Hi everybody. So I was doing great lost 30 pounds feeling good. I went off one day from my diet now I'm struggling to get back on. Can anyone give me a sample of their menu for the day? And any words of support would be great. I'm really having a hard time. I don't know how I can go from doing so good to struggling like this. I was told in October I had fibrosis F3
Thanks
There is a book/ method that I am currently obsessed with. While not specifically pertaining to food I think one of the methods would be helpful in this situation.
When you get a craving, really think about it. Picture yourself eating whatever it is and then think about after. THINK IN DETAIL . Where were you, what was it, background stuff, etc. now think about how you are going to feel after. Bad? Guilt? Shame? What would you typically do after something like that.. . Even WRITE it down. Maybe if you go through it enough and conquer it , your brain will shift its way of thinking.
Also, that is an accomplishment what you have done. Losing weight, etc.
Focus on that , look and feel your results and keep going!
I guess I forgot to even mention the book. “ this naked mind”. More on alcohol addiction but like I said, can use the methods for anything, really. It’s adjusting your mind shift around things. Seeing things positive. You dont “HAVE to do this” you “CAN do this”
Thank you so much for replying. I really appreciate it. In the beginning it seemed easy or at least easier. I am an emotional eater. The 1 year anniversary of my mom passing from non alcoholic cirrhosis was in march and I have teenage girls who put me through it sometimes. I know they aren't excuses but I deal with it with food. I will try the method you suggested. And thank you again
I’m so sorry to hear about your mom. That has to be hard.
Try switching out the word “excuse” with “trigger”. A trigger can be recognized and dealt with.
I think maybe getting a journal would be really helpful for you also. I would include what you did that day, what you ate, and how you felt. Not so much on weight (at least daily)
Maybe set it up in 10 day increments. Might be easier to evaluate looking at things in hindsight.
At the end of 10 days if you ate great eight days think of it as “wow, that is 80% success rate, that is great”. Not , “I failed”.
The more success you have the more motivation you will have.
There is a podcast “this naked mind”. Like I said a lot of it is revolved around alcohol but there are several episodes of food and other addictions. Really at the end of the day most addictions are pretty much the same... just swap the word out for alcohol and use food in place of it. I think her methods are life-changing.
Podcast is free and can listen to it at any time 
I watched my mom suffer terribly from cirrhosis and it all started with fatty liver like mine.. it scares the hell out of me that I have the same thing.
Thanks for the advice. I will start keeping a journal. I will also look into the podcast.
First, know you are not alone...that being said I think a food diary that includes how much water you are drinking as well as what you eat will help the cravings. When I have a craving I drink a hot cup of green tea with nothing in it. It is new to me since my fatty liver diagnosis and I find it soothing. When you log your food into the diary, add how you are feeling. I found that eating certain things made me feel terrible—those things are easier to avoid now...the worst culprit was a Cadbury Bar. They now stay in the cupboard for my grandchildren!!! I hope this helps
Thank you for replying. I try to have a cup of coffee instead of something bad. I have drank green tea occasionally as well. I have never wrote down anything I've eaten. I also have crohns disease so this would help me with the liver and the crohns. I am gonna by myself a journal. It is so nice to have people to talk to that know what I'm going through.
I feel the same way, its less lonely having folks out there. Take care of yourself!
Bellaranger, 30lbs is a great start. You can recover from 1 bad day
The key for me was to find replacements for the snacks I craved during the day. Soda was replaced with stevia sweetened sparkling water. Chips with almonds/pop corn and home made keto crackers. I get the same mental feeling of having snacks, but the make up of them is so much better for a fatty liver.
One of the other posts mentioned a food diary. That was really crucial for me to track what i was eating and how much. And then making it easier to know what to replace with healthier options.
Thanks for the recommendations. I'm going to buy a journal today and start writing down everything that I put in my mouth
Also maybe have a list of “non-negotiables” or “no-matter what” rules.
Just a few things that you will NOT do under any circumstance.
Maybe something like
-Never eat in the car (except designated snacks like nuts)
-No soda
-So sugary coffee
Never eat when upset/mad/happy
Upset, mad, happy are my favorite times to eat. LolI have not touched soda since October. I'm a candy and cake person. Those are my weaknesses. I just keep reminding myself that I don't want my children to watch me go through what I watched my mother go through. No one should suffer like that.
I do the same thing! The best way I get back on track is to not make any plans to go out to eat to pre plan my meals. I fast for 18 hours A-day and only have 2 meals with no snacking. Each meal is hearty enough, about 650 to 700 calories each so I am not starving. Lots of nuts, greens, vegetables. I eat a lot of salmon, tuna and chicken breast. I do my absolute best to have no added sugar, Lots of good healthy fat and I start my day while I'm fasting with a hot cup of green tea with a lemon twist. I make sure I get vegetables or berries with every meal. This keeps my insulin low and gives my liver a rest. Even if you don't do well one day, don't throw in the towel! You can restart and get back on track the very next hour. I am F2. I still want to live life so there will be days that I know I will be bad.
I keep telling myself just do better the next meal. I eat berries everyday. Did you cut out dairy? I'm not sure if dairy is something I should stop. I only have non fat greek yogurt no other dairy.
I drink almond milk, and not a big dairy fan..except for sour cream. I tried to have no more than a 1/2 a cup of berries A-day. I eat lower carb, but not full on keto...I think beans and some whole grains are good.. But not tons of them because they raise our blood sugar pretty high. When our blood sugar is high we cannot release fat. Real food with minimal processing Is the best but sometimes it's really hard when your feeling lazy and I don't want to cook. I have read everything I can get my hands on regarding healing my liver. I really like doctor Berg. you can watch him on YouTube and also doctor Jason fung.
Thanks. I will look them up. Yes the lazy days are hard to not give in and just do take out.
Not saying I am right but from what I have read full fat yogurt is best. “Non fat” means fat is removed and replaced with foreign substances/chemicals. (Hard on the liver)
Also, the full fat will keep you full longer. There are good fats/bad fats
Hi! I completelly understand you! If I slip one day, it’s very difficult for me to get back on track too. I realised it’s like with recovered alcoholic. If one’s going to have just one small beer he is very likely to become an active alcoholic again. And it works with me. I rather don’t have any sugar at all since having just a small bite leads me to another and then another.... and I can’t resist the craving then and just overeat myself. Then I’m furious with myself and the journey starts over again from scratch!
That is exactly what I go through.
Thought I would check in and see how you are doing? Yesterday I had such a bad day that I didn’t even want to record all the stuff I ate! I did but it was hard to read this morning and see how much ground I had lost. My only excuse is stress....I hope the food diary is helping you, it keeps me honest and keeps the cookie jar closed! thinking of you - sosteady
I haven't even started writing stuff down. I'm terrible. I have been doing better than I was. Stress kills me to I eat when I get stressed. Sometimes it seems like I'm stressed a lot. Lol. I am going to start tracking because I know it will help me.
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