Blonde will make thin ....Here we go again !

[EvilPie]

...
A real benefit of crumpets is that they come in a pack of 6. This means that if you do go mental and eat the whole lot you'll still only have had the equivalent of 6 slices of bread.
...

isn't that about 600 calories? If it's white that seems to be a lot of calories and a fair bit of fat without much fibre to counteract it i.e. you say only - but isn't that actually pretty bad?

Carbs first thing like porridge definitely seem like a good way to balance it out

An average crumpet would be about 100 calories so yeah about 600 for a whole packet. There's hardly any fat in them though, I doubt you'd find a brand with more than 1g of fat per crumpet.

Fibre wise there's next to none. They aren't a super food of course but they give a carb hit without being disastrous.

Don't get me wrong it's not great. It's a damn sight better than eating a packet of biscuits or a loaf of bread though so it's limiting the damage if you lose it and decide to polish the lot off.

[tikay]

cheers

changed it up for lunch today

Jacket Potato and salad stuff plus some cold meat

Haven't felt at all hungry all afternoon..so I expect that's the slow release carb thing

other examples of slow release carbs?

Result!

[EvilPie]

cheers

changed it up for lunch today

Jacket Potato and salad stuff plus some cold meat

Haven't felt at all hungry all afternoon..so I expect that's the slow release carb thing



other examples of slow release carbs?

Guy's your man there. I've never really had to watch mine so don't know too many other than the obvious ones.

Potatoes, oats, wholemeal rice or pasta, wholemeal pitta bread. They're about my limit.

Must be loads more but I don't know them.

Just came across this after googling slow release carbs: http://www.nourishoxford.co.uk/blog/posts/2012/march-2012/choose-good-carbs,-not-no-carbs.aspx

Looks very sensible in my opinion.

[outragous76]

Tighty

Just google low GI foods. Carbs with a low glycemic index will be slow release

Fwiw, I think you are getting good advice, but I would avoid sugars (incl jam and general sweet things) as they are creating your "hunger"

Google sugar curve or insulin release curve. Once you understand what is making you think your hungry you can combat it

 Soreen (malt loaf)  is perfect for a low GI snack, if you need something "sweet ", SUGAR FREE rowntrees jellies are amazing! Make sure they are sugar free

Eggs are perfect for surpressing appetite, no way you will be Hungary after a 3 egg omelette

Porridge for breakfast is also perfect, oatsosimple make it easy

[kinboshi]

Whole-grain stuff, and a lot of beans and lentils-type stuff.

[MANTIS01]

Important to make gentle substitutions and create new habits without feeling like you're depriving yourself. For eg swap the biscuits in the tin for fig rolls. You can still chillax with a tea and some biccies but they will be half the fat of most reduced-fat biscuits with no hydrogenated oil. Some of the sugar content comes from the figs and three biscuits will offer up 15% of daily fibre. Having fig rolls instead of custard creams is easy and sustainable. Big advocate of porridge in the mornings, sprinkle in berries, raisins, nana, whatever. Yah malt loaf is winnar too.

[outragous76]

A good one for lunch is an omelette wrap!

Basically whisk up some eggs, a pour in frying pan, but really really thin, like making a pancake. Cook a super thin egg pancake, fill with ham (and cheese if you wish), fold into a wrap and you have a perfect bread replacement lunch

[kinboshi]

Love fig rolls.  Very morish though, and I tend to eat the whole packet in one go.

[kinboshi]

A good one for lunch is an omelette wrap!

Basically whisk up some eggs, a pour in frying pan, but really really thin, like making a pancake. Cook a super thin egg pancake, fill with ham (and cheese if you wish), fold into a wrap and you have a perfect bread replacement lunch

Throw the yolks away, and it's even better

[Marky147]

I posted earlier in the thread, but it got lost amongst all the good advice. Give us an email and I'll shoot you over the excel tool I used for cutting weight last year.

You input all your statistics and it will tell you exactly what your BMR is and from your prot/carb/fat ratios it will tell you exactly how much of each you should be looking to eat each day.

The best way of doing things is to record proteins/carbs/fats and not just fats. You're a bit of a stat man, so it will probably appeal to you knowing exactly what you're putting in and tinkering with it to hit targets.


Matt has said you need some carbs, there are a fair few in your intake and they're  just disguised, so a key is balancing them up with some cleaner carbs like rice/pasta/vegetables.

The Tomato soup will have around 30g of carbs in  and 20g of those from sugar.

Apples (14g/100) and grapes(18g/100) are higher carbs than watermelon (7.6g/100) or Honeydew (9g/100)

This is all just for reference, but obv apple carbs >>>>> biscuit carbs unfortunately because I love biscuits!!


Like Matt used to do himself, I got to the stage I worked out to the gram and weighed all my food.

Aiming for 200g protein, <100g carbs, <50g fat per day and trying to fit my meals around that.

I used to get 500g of lean steak mince, a jar of Uncle Ben's chilli sauce and that would make me up 3-4 meals

UncBen’s Chilli   Protein:11.5g,  Carbs:49.5g,  Fat:3.5g  (Fibre 15.5g)         Cals 310

Steak Mince   Protein:23g(100g),  Carbs:0g,  Fat:10g (4.5g sat)      Cals 171

Rice 100g    Protein: 3g,  Carbs:30g,  Fat:1g,      Cals 141

At first it's annoying, but once you have the numbers in your head it's easy enough to get around and when you have OCD tendencies fun

I use an MRP shake for my breakfast and it is blended with oats.

My Protein MRP: Protein 40g
                        Carbs 23g               
                        Fat 4.6g
                        294cals

http://www.myprotein.com/sports-nutrition/true-mrp/10529863.html

Normally keeps me going until lunch or mid afternoon and has a great nutritional profile.


Kinboshi could probably do better than to recommend you snacking on fig rolls and the like Fine for a racing snake who's doing more miles on the road than I do in my car every week, but for us who like to ride the bread express it's not so handy and cleaner foods are in order.

[kinboshi]

Kinboshi could probably do better than to recommend you snacking on fig rolls and the like Fine for a racing snake who's doing more miles on the road than I do in my car every week, but for us who like to ride the bread express it's not so handy and cleaner foods are in order.

I didn't recommend them.  I just said I love them

[Marky147]

Kinboshi could probably do better than to recommend you snacking on fig rolls and the like Fine for a racing snake who's doing more miles on the road than I do in my car every week, but for us who like to ride the bread express it's not so handy and cleaner foods are in order.

I didn't recommend them.  I just said I love them

Haha, I stand corrected.

[outragous76]

How did you get on tonight tighty ? Evenings always the worst for me

[Ant040689]

Going well on the alternate day diet.

6 days in now and have had 3 fast days which went well, and on the eating days i think i am losing my appetite to gorge as much as i had been when i was eating everyday, so this is working out well.

The ability to know the next day you can eat what you want limits the annoyance with the feeling of restriction, just making sure i am eating some supplements on the gorge day as i can take the piss.

Won't be drinking alcohol because that stays in the system for too long.

Will have my first week weigh in on Saturday, predicting about a 3lbs loss.

[Girgy85]

No added sugar squash is still full of sugar