High protein, low gl diet is working for me

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Noggin
Noggin's picture
High protein, low gl diet is working for me

http://www.psychologytoday.com/files/attachments/51516/explore-article.pdf

I have been working really hard at a nourishing diet, I'm using a stack of Patrick Holford books for meal plans. I'm having protein with EVERY meal and eating low gl foods. I have noticed a dramatic lowering of binge urges, in fact I positively don't want to binge or purge at the moment. I was very badly stressed last week, had thoughts of needing to binge but then realised that I just couldnt be bothered! I also havent had any bloating this recovery time round and I dont know if the diet or drinking a small amount of organic apple cider vinegar and lots of water is responsible. I am on a long list of supplements to sort out my malnourishment and they may be kicking in now re balancing mood.
Now I need to cut out the wine in the evening and the smoking but one small step at a time...

Old dog

Goode
Goode's picture
Thanks for your post and the

Thanks for your post and the article..the article is just a more scientific reiteration of the BHM section on the effects of starvation and I was really interested to read that do many people with EDs are so malnourished even if they are at a normal weight or even overweight. I often feel like I am missing important nutrients. I had so many problems as a baby which meant I had to be starved (they would never do this today) and I am sure it was a major factor in developing an ED. My Mum giving me a diet at 14 when I was perfectly normal probably didn't help. But people knew nothing about EDs then.

I'm so glad you are finding relief with a low GI and high protein meal plan.. That's really fantastic! I guess you will also with time introduce trigger foods when you're ready and feel safe? I know for me that I can't eat exclusively healthy otherwise my animal brain starts to feel deprived and then I am more likely to end up bingeing on foods which aren't allowed.. I have been having mini binges on trigger foods but nothing like the binges that lead to purging so for me I probably need to work a bit harder, as you have done, on getting a good SE plan going..

I was particularly interested to read of the protein supplement give to bulimics before meals having such a dramatic impact on their urges to binge...

Thanks for sharing!

Goode

katzcurrent
katzcurrent's picture
Thanks for sharing! I

Thanks for sharing! I recently discovered I need to make some nutritional changes along these lines.

Goode
Goode's picture
Hey Katzcurrent, I'm also

Hey Katzcurrent, I'm also gonna but 'The Diet Cure' which you suggested which sounds similar to the Halford's books Noggin recommends..do you still rate it? X

Goode

Goode
Goode's picture
Buy not but damn predictive

Buy not but damn predictive text ;-)

Goode

katzcurrent
katzcurrent's picture
Hi, Yes, I really like The

Hi,

Yes, I really like The Diet Cure, especially if you interpret it lightly and don't get rigid with supplements and 'food rules'. It's not at all restrictive in regards to calories (she speaks strongly in favor of eating plenty, accepting all body sizes, and NOT dieting), but she recommends cutting out wheat, dairy, and sugar, which is a bit much. I feel best if I go easy on these 3 groups of food, but it's important for my recovery that I don't make any rules.

My osteopath has (rightfully) suggested I'm consuming too much caffeine and sugar. I have high cortisol levels which is leading to mood swings and strong PMS. It's probably a good time for me to reread Diet Cure.

good luck!

Goode
Goode's picture
I agree, no food rules!!!

I agree, no food rules!!! 'Guidelines' is an okay word but 'rules' - bah!

Interesting that your osteopath said that about your corisol levels...it's a hard one to navigate isn't it? Knowing that on the one hand our health is suffering for recovery but without recovery our health would be SO much worse. You're much further along than me so you probably can navigate that fine line more easily but my very incredible therapist strongly cautioned me against even giving up anything at the moment when I told her I wanted to give up meat because of my love of animals...I really do feel like I will eventually become a vegetarian but I had to heed her advice for now. And I knew she was right. Having said that, I have greatly reduced my meat consumption and if I do eat it, I make sure it's organic and free-range.

I was also diagnosed with coeliacs a few years ago and fortunately I was completely gluten free for about 10 years when I was in the 12-step programmes I've mentioned. I think my gut had a good chance to heal because I literally weighed and measured everything, had no sugar and no flour and no alcohol and no wheat and all very careful exact portions. It was insane! I was 4 years b/p free at one point and eating 'perfectly' so you can imagine the relapse - it was pretty terrifying in its ferocity! I relapsed on my 30th birthday after almost a decade in 12-step programmes and it's only now that my bingeing is beginning to slow down. Deprivation (or 'abstinence') did not work in the end although I learned a lot in the 12-steps. My point being that although my recent check up showed no damage caused by gluten, I still need to keep in mind that if I have too much I may start to suffer from malabsorption issues...which of course will lead to binge urges as my body may be marginally malnourished.

So I try and choose alternatives to wheat/gluten if I can but for my recovery I simply HAVE to have a proper pizza at least once a fortnight! And a decent sandwich or baguette occasionally just to insure against deprivation feelings.

Katzcurrent, do you think you can wean yourself off caffeine slowly? I gave up caffeine cold turkey once - oh the headache!! It was too aggressive an approach which is typical of me. Moderation is not my middle name unfortunately ;-) I'm back on caffeine now but much less although it creeps up and up if I'm not careful... I don't mind decaff coffee at all so I may think about that. If it won't cause me deprivation, why not? I guess that is the question when it comes to food choices isn't it? Will it cause me deprivation if I don't have it? What's a good compromise?

As for sugar, I also have a few other health issues which mean it would be helpful for me not to have big sugar dumps into my system. This is already much better now that I am not bingeing with a view to purging. Still occasionally bingeing but not nearly as big. Anyway, I've been researching erythritol and lakanto which are natural sweeteners which, unlike the others, are actually beneficial for health and don't cause gastrointestinal distress because they are actually absorbed by the gut. Xylitol made me so sore and bloated beyond belief and steiv

http://bodyecology.com/articles/erythritol_what_you_need_to_know_natural...

I'm sticking with the real thing (sugar) for now but intend to get onto an alternative at some point if it doesn't cause me any wobble because I'm pretty sure my adrenals are shot. I'll give it a good few months though until all the urges have gone (will that day ever come??).

How's it going Noggin? Still enjoying your low GI/high protein meal plan? You've really inspired me to pay more attention and be a bit more committed where protein is concerned. And reading the beginnings of 'The Mood Cure' by Julia Ross has made me somewhat wary of my plan to go vegetarian but I'll cross that bridge when I get there.

Have a great day ladies!

xx

Goode

katzcurrent
katzcurrent's picture
Wow, Goode, it sounds like

Wow, Goode, it sounds like you and I have a lot in common! You probably saw that I also have celiac? I was diagnosed with crohn's when I was 14, but once I gave up wheat (at age 20), my symptoms went away. Later, the antibody test confirmed I have celiac. In a lot of ways, the celiac led to the bulimia because I'd panic if I ate wheat. But, none of it would have happened if I hadn't dieted and if I didn't have a history of anxiety and depression and underdeveloped coping skills. That's for me, anyway. I think at least half of bulimics don't have mental health issues prior to the eating disorder.

I have also been in the 12 steps. Are you still active at all? 10 years is a LONG time to carry out that lifestyle! I'd be interested to hear your thoughts.

Honestly, I couldn't have backed off caffeine or sugar before now. They are huge sources of comfort. I'm still going to include both, but in a way that is reasonable. I'm trying to think of myself the way a loving parent would think of a kid. I think 2 cups of coffee and 2 servings of sugar is reasonable, but if it starts to create tension, I'll just eat and drink what I want.

My deprivation mentality runs very, very, VERY deep. I'm seeing that now. It's about much more than food. So, I have to be gentle whenever I limit a source of comfort.

Goode
Goode's picture
No I didn't know you were

No I didn't know you were diagnosed with crohn's or coeliacs!! I've been reading everything you write and hadn't read that!! That's too weird. I have often wondered whether malabsorption due to coeliacs was a factor in the urges to binge and it seems highly likely to me.

For me too the deprivation runs incredibly deeply..I was starved as a baby in order that tests could be performed on me to try to see what was wrong with me (as soon as my mum weaned me at around 4months old I got very sick, in and out of hospital, losing weight, a 'failure to thrive' which basically means they had no idea what is wrong! It was probably coeliacs or crohn's but I was in Africa and they weren't very clued up on those conditions hence only diagnosed aged 26). I have no doubt that starvation at such a young age primed me in a very profound way to be EXTREMELY sensitive to any whiff of deprivation. And sounds like for you too although as you say, the bulimia probably then sustained those Gastro troubles.

I'd love to talk more about all of this stuff...I need to get off my phone and onto my computer because typing on a phone makes for very bad writing!

Yes, all in all I was about 13 years in 12- step programmes alongside therapy (I was I'm SLAA, CODA and UA - for money issues - as well as OA then FA then Greysheet...It was FA that really helped me to maintain the impossible feat of weighing and measuring every morsel I ate for 4years straight! I had 2 years of abstinence in OA before that too so quite 'successful'. Oh yeah, I was/am a veteran alright. I've never been in denial about the ED, have been looking for freedom from age 15. And for all the success I had in OA and FA, I feel so much freer and more relaxed now. It was all fear-based for me and I used the food plan as an excuse to isolate myself from life and fun and my peers..hence still single aged 37. I have had plenty of interest but have found it hard to let someone in to such a full-time job of recovery! Having said that I have had amazing relationships but seem to be quite able to live alone with lots of great friends (a lot of them from 12-step rooms who are completely incredible). I have never met a man I liked more that my cat.;-)

Lets continue to chat but I must get off this phone and into bed! It's 10:30pm in the UK!

Xx

Goode

Goode
Goode's picture
Ps no more involvement with

Ps no more involvement with 12-steps...I kept going to coda and the very occasional OA meeting until recently but not any more, the language is just too triggering and doesn't feel loving anymore. I can't breathe in there!

Goode

katzcurrent
katzcurrent's picture
Goode, I'm similar age and

Goode,

I'm similar age and similar relationship status (never married, 3 long-term boyfriends, all great guys but I always maintained my distance). I did OA, FA, AA, and Coda. The one I probably needed the most was UA but I was afraid I'd listen to stories of people spending loads of money and it would just make me want to spend more. Serious debt now, but at least I got a lot of education to show for some of it. :P

I'll PM you.

Noggin
Noggin's picture
Hi Goode Yes, still doing

Hi Goode
Yes, still doing well, thanks.
I do need to watch the amount of carbohydrates at dinner time, my fragile time when too full a tummy is a "no,no". I'm afraid I still need to feel slightly hungry at bedtime - hope that will go gradually. Last night I had a big bowl of veg chilli with salad but no rice and felt secure with that. However, I am gaining a bit of weight which isnt sitting well with me today BUT my mindset for dealing with it is stopping the evening wine calories - absolutely no desire to binge or purge to try and sort out a few pounds of weight gain. :-)
My back is knackered atm so having to put exercise on hold which is a bummer.
PS for veggie low gi, Rose Elliot has a great book called 'Low GI Vegetarian Cookbook'. I only eat free range, organic meat too when my husband and son need their primal needs met but they haven't complained with any of the meals from her and my 10 year old veggie daughter loves them.
Best of luck x
PS one of the supplements my nutritionist put me on is 5HTP, I noticed that its mentioned as good at improving mood in a book by the author of 'the diet cure'..?

Old dog

Noggin
Noggin's picture
Failing! Last two nights, I

Failing! Last two nights, I opted for a bottle of wine and hige bags of crisps then purge, then small healthy meal to make me feel like I was still looking after my body!? I'm ovulating and not sleeping well. Feel exhausted by afternoon, slept for three hours Wed afternoon which is so not me. I'm still putting on weight - I havent been this heavy since post babies. The wine needs to go, I cant cope with the weight gain but it seems to be my crutch atm,.....

Old dog

Goode
Goode's picture
Hey Old Dog. Don't lose

Hey Old Dog. Don't lose heart, you'll find your way. I do find for myself that alcohol makes it much harder to stick to anything even a nourishing SE plan so why not give the wine a kiss for today? I've decided to give alcohol a wide berth, it just isn't serving me at the mo. lots of love x

Goode

Noggin
Noggin's picture
Thanks hon x. I slipped those

Thanks hon x.
I slipped those two nights because I was so frustrated and annoyed that I was still so exhausted even on a nutritious diet. Last year my Dr thought I was post viral but tests showed a very low ferritin count. When it went back up, I def felt better but still tired very easily, hence blaming long term bulimia and finally addressing it. If I could feel more enegy with eating and digesting this would be much, much easier. I'm only 42, normally lead a very active life and having that 'life sucked out of me' feeling where I can hardly keep my eyes open or speak is soul destroying when trying your hardest to heal your body. I'm probably neing very unrealistic on how long healing is going to take.
How are you just now?

Old dog

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