Highly Processed Carbs

There has been a ton of info out on what contributes to obesity among cultures. So, I decided to look into my own diet profile and really find out, in particular, "What makes me fat"? My conclusion: Highly Processed Carbs!

I used to live on crackers, Strawberry Newtons, and cereal (almost any kind). I looked at the nutritional content and paid most attention to cals and fat--which were low, so I could eat a bunch of it--and boy, did I!!

The problem for me--and lots of other people--was that while they may have been low in calories and fat, they turned into straight sugar in my bloodstream very quickly once I consumed it, which is bad. My body didn't have to do any work to digest it and there was really no nutrients in it to use. Furthermore, I could eat several servings to fill myself up and in 30 minutes-1hour later, I was hungry again, thereby reaching for a similar highly processed carb to satisfy my hunger.

Another thing I noticed--even now--while eating highly processed carbs, I have HUGE cravings for more of it, as well as HUGE cravings for sugar. The very last thing I need is to satisfy this monster of a body I have with sugar .

I have completed 3 weeks during the week of being off highly processed carbs, via the South Beach Diet plan. And while I have been weak some days, it has really helped me stop craving food. Also, I have been able to lose weight somewhat effortlessly by cutting them out of my diet. South Beach Diet is awesome for those who can tolerate trying to give the highly processed carb addiction up as long as you are open to discovering new food that you may have never tried before. This is PERFECT for me; because I love food, and I love trying and discovering new food to love!

I am creating a list of foods (as you can probably tell, I love lists) that contribute to highly processed carbs. This way, I can revert back to it and remind myself why I no longer buy and consume this junk when I'm at the market! I am also going to add some high glycemic index foods in this list, because these foods contribute to the problem I have as well. I'll asterick the high GI ones :)

Highly Processed Carb Foods to Limit or Avoid
Cereal
Crackers (Wheat Thins, CheezeIts, Toasty)
Cookies (Newtons, NutraGrain Bars)
Sandwich Bread
Cake/Pie
Donuts
Chips
Lean Cuisine/Smart Ones Entrees with rice or noodles
Spaghetti Noodles
Tacos/Burritos/Nachos
Fried Rice/Eggrolls/Spring Rolls
Breaded Chicken Strips
Bananas*
Pineapple*
Muffins
Cornbread
Waffles/Pancakes
Fruit Juice
Ice Cream Cones (sugar/waffle)
Candy Bars

Binging or Cheating

I was having difficulty with the terms “binging” versus “cheating” on my plan, so I decided to ask a few of my fellow 3FC forum posters what their definition was and this was their responses:

1^st Responder

Cheat: Eating a food that I might usually avoid because of my lifestyle change or eating a certain food that I usually limit because it is high in fat/calories...

Binge-uncontrolled eating usually triggers by intense feelings of guilt, stress, past issues.....I usually consume large quantities of food in a short period of time, done in secret, kinda the eat mindlessly actually more like the gorge on food without appreciating or tasting....

2^nd Responder

For me, cheating is going off my plan, it would usually be a snack that wasn't planned for or adding another wedge of cheese. Something in moderation that would not impact my weight loss or derail my progress. It's also usually a one-time event during a day/week.

For me binging is not only going off my plan, but losing control to the point where I eat anything and everything that I wanted. It could last a few hours. I used to go on for multiple days until I felt sick, though that hasn't happened in a long time, which in itself is a minor miracle.

3^rd Responder

Cheat = Eating 1-3 servings of off plan food (not allowable food). This can be bread, candies, desserts.

Overeating = Eating 3 servings of on plan food (allowable food).

Binge = Eating 4 or more servings of off plan or on plan food (allowable or not allowable foods).

This is a good thing for me. I cheat far more than I binge, which is a great thing!! I am planning to use these definitions and the 3^rd Responder’s measurable guide as a format of when I actually do binge.

This past weekend wrapped up 3 of the 3 birthday’s I had to attend this month (my mom’s). I took her ½ of an Italian Cream Cake I had purchased (one of my faves). I could have seriously eaten the entire cake in 2 sittings, but instead of binging, I decided to share!! Yaaa