SAVJ93님의 저널, 2018년 09월 17일

The brain CAN NOT distinguish between hunger and thirst. When you want to eat and don’t know what you want, that’s a really good indicator that your body needs fluids, not food. Drink a full 8 oz of water, wait 15 minutes, then if still hungry eat. I might even say drink another full 8 oz of water wait another 15 minutes and if still hungry eat. Our bodies need a lot of fluid to function properly. Especially those of us that are obese and dehydrated can find it harder to lose weight. https://www.seattletimes.com/life/wellness/hunger-vs-thirst-are-you-eating-when-you-should-be-drinking/ 

I would recommend just working up to your goals for protein. Sometimes I make the mistake of trying to do something all in one shot and it makes it seem harder than it has to be. I got my protein goals from examine.com who recommend 1.2-1.5 g of protein per kilogram of body weight for fat loss. That would work out to 112 g of protein a day for you. If that number seems daunting, then make smaller changes first and work your way up to that. I plan my meals around a protein. What you mentioned about moderate carbs is SUPER smart. I will over eat and crave more of breads, pastas, and cereals. I just will. I have found that I am okay with most fruits and legumes. Potatoes and root vegetables are okay as long as I don't mix them w/some kind of fat. So a plain baked potato will not cause cravings but I can eat french fries all day long. Experiment a little bit to what makes you feel full. Soluble fiber helps me feel full. Peas and legumes help with that. I'll also sprinkle psyllium husks in my food but I know that's odd. Ultimately, experiment and really pay attention to what happens after you eat stuff. For must of us, there are specific foods or combinations of foods that make our brains do a happy dance and crave more of. Once you figure out the stuff that gets you staring at the refrigerator longingly, it will give you an extra measure of control. You won't have to avoid that stuff forever but maybe not having it easily accessible is smart. Protein, fiber and fasting have all helped me. Best of luck!