade again to jumbo oats?... I know this will make better flapjacks but will it work for porridge?

Porridge oats are flaked, steamed and dried, ie. they are processed which makes them easier to cook, chew and digest. Jumbo oats are larger pieces so tougher to chew and digest, this translates into a gentler effect on blood sugar levels AKA lower glycaemic index. Jumbo oats take longer to cook for porridge but they do work, best is to soak overnight in the milk. Some organic oats are the non-flaked/ jumbo ones, they look like this




For similar reasons you should steam rice without stirring never boil it, and select stoneground granary flour rather than modern finely ground bread flour.

~Chameleon~

lostinrates wrote: »

Sorry if i have missed this, but do you sliced or crush the banana? I would like to try this over the weekend.:D

It works equally well with both methods. I slice my banana and start frying it in coconut oil before adding the egg/cinnamon then make an omelette as normal.

I've also mashed the banana into the egg mixture and used that as my omelette basis... same results

lostinrates

~Chameleon~ wrote: »

It works equally well with both methods. I slice my banana and start frying it in coconut oil before adding the egg/cinnamon then make an omelette as normal.

I've also mashed the banana into the egg mixture and used that as my omelette basis... same results

Thanks, i will certainly try this. I love banana, cinnamon, cook with coconut oil and have a surplus of eggs atm!

Swan_2

Fire_Fox wrote: »

Porridge oats are flaked, steamed and dried, ie. they are processed which makes them easier to cook, chew and digest. Jumbo oats are larger pieces so tougher to chew and digest, this translates into a gentler effect on blood sugar levels AKA lower glycaemic index. Jumbo oats take longer to cook for porridge but they do work, best is to soak overnight in the milk. Some organic oats are the non-flaked/ jumbo ones, they look like this

hi Fire Fox
I like jumbo oats for my muesli base, but much prefer proper oatmeal for porridge, usually a mixture of medium & pinhead, made the traditional Scots way with water + a little salt & eaten with milk.
I never eat 'porridge' oats, all they produce is something resembling wallpaper paste, imho

How does oatmeal compare with jumbo oats in the context being discussed?

Fire_Fox

Swan wrote: »

hi Fire Fox
I like jumbo oats for my muesli base, but much prefer proper oatmeal for porridge, usually a mixture of medium & pinhead, made the traditional Scots way with water + a little salt & eaten with milk.
I never eat 'porridge' oats, all they produce is something resembling wallpaper paste, imho

How does oatmeal compare with jumbo oats in the context being discussed?

Pinhead is the largest pieces? If so you'd ideally stick with just that. In general the smaller the piece the easier to cook, chew and digest so the higher the glycaemic index. The less protein and fat you add the higher the glycaemic index of the finished product. If you aren't having much milk, maybe have an egg or suchlike alongside.

I just did a quick Google and one site claims the GI of steel cut oats to be slightly lower than jumbo oats, another claims it is slightly higher! Neither are a particularly reputable source, but common sense dictates they will be in the same ball park, both having lengthy cooking times and being chewier. Definitely better than porridge oats which I don't much like either.

PollyOnAMission

daska wrote: »

:rotfl::rotfl::rotfl:

So ideally you want a lifelong 'diet' that leaves you not hungry, more alert, with more energy, better blood chemistry... and no foods forbidden unless they don't agree with you and cause you to put on weight?

Perhaps you need to watch the Gardner lecture I posted earlier? It compares Atkins, Traditional, Ornish and Zone diets. One of them beat the others on every count.

I guess it depends if your priority is to lose a lot of weight more quickly, or to be more healthy overall (including weightloss). Depending on how overweight you are, it might be that substantial weightloss quickly would be the most beneficial thing to your health. Chances are you may well be able to do this more quickly on a low carb diet. But what about after that? Stay on Atkins forever? Personally I'd be extremely concerned about the long term impact on my health, especially as there is a history of heart disease and inherited high cholesterol in my family. I've said all along that very low carb diets often give quick weightloss results; my concern is their sustainability and long term health impacts.

The difficulty of sustaining a very low carb diet is demonstrated in that study you cite: the participants found the very low level of carb intake difficult to stick to and ended up increasing it away from the guidelines (essentially no longer following the Atkins diet). They were also the group with the biggest re-gain of weight between six months and a year. This to me suggests it might well help you lose a fair amount of weight quickly, but after a while it will be bloody hard to stick to and your weight will go back up. It doesn't appear to be a sustainable solution for the long term.

I would rather eat a fresh, homecooked diet based largely on vegetables and pulses with fruits to a lesser extent, some wholegrains (but not loads), nuts/seeds and proteins with a good amount of oily and other fish, lean white meat and not too much red meat. That way I can feel more confident that my body is getting the nutrients it requires without the concerns of the long term effects of high levels of saturated fat and cholesterol. I've eaten this way most of my adult life and I certainly feel it has been beneficial to me (health assessments back this up). If I'd gotten to the point where my weight was compromising my health more than an imbalance of nutrients/fats would, I would perhaps consider trying a very low carb diet to kick start the weight loss. However I doubt I could stick to it long term, nor would I want to for health reasons.

I'm not quite sure what your :rotfl: are in aid of