i microwaved 1 cup of fennel, 1 cup of chopped onions, for probably 8 minutes. I added pollock to that and olive oil etc etc.

anyway, the meal did not work seemingly. but because of various factors--lack of sleep and exercising which causes cortisol to go up etc--I am not clear on whether it's the onions themselves that's causing the intense hunger or whether to try again.

So are there people out here who are really carb sensitive as I seem to be, who can comment? Sharing experiences can be helpful even though we don't match exactly.

I know tomatoces are ok for me but not the best, e.g., they don't necessarily last the longest. I know I'm too sensitive to eat much of the following: carrots, lentils, oranges, apples, peaches, bananas, grapes, etc., etc. I have to limit these things ...

I also find I can't tolerate liquid meals. It has to be solid protein although I do ok with hemp protein powder as long as it's in a "dry mix."

I'm reducing my fructose too ...

I normally try to eat every 3 hours because otherwise I get in trouble!

Sarah

Hi Sarah, I'm very sensitive to carbohydrate too, and many liquids, all the same foods you mentioned and more. If you liked the meal tonight, next time make sure you had enough pollock in it ( 4.5 oz for a 3 block meal) and enough fat try double (2 tsp oil) or triple (3 tsp oil) fat blocks because pollock is almost fat free. If you're still hungry with those changes, keep the changes and the next time try 1 cup fennel, 1/2 cup onion and 1/2 - 3/4 cup red raspberries. Let me know how it works! Good luck!

Sarah, I am also sensitive to carbohydrates. I would pay close attention to the fat content, since your fish is very lean. I also find that I struggle with very low density meals, and do better with a small amount of a moderate or high density carb added in. Try adding a 1/2 block of legumes, or fruit, or even a small dash of unfavorable carb. Might make a huge difference. Also, TOM plays into it as well.

Thanks for your advice, cranberrycat!

What's TOM?

I overate yesterday night as a result of starving for something like 6 hours ... so I'm starting all over again. I overate in a very Zone way, LOL, at least!

And I ended up having the post nasal drip, which consolidates somehow to block my breathing, so it didn't clear up until around 4 or 5 a.m. ... sigh.

So that means elevated cortisol levels today ... grrr ... but breakfast was okay-ish anyway ...

I'm having lunch right now:

almost 20 grams of protein according to package direction
2 cups slightly cooked cabbage
14 chickpeas (which adds up to 1/8 cup or 1/2 block)
1 cup spaggetti squash

I had started cutting back to 2 tsps based on Sue's advise, but she said if the fish is pollock, which is almost fat free, to

So I increased to one tbspn but am fine with cutting back to 2 tsps if necessary?? I actually would like to, to speed up my weight loss ... LOL.

Sarah

Hi Sue, thanks for this! I don't have raspberries, I do have blueberries, though.

I'm confused about 3 tsp oil versus 2 tsp oil for pollock? which is better for me?

I will try the meal for tonight at supper, with blueberries, but I have I'm sure elevated cortisol levels, and I'm having the post nasal drip all day thus far so may not sleep tonight either very well.

Does anyone know if there's a way to bring down cortisol levels from lack of sleep?

Sarah

TOM is "that time of the month" for us ladies LOL!

If you eat fat free protein, you double the fat, hence the 2 tsp of olive oil. Then, for carb sensitivity, many of us drop a block of carb and add 2-3 blocks of fat. Should not impact weight loss in a negative way. Fat does not make us fat, and a little added fat improves insulin control.

If you consider calories, basically no difference.

OH! Yes, TOM indeed!

Funny, cuz women beat up on men and TOM is a man's name and so we grumble about TOM LOL. Bad joke probably hahaha

Ok ... more seriously, so you're saying it's not a problem to go up to 12 grams of fat TOTAL for each meal if you drop a block? Everything included, e.g., the fat from the protein, the fat from OO, etc?

Still trying to get clear on this. So it's a good idea to have 12 grams per meal if you drop a block, because it leads to better insulin control?

Sarah

Yep, up to 12g fat per meal. If your protein has fat in it, then take into consideration how much you have, as you might have plenty without adding more.

Sarah, about your question re 2 or 3 teaspoons. Most Zone protein blocks contain at least 1.5 g fat per 7 g of protein. Pollack may have less than that.When you choose a fat free protein source you'll need to be a bit more liberal with the amount of monounsaturated fat you add in order to keep insulin levels in the Zone and, in turn, keep you in the Zone. If you have excess stored body fat, then technically your body can tap into it if your diet doesn't provide all the fat you require, but, and here's the catch, elevated insulin levels will lock your fat cells and prevent stored fat from being released. If you choose a fat free protein, or close to fat free, simple double the amount of fat you'd usually add to the meal and you should have the appropriate Zone balance for the average person ( the 2 teaspoons of oul I suggested). I gave the option of 2-3 tsp because dietary fat controls the rate of entry of carbohydrates into the bloodstream. A little extra (the 3 tsp suggestion) might help you achieve better hunger control because slowing the entry of carbohydrates into the blood stream will ultimately result in less insulin being produced. The 3rd teaspon won't be enough to interfere with the loss of excess stored body fat. Best would be to experiment with the amounts and see how you feel 4 hours after the meal. Keeping a food diary will be a big help.

Some more info, Sarah, the average 3 block meal contains 9 g fat. Doubling the added fat blocks adds another 4.5g fat for a total of 13.5g fat. A Tveaspoon ( the equivalwnt of 3 teaspoons) of olive oil contains about 14g fat.

Hi Sue,

Pollack is 1 gram of fat per 18 grams of protein according to my package.

So ... based on your explanations, I think I'm gonna go ahead and focus on a total of ... was it 12 or 14 grams of fat? per meal, for the next two weeks, until I get my allergies enough under control so I can sleep at least 4 hours. so right now losing weight is not a priority anymore.

but today even though I had absolutely no sleep because of the drip, i wasn't terribly hungry, just some at times, so I'M Relieved considering.

sarah

As I suspected, that pollack is almost fat free, so you'd need to at least double the amount of fat blocks you add to that meal. One fat block contains 1.5 fat. If you add 6 blocks to a 3 block meal (that's double) you'll be adding 9 grs fat, if you add 9 blocks (that's triple) you'll be adding 13.5. 9 g fat is the minimum for a 3 block Zone meal.

Hi ... good information. I apprecite it!!!

Sarah