Please Scroll Down to See Forums Below Hi all. I eat <50 grams of carbs/day and take 1 gram of ALA with the meals with these carbs. I carb up 1 time a week, on Saturdays. I find when I carb up with cereal and skim milk my appetite is never satisfied and my blood sugar is unbalanced. Are there better foods out there to carb up with to provide a more satisfying, stable carb up?
Carb Up Problem-->Advice Needed
- Thread starter barnidge
- Start date
Why limit your carb up to cereal and milk when there are many other satisfying carbs out there that are perfect for carb-ups. Pasta, fat free ice cream, potatoes, bread, etc... One of my favorites is Boboli pizza with lowfat/nonfat cheese. I also tend to eat a lot of homemade steak fries that I bake in the oven to get them crispy without using any oil. Just spray them with Pam and it will help them get crispy on the outside.
Also cereal is never satisfying regardless if you're carbing up or not. I can eat a box of Fruity Pebbles every time I break into one, they just stimulate hunger the more you eat them. Most sugary cereals are like this along with any other insulin spiking meal. You didn't mention it but you should be getting some protein as well which can help to fill you up. I always have eggs or something with my morning cereal to help fill me up. I always eat the protein first and then the cereal so I don't go overboard.
Also cereal is never satisfying regardless if you're carbing up or not. I can eat a box of Fruity Pebbles every time I break into one, they just stimulate hunger the more you eat them. Most sugary cereals are like this along with any other insulin spiking meal. You didn't mention it but you should be getting some protein as well which can help to fill you up. I always have eggs or something with my morning cereal to help fill me up. I always eat the protein first and then the cereal so I don't go overboard.
Creatureofnight
New member
You also might want to try mixing high and low G.I. carbs for a filling effect.
Have a bowl of sugary cereal, then a bowl of oatmeal or cream of wheat. Hot cereals are very filling and lower G.I. carbs (maybe as the day goes on or a little w/ every meal) may help give you a full feeling.
Have a bowl of sugary cereal, then a bowl of oatmeal or cream of wheat. Hot cereals are very filling and lower G.I. carbs (maybe as the day goes on or a little w/ every meal) may help give you a full feeling.
plornive
New member
Try eating white potatoes and white rice in the beginning, then later switch to sweet potatoes/yams, whole wheat pasta, qiunua, couscous, oats and brown rice. This will give you high/moderate GI starches in the beginning and lower GI carbs towards the middle of the carb-up. If you want something sweet, have it with your starchy meals. You can also eat some sweets at the end to spike your insulin and clear your blood for the upcoming week.
Try to make your white rice and white potato meals with some vegetables and lean chicken or something. Potatoes will be better for satiation.
To get some fats into your low-GI meals, try making some kind of mediterranean/african style dish with qinua or couscous, veggies/meat and oil. Or try stir fry with rice. It will make you feel very full and satisfied.
Sweet potatoes can be made into lots of good things. Try mashing it, adding some splenda/sugar, cinnamon and raisins. You might want to add a bit of olive oil to mash it. This is some good grub.
Whole wheat linguini/spaghetti is especially good, and you can add lots of things to it.
Skip the cereal completely if you want to feel satisfied. I'm pretty sure you would be happier with "real" food.
Try to make your white rice and white potato meals with some vegetables and lean chicken or something. Potatoes will be better for satiation.
To get some fats into your low-GI meals, try making some kind of mediterranean/african style dish with qinua or couscous, veggies/meat and oil. Or try stir fry with rice. It will make you feel very full and satisfied.
Sweet potatoes can be made into lots of good things. Try mashing it, adding some splenda/sugar, cinnamon and raisins. You might want to add a bit of olive oil to mash it. This is some good grub.
Whole wheat linguini/spaghetti is especially good, and you can add lots of things to it.
Skip the cereal completely if you want to feel satisfied. I'm pretty sure you would be happier with "real" food.
im the same as you...i LOVE cereal on my refeed days. i have a low gi cereal w pieces of dried fruit like sultanas, also has almonds, pumpkin seeds etc. I then add lactose free milk and protein powder...it is the best thing ever!!!
ide rather have that than pasta or rice...but each to their own..
ide rather have that than pasta or rice...but each to their own..
My carb up day will be tomorrow and I wont include salty foods like pizza, hamburgers etc...I have a huge craving for sweet so I will take advantage of the carb-up day to satisfy my craving. I have all these products but that doesnt mean Im going to eat them all 
All the products that Im going to list here are from Brazil but Im sure you guys in US have the same cause I used to live in Minneapolis
Kellogs Smart Start with fat free yogurt
Fat free Archway peanut butter cookie
Fat free condensed milk
Fat Free Eddys ice cream caramel&praline
Fat free Kellogs waffles
fat free Nesquik chcolate topping
Approaching the end of the day I will switch to complex carbs like sweet potato or brown rice
On my next carb-up, 7 days from today(25) I will make my own pizza...Im going to buy some fat free muzzarela, fat free white bread, healthy choice fat free tomato sauce, onion, herbs etc
I had my first carb-up day 2 weeks ago that I only included white rice and black beans as my source for carbs cause I LOVE white rice with black beans but I didnt notice a "bloated" look neither a extra strenght from 500gr of carbs + 100gr malto post-workout...To be honest I felt sick! Ergh!
I read an article on Flex Magazine saying that you should eat during the carb-up day ONLY carbs! Most carb foods contain protein BUT what the article means was that dont count protein just count the carbs and NO fat at all...even flax oil is a no no! Thats what Flex Mag wrote. Like we say here in Brazil "Each person a different case" I will only eat carbs tomorrow to see how I respond to it. I will keep u guys posted
All the products that Im going to list here are from Brazil but Im sure you guys in US have the same cause I used to live in MinneapolisKellogs Smart Start with fat free yogurt
Fat free Archway peanut butter cookie
Fat free condensed milk
Fat Free Eddys ice cream caramel&praline
Fat free Kellogs waffles
fat free Nesquik chcolate topping
Approaching the end of the day I will switch to complex carbs like sweet potato or brown rice
On my next carb-up, 7 days from today(25) I will make my own pizza...Im going to buy some fat free muzzarela, fat free white bread, healthy choice fat free tomato sauce, onion, herbs etc
I had my first carb-up day 2 weeks ago that I only included white rice and black beans as my source for carbs cause I LOVE white rice with black beans but I didnt notice a "bloated" look neither a extra strenght from 500gr of carbs + 100gr malto post-workout...To be honest I felt sick! Ergh!
I read an article on Flex Magazine saying that you should eat during the carb-up day ONLY carbs! Most carb foods contain protein BUT what the article means was that dont count protein just count the carbs and NO fat at all...even flax oil is a no no! Thats what Flex Mag wrote. Like we say here in Brazil "Each person a different case" I will only eat carbs tomorrow to see how I respond to it. I will keep u guys posted
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