sufficient

Is protein more satiating than carbohydrates or fat?

“A review of 38 studies concluded protein is more satiating than carbs and fats in the 10-20% of energy intake range but not above that, indicating the average satiety sweet spot is a protein intake of 20% of energy intake, corresponding to about 1.2 g/kg/d for non-strength training individuals. The effect was far stronger for self-reported satiety than actual eating behavior: ad libitum energy intake didn’t reliably decrease even at lower protein intakes. The optimum protein intake for satiety was closely in line with the optimal protein intake for body recomposition and health (1.2 – 1.6 g/kg/d).”

– Menno Henselmans

Haha, that fascinating article pretty much sums my protein percentage up!

I have no medical conditions.

Please see a dietitian if you require advice on eating to assist management of illness.

I’ve been logging everything in My Fitness Pal over 4 years, (lost 35 kg and have maintained 3 years) and never really pay any attention to trying to achieve any particular macronutrient percentage.

My macros have consistently been an average of 20% protein, 30% fat, 50% carbs the whole time. This seems to coincide with the general recommendation from most national health departments.

I love how I was about to say through most of Henselman’s article, but what about fibre? Yep, at the end, he says how fruit and veg are good at filling you up.

You can use them to bulk up your plate and stomach with volume for very few calories.

And I find now that a 300 kilojoule piece of fruit is satiating and lets me stop eating whereas an 800 kilojoule biscuit/cookie makes me want another.

Sometimes, of course, I’m happy to use my calorie limit on a couple of biscuits. That’s a form of satiation too.

Other days, too, I’ll have a 400 kilojoule choc protein bar if I can feel I need it.

I learned a good word last week:

Interoception

“Research has begun to explore how our [lack of] awareness and perception of our body signals (known as interoception) contribute to disordered eating. Interoception includes perceiving various internal sensations from the body. It means noticing things like how quickly your heart is beating, how heavily you are breathing, how hot or cold you are, and whether you are feeling hungry or full.”

– Melissa Barker and Rebecca Brewer

It’s risky just following the “intuitive eating” idea if you’re trying to watch your weight – but I’ve found it helps if you have some understanding of yourself and the caloric content of food you can choose to eat.

drinking alcohol in moderation

Less alcohol

I drank 2-3 large drinks a day pretty much every day for many years.  At the start of 2018, I had 3 of my running friends do alcohol-free months which made me start to think I should really take on a new challenge.

Then another friend wrote about “Being kind to Tomorrow You”. He made me realise that not drinking is a lovely, sympathetic gesture towards the person we are now, and whom we will wake up as.

I don’t look at a day without alcohol as a punishment for drinking too much.  A night off is a treat for Tomorrow You. You’ll wake up without guilt about last night’s drinking, and without a headache or hangover.  A night off will be an achievement you can be proud of all day.

On February 1 I decided I’d take it one day at a time and see how I went.  One day led to the next, and soon it was my birthday.  Instead of celebrating with a drink, I felt it would be a more significant occasion if I didn’t drink on my birthday for the first time in 30 years.

I also celebrated other milestones (decluttering my room; running my first 50 km run) without drinking.  I found I was enjoying my “streak” and my natural highs much more than a couple of hours “buzz” then many hours feeling crap.

I’ve now passed the 9 months alcohol-free mark.

I always felt “fine” as a daily drinker, but I didn’t know how much better I could actually feel!

  1. No guilt, fear, or foreboding about what the drinking is doing to me.
  2. Sleeping soundly.
  3. Better memory.
  4. Huge boost in creativity.
  5. No mood swings.
  6. Better relationships.
  7. More money!

 

I have an app set up, “Nomo”, which tells me I’ve already saved over $1,600 by not spending the $40 per week I used to spend on alcohol.

I read this yesterday, by an alcohol-free woman who has made and is making big changes.

She writes:

 

“From school, to uni, and at work, at sports and weddings, funerals or even community events – it’s always been a prolific and revered part of any social connections.”

“Somehow, I made it. The odds were overwhelmingly against me – as I kept reading and being told. Some fanatics declared ‘once an alcoholic always an alcoholic’ and I realised that was why so many people cannot beat the stigmas and are overwhelmed before they even start.” Hello Sunday Morning

Sure, it can be helpful discussing not drinking with like-minded others. I wouldn’t have got this far without discussing how to think differently about alcohol with others online.

But many people find the idea of attending AA meetings too confronting, though they do help many others.

To me, thinking you’ll always be fighting a permanent part of your being (“I’m an alcoholic”) seems very unhelpful and defeatist.

I choose to think that alcohol is a form of chemistry that can be fun… for a while, but it has side-effects that snowball with consumption, and increased consumption is one of those side-effects.

Don’t blame it on yourself. Blame the alcohol chemistry.

Once you’re free of the alcohol, you’re free to be whatever you want to be.

I found it easier to quit rather than to moderate, or have regular days off, with a disclaimer.  The way I “quit” was by thinking I’m not quitting forever. I can drink whenever I want. I choose not to for now.  I felt that the occasional drink is how I became a daily drinker. It’s too hard to drink then quit, repeatedly, considering how hard I found it to quit for one day for all those years.

Thanks for reading.

Edited 20 March 2019 to include something about my participation in discussions online. That was a huge part of what helped, along with reading articles such as those in the Hello Sunday Morning newsletter.