Should I avoid carbs in the evening?

Some of us try to avoid carbohydrates in the evening, in the hope that it will help us lose weight. We’re told that we’re going to sleep soon, so anything we eat later in the day will just be stored as fat. If we want to eat carbohydrates, then we should eat them earlier, for breakfast, when we are going to burn them off.

Is this true?

The body doesn’t really work like that. If you eat more than you need on any given day, it will be stored as fat, whether it’s carbs you’ve eaten, or fat or even protein. Consume more calories than you’re burning and your body will store it. And it will store it as fat, even if you eat it all at breakfast.

Basically, your body works on physics. It’s a ‘closed system’ and the energy that goes in (food and drink) will be either stored as mass (fat or muscle) or burned as energy (either metabolic processes or exercise).

If you are training hard, are eating a set number of calories and have all of your ‘macros’ down pat (ie the proportions of fat, protein and carbs), then the timing of the carbs might make a small difference. But lets face it, very few of us are doing that.

What matters most to our bodies is calories. Clearly, a more nutrient-dense option is going to be better for our health (brown bread over white). However, if you really want carbs in the evening, then going without is probably going to lead to overeating later.

I really enjoy carbs in the evening. They help the brain release Serotonin, which is a relaxant and anti-depressant. They help me sleep. And I like a bigger meal then. It suits me and if it’s your preference too, then there is no reason not to have it.

What does suit you? Do you like carbs at night?

The Potato: 19 lumps of sugar or superfood?

This appeared in the British media a few days ago:
“The nation’s obesity crisis is partly being fuelled by the seemingly harmless potato.
Scientists have found a single baked spud contains the equivalent of 19 lumps of sugar.”
 
Five years ago, in the same press:
“Ignored by dieters because they are ‘fattening’, few would class the potato as a ‘wonder food’ packed full of vitamins, minerals and nutrients.
But the spud is actually better for the body than traditional superfoods – such as bananas, broccoli, beetroot, nuts and avocado, a study has found.
The researchers said people are wrong to shun it in favour of modern and more expensive alternatives.”
 
No wonder we are all confused about what to eat…
 
So what are the facts?
 
Potatoes are high in fibre (more than five times the amount in a banana), vitamin C (more than in an orange) and Selenium, an important mineral for immune health. There is also some evidence that they may lower blood pressure.
 
However, they have a high glycemic load, which means that the energy in them (carbohydrates) is released quickly, which leads to a spike in insulin. This isn’t great for weight management, as it can set off a roller coaster of sugar and insulin. Eating protein with the potato would minimise this effect.
 
Sweet potatoes have a much lower glycemic load, and are possibly a choice that is easier on the body. Although that isn’t going to help if you really fancy a potato: baked, mashed, boiled or in a salad.
 
A potato is neither going to kill us or rescue our health. It’s just a potato.

What are you hungry for?

What are you hungry for? Are you hungry at all?

Perhaps you’re not hungry, but neither are you satisfied with what you’ve eaten – you ate a salad when you wanted something hot and filling, believing that the salad would be ‘better for you’. And instead, all you want to do is eat more.

Perhaps you are scared of feeling hungry, and don’t dare let yourself feel it? In case the hunger is so great that you eat everything in sight…

Or is it sugar craving driving you, not hunger at all? A roller coaster ride of insulin and glucose: sedated on carbs one minute and desperate for another fix the next.

Maybe you’re actually hungry for recognition, or a new job, or a bit of encouragement. But that isn’t forthcoming, so a biscuit will have to do.

It can be worthwhile to sit for a moment, and to allow quietness to settle into your limbs, so that you can ask your stomach, your heart, your being: what am I hungry for?

And then give yourself permission to have it.

Can you lose weight without eating healthily?

Can you lose weight on junk food? The answer is a very easy ‘yes’, as long as your energy intake is less than your expenditure.

In fact, a number of scientists (all of them men, strangely) have proved just this. What is even more interesting, is that although their diet was very poor, all of their health measures improved, just from the simple act of reducing their weight.

Mark Haub,  an associate professor at Kansas State University, lost 12.1 kilograms from his original 91.3-kilogram body weight on a junk food diet. His blood pressure and other measures all improved. The but (and it’s a big one) is that he carefully controlled his calorie intake to a maximum of 1800 calories (7531 kilojoules) a day. 

On September 10, he ate:

          a double espresso

          two servings of Hostess Twinkies Golden Sponge Cake

          one Centrum Advance Formula “From A To Zinc” pill

          one serving of Little Debbie Star Crunch cookies

          a Diet Mr Dew drink

          half a serving of Doritos Cool Ranch corn chips

          two servings of Kellogg’s Corn Pops cereal

          a serving of whole milk

          half a serving of raw baby carrots

         one and a half servings of Duncan Hines Family Style Chewy Fudge brownie

          half a serving of Little Debbie Zebra Cake

          one serving of Muscle Milk Protein Shake drink

          Total: 1589 calories

So it seems that weight reduction can be more important for our health than the perfect diet. At least in the short term.

Which means we can all relax a bit. We don’t have to eat perfectly. We can allow ourselves to eat those foods that we really enjoy, even if they aren’t on any nutritionist’s list. Let us permit ourselves to enjoy them, give ourselves the time to savour them, and in doing so, rid ourselves of ‘forbidden’ foods that can haunt more powerfully than any ghost.

Should I eat breakfast? Intermittent fasting versus metabolism kick start…

I was asked this week ‘Should I eat breakfast?’

For a long while, the received wisdom has been: Breakfast like a king, lunch like a prince and dine like a pauper. Or as the Russian saying goes: Eat your breakfast alone, lunch with a friend but give your dinner to your enemy…

Breakfast was promised to get your metabolism going and keep you focused for the morning.

Then along came intermittent fasting, and we’re being advised to wait as long as possible before eating, ideally 16 hours after our meal the night before. By doing this, we benefit from some of the processes that kick in once our bodies haven’t eaten for a while: these processes clean out suspect cells which keeps cancer, Alzheimers and other diseases at bay.

So which is true? Are either of them?

Firstly, your metabolism will get going whether you have breakfast or not – your body needs to function, and function it will. If you’re used to having breakfast, you might need to get used to eat later, but it’ll be hunger pangs that strike you, not a metabolic catastrophe.

As to whether breakfast is a good idea or not, it seems that nothing is true for everyone. Even the most compelling studies show a distribution of results. Some things work for some people, and not for others. Our genetics, our microbiome and our environments are all so different that how these things affect us is entirely individual.

If you are ravenous when you wake up, then it would be advisable to have breakfast. Otherwise, you’ll end up in the cookie jar before the day has even started. If, on the other hand, you’re not hungry, then why would you eat? Why not wait until hunger pangs start, and if that’s not until late in the morning, and you can wait until lunch, perhaps you’re one of the people for whom intermittent fasting will work.

If you’ve had a large breakfast, you might be the type of person who isn’t so bothered about dinner, and if you will want to try fasting for 16 hours, then it might suit you better to do it at the end of the day.

There are no rules – have a try and see what suits you.

What about when you wake up wanting a chocolate croissant?

If you’ve read my book, you’ll know that I believe in eating what will satisfy you. You’ll also know that you can set yourself up to fail if your blood sugar is all over the place.

So what do you do when you wake up wanting a chocolate croissant?

Do you have it, because you really want it? Or do you go without because you’re trying to ‘be good’?

An alternative is to see if you can clarify what you’re really after. If it’s the rich chocolate taste that you crave, along with a good hit of carbs, there are other ways to accomplish this.

A bowl of porridge – which is healthy and low on the glycemic index – can be pimped up with a generous spoonful of cocoa and a bit of honey or brown sugar to sweeten it. It’s amazing how chocolatey porridge can taste without chocolate – just cocoa powder. It’s worth a try – it might solve your cravings AND balance your blood sugar.

Why we Cheat when we Eat: what if it’s not because we’re weak or bad?

What if you didn’t cheat because you were a bad person?

During World War Two, a group of scientists restricted the food of some perfectly healthy men for six months until they lost about 20 percent of their weight. It was called the Minnesota Starvation Experiment and sounds most unpleasant.

It was enforced dieting. As the experiment went on, these ordinary men became increasingly obsessed with food. They began to pore over recipe books. When they could eat freely, these half-starved chaps found it difficult to stop eating. They were driven by intense cravings. These symptoms didn’t abate when they had regained the weight, but lasted for many many months.

This means that back in the 1940s, they had proved that dieting creates an obsession with food and an inability to stop eating once the diet is over. Science has known for over seventy years that diets don’t work, and yet we are still turning to them.

And when we fail, we assume that’s it’s because something is wrong with US, not because it’s been proven that diets don’t work.

Why we Cheat when we eat

At long last, my book ‘Why we Cheat when we Eat, and how to stop’ is ready for publication.

I can’t wait to share it with you. It contains everything I’ve learned along my journey, from my own experience and that of my clients.

It’s packed full of scientific evidence, and shows more clearly than anything, that we don’t cheat because we’re bad people. We’re just struggling with our physiology, or our psychology, or our cultural programming and social pressures.

Why we Cheat when we eat: available soon on Amazon

How to get over the fear of feeling hungry

For a long while I was scared of feeling hungry.

“I’ll just have a snack now in case the meeting runs late.” “I’ll eat something to get me through the school run”. “I’m going out to dinner, and I don’t want to get hungry, so I’ll eat something now”

In fact, there was a time when I was so scared of feeling hungry that I hadn’t felt hungry for years. I never let myself get to that point.

At the very first sign that I might get a hunger pang, I’d tuck into something. At the thought that I hadn’t eaten for a few hours, I’d open a packet. If I began to realise that there may be a gap between meals – I’d ensure there wasn’t.

And it has taken me a long time to get over that fear.

A review of the (more honest) comments of Hollywood actresses, reveals that many of them admit to feeling hungry all the time. This is the only way they can maintain their abnormally thin frames. Feeling hungry all the time is very draining and exhausting.

But that is very different to feeling hungry for half an hour.

It is absolutely worth letting yourself feel hungry. When you eat, the food tastes better. There is a real sense of the body refuelling. It’s a true sign that you need to eat.

But first of all you need to know what hunger feels like, and that may take a while.

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