TL;DR
It’s carbs. In all forms. Even the “healthy” ones. I do need to eat them—but absolutely not for breakfast or lunch. That’s the only approach that consistently quiets the food noise in my brain.
The Long Road
I’ve been overweight for nearly 20 years. As a kid, I was slim—5’11” and about 150 lbs during middle school—but we were food insecure, and I remember binge eating anytime food was available. I got my first stretch marks from overeating around age 17. Through college and my twenties, my weight ballooned. At 29, I hit 298 pounds.
That was my breaking point.
A year later, at 30, I was diagnosed with obesity-related chronic kidney disease. That lit a fire under me. I made changes, lost 88 pounds over two years, and hovered around 90–98 kg for the next three.
I’ve Tried Everything
Yes, including calorie counting (CICO). And while it technically works, it never worked for me mentally. As soon as I eat a certain amount, I can’t stop thinking about food. It’s like my brain flips a switch, and I white-knuckle through the day trying not to eat more—even though I’m full.
Keto worked best. I lost 50 pounds in five months and got back within a healthy BMI. But I was starving. I couldn’t get enough calories down. I was surviving on 600–1000 calories a day and feeling weak.
What Finally Helped: Intermittent Fasting and No Carbs Early
In 2024, I started intermittent fasting. I realized something big: I never woke up hungry. I could easily fast until 1:30 p.m. with zero effort. But once I broke the fast—no matter how healthy the meal—I’d spiral. Cravings. Food noise. Obsession.
Saxenda helped suppress that noise temporarily. But it wears off. I knew I had to figure this out myself. The key pattern? Carbs triggered the spiral. Every single time.
The Carb Problem
Even so-called healthy carbs like beans, grapes, rice, or wheat toast would completely unhinge my brain. A balanced lunch of broccoli, rice, and lean protein would quietly wreck my entire day. I’d either obsess over food or end up binge eating.
But if I ate carbs at night, something changed. I’d sleep it off and wake up refreshed. No cravings. Clean slate.
The Pattern Is Clear
Here’s what I learned:
- Carbs in the morning or afternoon = cravings and chaos
- Carbs at night before sleep = no cravings the next day
I’ve tested this again and again. It doesn’t matter if they’re “slow carbs” or low glycemic index. Anything over ~10g of carbs earlier in the day ruins my focus, triggers bingeing, and creates noise I can’t shut off.
So What Works?
Now, I follow this plan:
Weekdays (Workout Days)
- Calories: 1700–1900
- Breakfast/Lunch: 200–400 calories of protein, fat, and vegetables (no carbs)
- Example: 100g chicken breast, jammy egg
- Dinner: Up to 150g of carbs, less than 30g sugar
- (Only on nights before lifting)
Rest Days
- Calories: 1200–1600 depending on activity
- Dinner Carbs:
- 75g if not exercising the next morning
Bonus Strategy
- If I eat a banana and milk latte right before lifting, it doesn’t trigger food noise—because it gets used for energy immediately.
Why This Works for Me
It’s not about “cutting carbs.” It’s about timing. Eating carbs before sleep gives my brain and body what they need—without messing with my hunger cues.
No volume eating. No trickery. No hunger in the morning. Just peace.
Final Thoughts
Maybe this strategy already exists somewhere. Maybe it sounds like “carb backloading” or “time-restricted feeding.” But I found it myself, by paying attention to how I react—not how I’m supposed to react.
There’s no one-size-fits-all plan. This is just mine. But if you also suffer from relentless food noise and nothing else has worked, maybe give it a try: no carbs until dinner.
A Note on the Past
I’m not unaware of the trauma behind some of these patterns—like growing up food insecure or bingeing as a child. That’s part of my story too. And I’m still working through it, piece by piece.
But for now, I’m just glad I found a strategy that finally works for my body.
The Rolex Life 
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