Weight Loss NHS
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Comfort eating


I lost a stone and a half last year and felt really good about the way I looked. Unfortunately a stone has crept back on. I am exercising, try to do 5k a week and I am doing the 30 day shred. I am really good during the day but snack and comfort eat in the evenings. I don't ever seem to feel full. It's starting to get me down as I am just putting on more weight. Any advice welcomed,

14 Replies

Hi Francinea,

i confess that I too am an evening snacker- ha ha, i don't fight it coz I just fail- i track my food on sparkpeople, I have lighter cal meals during the day so I can have something in the evening.

I find the low cal hot choc drinks are good for a choc hit- drink it off a spoon, it makes it last ages!

Or a semi frozen light muller yog- yum! Add some fresh blueberries and Strawbs and think, wow, is this really diet food, Ha ha!

Nuts in shells, they are slow to eat because i have to crack them open, they keep me busy for ages and they are great for good hdl cholesterol.

Oh and have you tried freezing a couple of bananas and whizzing them in a blender- banana ice cream with no added anything :)

And then my other distracting evening task is to google such things as 300 cal dinner ideas and plan my meals for the week ahead :)

Of course this does mean getting rid of the temptations that are in the cupboard that might distract you from your goal ;)

Don't feel guilty about being an evening snacker, enjoy it!


Have you considered doing the 5:2 diet? I'd heartily recommend it - especially the book by Kate Harrison which is easily available on Amazon. It's great as you can eat pretty much what you like five days a week (up to 2000 calories a day) and restrict your calories to 500 on two days. I lost three stone on it, going from a size 16 to a 10 and the best part about it is that when you've reached your goal weight as I have you only need to fast one day a week to maintain your weight loss. (I used MyFitnessPal to track my calories.)

The diet is based on a brilliant Horizon programme that aired almost a year ago (https://vimeo.com/54089463) and it's honestly changed my life. I had so much energy that I started running, doing the NHS Couch to 5K podcasts and now run 5K three times a week. I'm 63 and have never been fitter!


Thanks for this, I have started tracking my calories this week and have purchased the 5:2 diet book from amazon.

Hopefully it will start to come off. Wish me luck!


I find this really sad. Starvation (which fasting is) results in loss of lean body mass which potentially has health risks, and which lowers basal metabolic rate. I'm horrified that doctors would rather endorse people cutting back on their intake so far, than admit that controlling your carbohydrate intake (both in terms of quantity and quality) has the same benefits without the potential hazards.


Watch the programme. It's far from nonsense and has proven health benefits. 500 calories just twice a week is far from starvation!


I have seen it, and was appalled. Insulin-like growth factor 1 (IGF 1) is stimulated by high-glycaemic foods for example.


Well done you! If you're on Facebook there are some excellent support groups on there. I find that watching what I eat one or two days a week so much easier than every day!

Do watch that video - this way of eating is about so much more than just losing weight. The health benefits are fantastic.


Avoid high-glycaemic foods including jacket potatoes, Weetabix, Shredded Wheat, most rice, and wholemeal bread that cause highs and lows of blood glucose.

Eat sufficient amounts of natural protein foods with the accompanying fat that help satiate appetite, as part of a healthy, balanced diet.


What you you recommend as a daily food plan? Would it contain some carbohydrates? I agree about the fasting diet. I did watch the TV programme and the view that fasting decreases the risk significantly of some illnesses but I do not know one single person who is doing it for that reason and they have all binged anyway.


Keep your carbohydrate intake between 10 and 14 portions per day, dependant on how much your metabolism uses (1 portion = 10g carbohydrate), ideally 3 meals x 4 carb portions. uk.sitestat.com/diabetes/we...

Eat low GI carbs glycemicindex.com/

Make up the balance of your meals with natural, additive-free, unprocessed protein and fat foods such as meat, poultry, fish, seafood, eggs, cheese, coconut oil, palm oil (not hydrogenated), olive oil, butter, ghee, duck fat, goose fat, and lard.


Thank you - I will have a good look at the links.


I have read your reply here with interest (after dieting for 50 years) that jacket potatoes, wholemeal bread etc. are high GI... Having hunted through the info on the Net re GI- what sort of bread would one use for a s'wich? I realise you can only give the generic names - but when I checked for bread alternatives to whole-meal, all that came up were packets of ingredients to make one's own! And I have just had delivered to me two 7-seeded wholemeal loaves!! Hmph! Any suggestions please?


You may be okay with the 7-seeded wholemeal; mixed/wholegrain breads tend to be moderate GI. The best way would be to measure its effect on your own blood glucose. Sourdough bread would make a suitable alternative (see the websites in the posting above). When using grains, it's best to ensure they have been sprouted which reduces the lectins that are their kind of 'self-defence' mechanism. Also important is to avoid the additives and processed oils.


Hi how about rye bread its very dark and dense and toasts really well would that work??? suju


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