A nice quote from the CR society mailing list archives. It's how I feel about my CR at the moment. I know enough about nutrition to make good choices but I don't know enough about myself yet to make those choices consistently.
Therefore, some lists:
Things I’ve learned about myself from doing CR
• Prior to CRON I was eating fairly nutritious food but way too many calories. When I wanted to lose weight I would eat less but my nutrition would suffer.
• I gain weight and store fat very easily. This sucks right now but will be good for my CRON in the long term. :-)
• I need very few calories to maintain my current weight (between 1300-1400kcal per day).
• I lose weight best and have the best fitness when I am in the midst of a running and light weight lifting regime.
• My muscle mass goes away within a matter of weeks when I stop weight lifting.
• I feel best when I’m doing 'hardcore' CRON (weighing and measuring everything) and exercising a lot.
• Exercise is my best appetite suppressant.
• Unless I make a conscious effort, I don’t drink enough fluids during the day.
• I am addicted to carbs such as bread and pasta, cakes, sweets and chocolate. I also find strong/flavourful cheese very addictive. These foods are major binge triggers for me.
• I can overeat legumes and grains very easily.
• I can eat a lot of food, be full, and still want to eat more.
• When I’m out I sometimes buy single servings of trigger foods (such as a small cake) which on its own would be acceptable CR but almost always triggers an extremely strong desire for more.
• I love trying new foods and eating out at restaurants, particularly fine dining or unusual places. However, most restaurant meals are a huge binge trigger for me.
• I find food waste abhorrent and get angry when I see others wasting food.
• I therefore find it very difficult not to clean my plate.
• I find it very difficult to turn down free/freely available food.
• My appetite is stimulated by the sight, smell and even description of food.
• My hunger peaks between 10 and 12 am regardless of whether I’ve had breakfast or not. Similarly I also get very hungry between 4pm and 6pm.
• Sometimes I am hungry in the morning, sometimes I’m not.
• I have become way more interested in food and nutrition since I started CRON.
Changes I’ve made
• I no longer keep pasta or bread in the house. I don’t buy large packets of any kind of trigger food.
• I keep any carby trigger foods I still have from the bad old days (rice & beans) out of sight.
• I rarely eat meat at home but I sometimes have salmon sashimi on a Saturday.
• I eat bigger quantities and a wider range of vegetables.
• I no longer eat cereal at home.
• I no longer drink milk at home.
• I buy my vegetables either frozen for convenience or fresh from the farmer’s market every Saturday.
• I accurately measure my breakfast and lunch every week day.
Things I still need to do
• Eat more calories during the day and fewer in the evening.
• Fill up on vegetables before I go out.
• Weigh food where I can (e.g. at parent’s house, secretly at boyfriend's house) until I learn what 100g of a food looks like so I can estimate properly.
• Cut back on eating out or eat fewer calories in the week to make up for a weekend meal.
• When eating out choose the most nutritious option on the menu or attempt to fill nutrient deficiencies.
• Forgive myself when I eat calorie dense foods.
• Identify the calorie dense food as a treat, enjoy it and stop there.
• Distract myself/chew gum to prevent eating more.
• Brush my teeth straight after dinner or as soon as I get home if previously eaten.
• Avoid going to places where my motivation will be tested.
• Just because it’s free doesn’t mean I have to eat it.