Re: Beta endorphin spiking and 4 day crash

The cravings come every 4 days (3 days if my workout is heavy), sometimes in the morning, but usually late in the afternoon. Some days they are really intense.

Here is my food journal. You can see that I really stuffed myself at dinner on Day 4. This seems to be the pattern. Nothing weird in my food journal that I can pick out. Feeling pretty good all day and then boom that night (wanting sugar).

Jeffrey

Day 1
Breakfast:
2 eggs with 3 oz cheese
2 cups oatmeal + 1tbs protein powder + handful of sunflower seeds
1.5 cups broccoli

Snack after gym (1 hr. weights / 30 min cardio)
1/2 cup unsweetened frozen berries
3 Tbs of protein powder
2 tbs. of ground nut powder
2 slices wholegrain bread

Lunch:
Can sardines
2 cups brown rice
2 cups salad
1 apple
Dinner:
8 oz. lamb
2 cups mixed salad
1.5 cups brown rice
Handful of hazelnuts
Small potato before bed

Day 2
Breakfast:
3 scrambled eggs
2 cups Oatmeal with 2 tbs. protein powder and handful of sunflower seeds
1 cup cauliflower
Snack
Protein Shake with fruit, 2 tbs. protein powder and 2 tbs of tahini
5 oatmeal crackers

Lunch:
8 oz tempe
2 cups brown rice
2 cups salad
1 apple
2 handfuls of roasted almonds

Dinner:
8 oz turkey
1.5 cups brown rice
1.5 cups steamed mixed veggies
tomato and avacado salad
potato before bed

Day 3

Breakfast:
2 hard boiled egg
1.5 cups oatmeal
2 Tbs. Protein powder
2 tbs. Ground chia and flax seeds
1 cup broccoli

Snack after gym (1 hr. weights, 35 min, cardio)
Protein shake with 3 tbs. protein powder
1 pear
5 oatcakes cakes w 2tbs. Tahini

Lunch:
6 oz can of tunafish
2 cups rice
2 cups salad
2 handfuls of almonds and 1 apple

Dinner:
2 cups salad with 2 oz. ground up cheese
1.5 cups quinoa
Large chicken breast and thigh
1 cup cauliflower
2 handfuls of hazelnuts

Potato before bed

Day 4

Breakfast

2 eggs

2 cups oatmeal with 2 tbs protein powder, 2 tbs seed powder
1/2 avocado
1.5 cups broccoli

Snack

Protein shake with l piece fruit, 3 tbs. protein powder

3 slices wholemeal bread
2 tbs. almond butter

Lunch

8 oz tempe
2 oz cheese on 2 cups salad
2 cups quinoa
1 apple

Dinner

6 oz turkey
2 cups brown rice
3 slices wholemeal bread with 3 tbs tahini
2 cups broccoli with 3 oz melted cheese
1 apple with 3 large handfuls of almonds

potato before bed with gobs of butter

: I read a post about beta endorphin
: crashing after 3-4 days. I seem to
: get this all the time, even post
: sugar detox. I am perfect for 3-4
: days and then the last night crave
: sweets big time. I then stuff
: myself with extra browns and nuts
: at dinner. Thank goodness not
: sugar!!

: How can I find more info about what
: is going on here and manage the
: cravings?
: Jeffrey

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