Wednesday, February 29, 2012

Re: [fast5] wake up starving in the middle of the night

 

That "crazy hungry" thing is one of the reasons I've been trying to figure out the whole food issue. I used to be "crazy hungry" ALL THE TIME. I'm not sure what-all causes it, although it has gotten way better since I started changing my diet. Here are a few things I think affect it:


1. Fibers. Your diet does not seem to have many. Our ancestors actually ate a lot of plant material (they can tell by the dental wear patterns) and the fibers, as they digest, produce butyrate in your gut. This stuff is highly great for your gut, and makes you satisfied for hours and hours after a meal. Konjac is one of the best fibers.

2. Format of your foods. You mention "Apple Crumble". What is an Apple Crumble? I'm guessing it includes apples plus some cookie-like topping? How about eating say, 2 whole fresh apples? 

3. Fresh foods. Adding a lot of nice green vegies to my diet makes me feel great. Like, today I had 3 cups or so of mixed lettuce, carrots, sweet peppers, anaheim peppers, celery ... topped with a salad of tuna, lime juice, Sciracha sauce, homemade mustard. Then half a tilapia, fried in coconut oil, and some sauteed asparagus, with a kind of pesto made from pureed basil and raw cashews and garlic. That was some hours ago, but I can't think about food at this point, I'm too full. And I'll still be too full tomorrow. Note that most of the meal is vegies ... they do good things. The spices do good things too: ginger, pepper, and all the others are really good for your body, and give your metabolism a boost.

4. Cortisol: absolutely. It's a big one in the gluten-intolerant community. One whiff of gluten, and I have "the hungries" for days. Casein does it to me too. You can experiment with what works for you in that department.

5. Just plain lack of calories. You are really active, and within 5 lbs of your goal weight? How do you know what your goal weight really is? YOU might think your body should be "120", but your appestat is thinking, "125!". People who want to be really "ripped" have a lot of tricks to do that, including just plain suffering through it. All in all, the "weight" is just a number, and the extra 5 lbs might be fat, or it might be extra water, muscle, or nice strong bones (strong bones weigh a lot). But women tend to carry extra fat under the skin so your body might rebel against getting rid of it.

One trick that the body builders use ... that works ... is MCT. It's an oil, part of coconut oil, and it does seem to trick the appestat when used with meals and good for getting rid of that extra 5 lbs. The main downside is that it is rather pricey, and should not be taken on an empty stomach. I'd try extra soft fiber first though, esp. in the form of fresh vegies.


On Tue, Feb 28, 2012 at 11:03 PM, churyl <churyl@gmail.com> wrote:


I have been trying to do fast five on and off for years, but have an obstacle I run into. I've never been able to do fast five for more than a day or two.

I typically fast in the morning. I try to make it until 12p and then eat till 5p. But I get too hungry a few hrs after I fall asleep. Like crazy hungry. I think it might be a cortisol issue? So I wait and eat between 2p and 7p. Same thing. I stretch it out to 8p. Same thing. It's much worse when I exercise. I've tried eating eggs and canned fish at 8p and going to sleep at 930p. Still wake up starving sometimes. It takes me two to four hours to get back to sleep. I noticed that carbs at night make it worse, so I eat carbs earlier in the day. I STILL wake up hungry.

I eat a paleo diet. 50% fats, 25 to 30% proteins. About 1800 to 2000 calories a day. I dont eat sugar in any form, except on special occasions. I bike an hr a day for transportation. I do crossfit once a week. 

I have five pounds to lose and I just can't. I'm going to get my vit d levels tested, in case that is the issue. Any ideas? How many calories do you eat a day? What do you eat?

Here's a sample of what I do for food and exercise:

February 15, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic - Bacon Rindless 50 g, 2 slices cooked 140 1g 2g 11g 0mg 0mg 0g 0g
Homemade - Beef Broth, 1 c 15 0g 0g 3g 0mg 0mg 0g 0g
Lunch
Boudin Bakery - Spring Salad (Small) W/ 1 oz Dressing, 1 Small Salad w/ Dressing 240 11g 21g 3g 10mg 360mg 8g 2g
Boudin - San Francisco Clam Chowder, 1 cup 190 21g 10g 4g 10mg 990mg 0g 1g
Dinner
Hibachi Grill - Steamed Broccoli , 1 cup 30 6g 0g 3g 0mg 29mg 2g 2g
Homemade - Scrambled Eggs (1 Egg), 3 large egg 225 3g 15g 18g 645mg 0mg 0g 0g
Generic - Ghee, 7.5 g 56 0g 6g 0g 0mg 0mg 0g 0g
Planters - Peanuts - Lightly Salted, 1 pack (56g) 330 9g 29g 15g 0mg 95mg 2g 5g
Snacks
Lard, 0.33 tbsp 38 0g 4g 0g 4mg 0mg 0g 0g
Texas Star Nuts - Walnuts, 1/3 cup 267 4g 25g 7g 0mg 0mg 0g 4g
TOTAL: 1,531 55g 112g 64g 669mg 1,474mg 12g 14g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 193 50  
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 338 35  
TOTALS: 531 85 0 0 0

February 16, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Lara Bar - Peanut Butter Cookie, 1 bar (1.7 oz) 220 23g 12g 7g 0mg 70mg 18g 4g
Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
Dinner
Pistachios - Pistachios , 18.75 shelled 56 0g 8g 4g 0mg 2mg 0g 0g
Beef, Brisket, Trimmed to 1/8" Fat - Braised, 3 oz 246 0g 16g 24g 65mg 41mg 0g 0g
Superior Farms - Ground Lamb, 4 ounces 290 2g 23g 19g 85mg 80mg 0g 0g
Homemade - Apple Crumble, 0.63 slice 228 38g 8g 2g 13mg 77mg 0g 4g
Homemade - Scrambled Eggs (1 Egg), 3 large egg 225 3g 15g 18g 645mg 0mg 0g 0g
Snacks
Green Pastures Blue Ice Clo - Fermented Cod Liver Oil, 15 ml 120 0g 15g 0g 23mg 248mg 0g 0g
TOTAL: 1,446 67g 98g 84g 831mg 718mg 18g 8g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 251 65  
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 48 5  
TOTALS: 299 70 0 0 0

February 17, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Lunch
Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
Homemade - Chicken Soup Broth, 1.5 cup 57 1g 2g 7g 0mg 300mg 0g 0g
Deli - Beef Mortadella With Pistachios, 168 g 270 9g 12g 27g 75mg 2,670mg 0g 0g
Cheese - Gouda, 4 oz 403 3g 31g 28g 129mg 927mg 3g 0g
Dinner
Homemade - Slow-Cooked Pork & Beans, 1.5 Cup 326 24g 9g 36g 84mg 606mg 0g 3g
Lifeway Kefir - Plain Unsweetened, 0.25 cup 28 3g 1g 3g 3mg 31mg 3g 0g
Snacks
Lara Bar - Chocolate Mint, 1 bar 190 25g 9g 5g 0mg 0mg 19g 5g
Lee's Pig Skins - "Seasoned Dipper" Cracklins, 0.75 oz. (14g) 120 0g 7g 14g 23mg 375mg 0g 0g
TOTAL: 1,417 65g 71g 125g 314mg 4,909mg 25g 8g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, 12-14 mph, moderate (cycling, biking, bike riding) 314 40  
TOTALS: 314 40 0 0 0

Exercise Notes

Skipping

February 18, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Trader Joe's - Double Chocolate Biscotti, 2 Biscotti (28 g) 300 38g 16g 2g 40mg 120mg 26g 2g
Puffins - Peanut Butter Cereal, 3/4 cup 110 23g 2g 3g 0mg 230mg 6g 2g
Lunch
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Trader Joe's - Organic Lowfat Yogurt, Raspberry, 6 oz. 130 23g 3g 7g 15mg 75mg 19g 0g
Dinner
Cheesecake Factory - Original Cheesecake(Corrected 9/6/11), 0.5 slice (151g) 230 22g 15g 4g 80mg 165mg 17g 1g
the Cheesecake Factory - New Orleans Shrimp, 0.5 dish 353 49g 7g 12g 0mg 0mg 2g 0g
Snacks
Ghiradelli - Dark Chocolate Squares With Caramel, 1 squares 63 9g 4g 1g 2mg 12mg 7g 1g
TOTAL: 1,287 165g 54g 36g 352mg 773mg 78g 6g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 48 15  
TOTALS: 48 15 0 0 0

February 20, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Silvey - Mexican Frittata, 1.5 Slice 612 17g 42g 42g 515mg 1,353mg 7g 3g
Simply Potatoes - Shredded Hash Browns, 1/2 cup 70 16g 0g 1g 0mg 55mg 0g 1g
Uncle Eddie's - Vegan Cookies - Chocolate Chip Walnut, 5 cookie 650 90g 30g 10g 0mg 550mg 50g 0g
Dinner
Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
Bill's - Shrimp - Sauteed, 3 oz 77 0g 1g 24g 165mg 160mg 0g 0g
Boston Market - Beef Brisket, 2.5 oz 144 0g 8g 18g 59mg 356mg 1g 0g
TOTAL: 1,576 123g 81g 100g 739mg 2,474mg 58g 4g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 48 15  
TOTALS: 48 15 0 0 0

February 21, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic - Egg Scrambled - Large (Usda Data), 3 egg 210 2g 10g 9g 416mg 132mg 0g 0g
Butter - Salted, 2 pat (1" sq, 1/3" high) 72 0g 8g 0g 22mg 58mg 0g 0g
Homemade - Chicken Soup Broth, 1.5 cup 57 1g 2g 7g 0mg 300mg 0g 0g
Pork - Cured, bacon, cooked, pan-fried, 2 slice cooked 84 0g 6g 6g 18mg 384mg 0g 0g
Dinner
Olive Garden - Salad With Dressing, 1 serving 290 23g 20g 5g 0mg 1,530mg 0g 4g
Generic - Steamed Clams - Small/Medium/Large, 1 cup (8 large clams, 12 medium clams, 15 small clams) 138 5g 2g 24g 63mg 708mg 0g 0g
Old Country - Sourdough Bread , 2 slice 180 34g 2g 6g 0mg 300mg 0g 2g
Butter - Salted, 1 tbsp 102 0g 12g 0g 31mg 82mg 0g 0g
TOTAL: 1,133 65g 62g 57g 550mg 3,494mg 0g 6g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 310 80  
TOTALS: 310 80 0 0 0

February 22, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Butter - Unsalted, 1 tbsp 102 0g 12g 0g 31mg 2mg 0g 0g
Lunch
Butter - Salted, 1 tbsp 102 0g 12g 0g 31mg 82mg 0g 0g
Dinner
Trader Joes's - Chicken Chili With Beans, 1.5 cup 435 48g 14g 29g 75mg 1,215mg 9g 9g
Fritos - Original Corn Chips (1 oz) Bag, 1 Package 160 15g 10g 2g 0mg 170mg 1g 1g
Bill's Daisy - Sour Cream, 2 Tbsp 60 1g 5g 1g 20mg 15mg 1g 0g
TOTAL: 859 64g 53g 32g 157mg 1,484mg 11g 10g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 194 20  
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 174 45  
TOTALS: 368 65 0 0 0

February 23, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kerrygold Irish Butter - Butter, 3 Tbsp 300 0g 33g 0g 90mg 315mg 0g 0g
Lunch
Sadler's Smokehouse - Beef Brisket, 3 ounces 260 0g 19g 21g 70mg 560mg 0g 0g
Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
Carl's Junior - Cheeseburger - Kid's, 1 burger 290 25g 15g 12g 40mg 790mg 5g 1g
Dinner
Schwan's - Beef Hot Dog, 1 frank(2oz) 150 0g 14g 6g 30mg 510mg 0g 0g
Homemade - Ham Hock and Navy Bean Soup, 1.5 cups 340 50g 7g 23g 15mg 210mg 0g 19g
Homemade - Scrambled Eggs (1 Egg), 3 large egg 225 3g 15g 18g 645mg 0mg 0g 0g
Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
Snacks
Green Pastures Blue Ice Clo - Fermented Cod Liver Oil, 15 ml 120 0g 15g 0g 23mg 248mg 0g 0g
TOTAL: 1,923 82g 138g 90g 913mg 2,833mg 5g 23g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 233 60  
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 194 20  
TOTALS: 427 80 0 0 0

February 24, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kerrygold Irish Butter - Butter, 3 Tbsp 300 0g 33g 0g 90mg 315mg 0g 0g
Lunch
Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
Kerrygold - Pure Irish Butter Unsalted, 1 tbsp 100 0g 12g 0g 30mg 0mg 0g 0g
Homemade - Ham Hock and Navy Bean Soup, 1 cups 227 33g 5g 15g 10mg 140mg 0g 13g
Dinner
Bird's Eye - Steamed Broccoli, 1.5 cup 45 6g 0g 3g 0mg 30mg 3g 3g
Napa Valley Naturals - Extra Virgin Olive Oil, 1 Tbsp (14) g 120 0g 14g 0g 0mg 0mg 0g 0g
Blueberries - Raw, 0.33 cup 28 7g 0g 0g 0mg 0mg 5g 1g
Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
Oscar Mayer Bacon - Bacon - Hearty Thick Cut Bacon, 1 slice 50 0g 5g 4g 10mg 250mg 0g 0g
Vital Choice - Sardines, 1 Can 62g 220 0g 12g 28g 78mg 90mg 0g 0g
Snacks
Liqumins - Concentrace, 1/2 tsp 0 0g 0g 0g 0mg 37mg 0g 0g
Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
TOTAL: 1,351 50g 101g 65g 218mg 1,062mg 8g 20g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 77 20  
TOTALS: 77 20 0 0 0

February 25, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
Butter - Salted, 2 tbsp 204 0g 23g 0g 61mg 164mg 0g 0g
Lunch
Homemade - Ham Hock and Navy Bean Soup, 1.5 cups 340 50g 7g 23g 15mg 210mg 0g 19g
Noodle Bar - Broccoli Steamed, 56 g 20 4g 0g 2g 0mg 20mg 0g 2g
Kerrygold - Pure Irish Butter Unsalted, 1.5 tbsp 150 0g 18g 0g 45mg 0mg 0g 0g
Dinner
Boston Market - Beef Brisket, 2.5 oz 144 0g 8g 18g 59mg 356mg 1g 0g
Generic - Chocolate Birthday Cake, 0.5 slice 219 29g 9g 5g 0mg 0mg 33g 1g
Trader Joe's - New York Deli Style Cheesecake, 0.10725 of cake (125g) 300 24g 21g 5g 105mg 165mg 17g 0g
Lard, 1 tbsp 115 0g 13g 0g 12mg 0mg 0g 0g
Snacks
Texas Star Nuts - Walnuts, 1/4 cup 200 3g 19g 5g 0mg 0mg 0g 3g
TOTAL: 1,730 111g 119g 63g 297mg 1,115mg 51g 25g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 174 45  
TOTALS: 174 45 0 0 0

February 26, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kerrygold - Pure Irish Butter Unsalted, 2 tbsp 200 0g 24g 0g 60mg 0mg 0g 0g
Dr. Bernd Friedlander - Mct Oil, 4.33 tsp (4.6 g) 165 0g 20g 0g 0mg 0mg 0g 0g
Lunch
Homemade - Chicken Soup Broth, 1 cup 38 1g 1g 5g 0mg 200mg 0g 0g
Kerrygold - Pure Irish Butter Unsalted, 1 tbsp 100 0g 12g 0g 30mg 0mg 0g 0g
Wild Planet - Sustainably Caught Wild Albacore Tuna Fillets, 6 oz 360 0g 18g 48g 45mg 750mg 0g 0g
Dinner
Generic - Sautéed Mushrooms & Onions, 9 oz (approx 1/2 c) 284 32g 14g 14g 36mg 113mg 0g 9g
Eggs - Scrambled (whole egg), 2 large 203 3g 15g 14g 429mg 342mg 2g 0g
Beef - Liver - Raw, 100 g 135 4g 4g 20g 275mg 69mg 0g 0g
Homemade - Beef Broth, 1.5 c 23 0g 0g 5g 0mg 0mg 0g 0g
Snacks
Blueberries - Raw, 1 cup 83 21g 0g 1g 0mg 1mg 14g 3g
TOTAL: 1,591 61g 108g 107g 875mg 1,475mg 16g 12g

Food Notes

woke up in the middle of the night starving. was up from 130a to 5p

Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 97 10  
Running (jogging), 7.5 mph (8 min mile) 85 7  
Strength Training
Squat   4 3 15
Overhead Press, Barbell   3 10 35
Chin-Ups   3 6
TOTALS: 182 17 10 19 50
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--
Heather Twist
http://eatingoffthefoodgrid.blogspot.com/
 
 

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