Handling Hunger & Week 9 Reverse Update

Since beginning the reverse diet, my weight has gone down 4lbs. My daily protein has increased by 5g, carbs by 95g, and fats by 13grams.  

https://breakingmuscle.com/fuel/reverse-dieting-what-it-is-and-why-you-should-try-it

This week, there were 2 big learning moments 

1) I took 3rest/recovery days this week & my weight actually went down as I utilized my “rest day” macros from my coach. Rest day macros are lower carb, higher fat than workout days (also a little lower in calories). Having this set of macros helps me feel good about taking rest/recovery days 

2) I used a new strategy that was Effective in handling days when I was above-average hungry.  

 This is an entry from my food journal this past Thursday: 

 “I was Very hungry today. Went way over my refeed macros today (1000kcals over)…. I’m not sure if that counts as a binge or not- I do know I was consciously choosing to eat more food due to hunger versus craving bc I questioned myself each time I made a new plate of food. I ate until I was satisfied but not overstuffed. I don’t feel guilty. I wasn’t chucking food down the garbage disposal, afraid that I’d eat it if I didn’t get rid of it. I am glad I tracked it all because I could tell when I was “not hungry” because I didn’t want to have the hassle of logging more food if I didn’t need it.”

I used to be a binge eater. I used to be scared of keeping trigger foods in my house. I used to be scared of myself.  With food,  I’d restrict-restrict-restrict & then have 1-2nights a week where I would eat uncontrollably. Then I’d feel guilty, and decide I needed to restrict better. I Thought I was aiming for health with the diet I’d try to stick to, but it was doing the opposite.  

With utilizing IIFYM, I have developed a whole new relationship with food. A healthy one. I’m not afraid of foods or myself anymore.

I still have days where I am just very Hungry (as I was this past Thursday) & am learning How to handle those days.  

I need to back track a little to explain.  In prep for my NPC show, I was doing a low carb/calorie diet and would have 1-2 “cheat meals” a week. I approximate these were 1200-1500kcals.  This was normal for me in a show prep, unfortunately.  Coming out of my last show, I started training with Amber Fokken (ADOFITNESS) and doing a reverse diet with her.  Although my calories are closer to a regular range for someone of my height/weight, I still have days where I am very hungry and my body just Needs food.  

This past thanksgiving, I had one of those days. I went way over my macros. I actually did well during the day, but got home and ended up eating a lot more. Partly from hunger, but it also turned into a “wanting to feel stuffed” eating-fest. Ugh.  I didn’t track it but approximated my damage when I told my coach about it.  I wasn’t sure how to deal with that feeling of hunger when I needed more food beyond the macros in my plan. I did know I overate because the next morning I was feeling full still. 

So Amber and I decided that the next time it happens, I should track it just to know how much I was over. 

Since thanksgiving (2weeks), I hadn’t experienced that hunger-feeling again. Until this past Thursday.  I hit my macros but needed to keep going. Tracking my macros really helped! Because I was logging everything, I was also being really mindful of what I was eating. When I was too lazy to track food, I knew I was not hungry anymore. So I did go 1000kcal over, but I wasn’t stuffed and the next day I wasn’t still full.  

So tracking an overage is a really good solution for me to use.  I really hope I don’t have to face this type of situation again– with the reverse, I think my body/training/diet is becoming more balanced so less pre-disposed to these days of HUngerness.  However I am relieved to have a strategy if I do have a day like this again.  When I go untracked, I keep eating until I’m satisfied then eat even more.  With tracking, I eat until my hunger is satisfied and stop! :). 

Another reflection of my body needing the food (IMO) was what the scale did. From Thursday morning to Friday, my weight went up 4.5lbs. By Sunday , my weight had gone down  5.5lbs from Friday’s.  (so 1lb net loss) 

💞


So in sum—> rest is good & tracking an overage keeps it under control and keeps me mindful of hunger vs cravings. 

As a health teacher, trainer, nutrition coach, I have held back sharing this because I felt a need to appear I had it all together. But I have been inspired so much by my coach and several others who were open about their struggles that I want to share my journey in hopes it will inspire others to find a healthy, sustainable fitness/diet plan. 

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