I have noticed that if I indulge in things like sweets, cakes, pizza, pasta, chips and other carby things, first I don't get satiation easily (I will over eat) and second, I will be hungry again quite soon and I will want to eat alot.
In other words, I have the impression that when I include carbs in my diet, I feel less satiated, I feel more frequently hungry and I eat larger amount of food.
For example, today in the morning, I ate one sausage roll, in half an hour one cinnamon bun and in half an hour a slice of pizza. All these must be at leasy 900kcal I assume. In one morning! And I would assume, eating 900kcal of food would make me satiated and not wanting to eat anything else for at least 6h. However that was not the case! Even immediatelly after eating all those foods, I did feel my stomach fullish, but not extremely satiated (I could eat more). And additionally, after 3h I felt very hungry!
Is this the case or I am paranoid about carbs? I wish I wouldn't have to limit carbs in my diet, because it's hard to avoid them. But, after trying low carb diet, I literally stopped craving food and my appetite was completely normalised (I ate smaller portions and made me feel fuller and last longer). And anytime I eat a steak or other fatty and meaty meal, I feel more satiated and last longer.
Is it that my body doesn't cope well with carbs? Is low carb for life the only way for me? I would like to be able to eat carbs whenever I like, but is any diet that includes carbs destined to fail for me, so I will be chasing my tail?
I completely understand about the low carb diet. I did Atkins a few years ago, I had a sausage breakfast bowl for breakfast (sausage, broccoli, cheese, tomatoes, black olives) and I was not hungry again until 4-5 PM. I would have to force myself to eat lunch.
You have to decide your WOE…Way of Eating. Either low carb, low fat, 6 mini meals per day, etc. But, in my opinion it has to be something you can stick with, is portable…can eat at restaurants, etc. and does not make you feel like you are missing something.
If you have a lot of high carb foods at home and feel tempted to eat them, get rid of them and replace them with healthier foods.
I would eat cake everyday if I could, but I would only gain weight and be tempted to eat more. I have to ask myself during the day, am I really hungry or eating from boredom, unhappiness, stress or whatever. Replace that with a positive hobby, chore, or task.
Start by planning tomorrow’s meals today, what will you have for breakfast that is healthier? Egg whites, oatmeal or whole grain toast, add some protein if you get hungry. Repeat this for lunch, dinner and snacks for a few days.
Yes, there are certain foods that will make you feel more full than others (in terms of fullness/calorie ratio). Generally it's the healthier foods that will make you feel full faster.
The problem isn't carbs. The problem is refined carbs (pizza, pasta), sweets (cake, cinnamon buns), and fried foods (chips).
If you eat healthier carbs like whole grains (e.g. brown rice, quinoa, 100% whole grain bread), beans, or starchy vegetables (e.g. sweet potato), then you won't have the same problem.
Foods which are high in fiber or protein are good for making you feel full. That's why steak makes you feel full (because it's high in protein). Other good options for protein are fish and chicken (not fried). Fruits and vegetables are also good.
Carbs are calorie dense, so even a smaller amount of chips or bread or pastry will amount to a large calorie amount. Maybe a 300 calorie donut or a half bag of chips amounting to 600 calories? Eating that will not fill you up, it will leave you hungry for something solid (that has nutrients) which is what your body needs.
A cup or two of veggies, a few ounces of meat, and a sensible (palm sized serving) of brown rice or whole grain, will amount to the same amount of calories as a small 'carb' snack, but you get a huge portion size in comparison to eating one donut or a bag of chips. "Carbs" are not inherently bad, unless you eat a ton of them or are only eating processed carbs.
I have not dieted nor restricted carbs with my health journey (and now am down over 100 pounds). What I have done is tracked what I eat and found that certain foods are calorie dense and nutrient lacking. Sometimes I eat those foods because I enjoy them, but I view it as an exchange. I either lessen what I eat in other meals or I exercise to make it up. I heavily encourage starting out any journey by tracking what you eat, so you can begin to see a trend. Then you can substitute and eliminate foods that aren't working for you.
Many studies have shown an association between eating fried food frequently and obesity, heart disease, and diabetes. (however, some fried foods are worse than others, because it depends on type of oil, amount of oil, and whether or not it's reused)
To get back to the subject of this thread, potato chips are not very good for making you feel full, because they don't have much fiber and protein, and are high in (not very healthy) fat.
Many studies have shown an association between eating fried food frequently and obesity, heart disease, and diabetes. (however, some fried foods are worse than others, because it depends on type of oil, amount of oil, and whether or not it's reused)
See this page for a list of studies:
To get back to the subject of this thread, potato chips are not very good for making you feel full, because they don't have much fiber and protein, and are high in (not very healthy) fat.
Can you distinguish if it is the fats or the carbs from fried food that is associated with disease? You cannot say fried salmon in coconut oil is the same with fried chips in palm oil.
Can you distinguish if it is the fats or the carbs from fried food that is associated with disease? You cannot say fried salmon in coconut oil is the same with fried chips in palm oil.
It's the fat. Frying causes oxidation and changes the nutritional properties of the fat.
Coconut oil is more stable, which probably makes it healthier for frying, but I'm having trouble finding studies about frying with coconut oil, so it's hard to be sure. However, it would still be high in saturated fat (and also high in calories), so it shouldn't be eaten in large amounts. (saturated fat should be <7% of total calories according to AHA, or <10% according to HHS)
Fried fish also usually has breading, which may be unhealthy depending on what it's made of.
No fried fish does not have to have breading, you just put the salmon in a frying pan with oil and cook it, unless you refer to deep frying only, which is something mostly done in restaurants and refers to mostly chips (carbs).
Fat oxidation is happening inside the body, and fat acids break either way, so I am not sure what kind of change in "nutritional properties" you mean. Of course if you burn anything to death, it will become coal, but that is something quite far from regular frying.
The fact that fat is more calorie dense does not meat it will fatten you more, not all calories are the same. Calories from fat do not spike insuline, while calories from sugars spike insuline and insuline is a fat storing hormone, so there is a huge metabolic difference.
Saturated fat is not proven to be bad for health (older studies were very weak) and the fact that human breast milk has saturated fat, should give you a hint.
Fat oxidation is happening inside the body, and fat acids break either way, so I am not sure what kind of change in "nutritional properties" you mean. Of course if you burn anything to death, it will become coal, but that is something quite far from regular frying.
A lot of studies mention that the oxidation from frying is bad, and that toxic chemicals are released during frying, but if you disagree, can you please cite your source? I'd be interested in reading it. (however, as I mentioned in my other post, I realize that it depends on type of oil)
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The fact that fat is more calorie dense does not meat it will fatten you more, not all calories are the same. Calories from fat do not spike insuline, while calories from sugars spike insuline and insuline is a fat storing hormone, so there is a huge metabolic difference.
I did not say that eating fat will fatten you more, and I'm well aware that sugar can make you fat. I mentioned the high calories because high-calorie foods are easier to overeat without realizing.
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Saturated fat is not proven to be bad for health (older studies were very weak) and the fact that human breast milk has saturated fat, should give you a hint.
I did not say that saturated fat is bad for health. You need some amount of saturated fat, but too much is bad. If you think the numbers that I cited (7% or 10%) are too low, then I'm interested in reading your sources. Maybe there's a good source that I haven't seen yet. I'm not really sure how much saturated fat the fried fish would have, but if you're not deep frying it then maybe it's not too much.
There is also a popular Vegetarian Meals I want to recommend to you, 159-vegetarian-meals, I hope more and more people can benefit from these effective diets.
Which is the best way?
