I'm starving on non fast days

karen_fitzgibbon
karen_fitzgibbon Posts: 736 Member
edited November 13 in Social Groups
So I'm finding that on my non fast days, I'm ravenous. It's actual hunger. Not just wanting to eat. Whereas on a fast day, I'm capable of eating a teeny little breakfast and a tiny dinner. Without feeling too hungry.
My question is, do I listen to my body and feed it? Or do I restrict what I'm eating to my tdee?
Does that make sense? Or is it my brain playing tricks seems as it knows that I'm not eating on fast days. My husband reckons it's because my metabolism has been kick-started and therefore I should ignore the hunger, but i don't know what to do....

Replies

  • flumi_f
    flumi_f Posts: 1,888 Member
    Have you been eating enough protein and fats in the morning after a fast? That could help you. If I eat grain carbs after a fast, I also get ravenous by mid morning. If I eat protein bread or eggs (as an example) I stay fuller for longer.
  • karen_fitzgibbon
    karen_fitzgibbon Posts: 736 Member
    Ooh great idea! I might start eating my tea cup eggs again and see how that goes. What's protein bread? Is it worth me having a protein powder shake?
  • flumi_f
    flumi_f Posts: 1,888 Member
    edited March 2015
    I'm not a fan of protein shakes. I just don't like the taste and prefer 'real' food. But it's an option, if you like them.

    A protein bread is a low carb / high protein bread. They are often based on almonds, seeds, eggs and quark. I can buy protein bread at different stores and bakeries. At the moment I also make my own. Here is the recipe. I play around with the different seeds. The linseeds are key though to keeping the bread together.

    Protein bread is higher in protein, higher in healthy fats due to the seeds and almonds and lower in carbs. Because of the seeds and almonds it is higher cal than white bread. I like it and usually slice my loaf, freeze it and toast it as needed.

    Almond and Seed Bread (750g)

    6 large Eggs (separate yolks and egg whites)
    250g low fat quark (I used Skyr, Icelandic milk product with high protein / low fat)
    1 tsp salt (I will reduce this next time, too salty for me)
    70g ground almonds
    30g sesame seeds
    50g linseed cut
    5g whole linseeds ( I replaced these with 15g chia seeds + 15g hemp seeds)
    30g Oat bran
    20g wheat flour
    15g baking powder
    1 tsp coconut- or olive oil (to grease pan)
    Preheat oven to 340 °F
    Grease a 9-10inch long bread pan
    Mix egg yolks and quark with a hand mixer until smooth
    Mix all dry ingredients and then add them to the egg yolk/quark. Mix well and let it sit for 10min.
    Beat egg whites until very stiff. Fold into the rest of the mixture.
    Bake for 70-80min. Let it cool in the pan for 10min before removing it.

    100g baked bread contain (my version)
    260 cals / 17g Protein / 18g Fat / 7g Carbohydrate / 6g Fiber / 1g Sugar

    I've made it twice. The second time around, I didn't separate the eggs. Works just as well, but the bread isn't quite as high and fluffy.

    Another nice breakfast I like are banana / egg pancakes
    2 eggs
    1 banana (100g w/o peel)
    5g chia seeds (optional)
    cinnamon
    blend and cook like traditional pancakes
    Today I added some steamed apple slices, 5g butter and 10g maple syrup.

    Total cal 440 /17g Protein / 18g Fat / 51g Carbohydrate
  • WestieBestie84
    WestieBestie84 Posts: 42 Member
    Are you eating close or to your TDEE on non fast days? I'm finding when I uped this I felt much more full.
  • karen_fitzgibbon
    karen_fitzgibbon Posts: 736 Member
    I'm still sticking to my 1200, I keep forgetting to change it to my tdee instead which if I remember correctly is around about 1500 but that's a massive scary number
  • WestieBestie84
    WestieBestie84 Posts: 42 Member
    Maybe even up it to 1400 and see if it makes a difference. Might feel more full.
  • snaps27
    snaps27 Posts: 960 Member
    I'm still sticking to my 1200, I keep forgetting to change it to my tdee instead which if I remember correctly is around about 1500 but that's a massive scary number

    I think that if you stick closer to your tdee, you will feel loads better. Maybe just give it a try for a week and see what happens. Also remember to eat a bit extra for any exercise you do. 1500 may seem like a lot, but just remember all the calories you are saving on fast days. Keep it up, your doing great!
  • flumi_f
    flumi_f Posts: 1,888 Member
    Oh, I didn't realize, you were eating so little on non fast days. No wonder you are hungry. Increase your cals to 1400-1500 and see how you feel.

    Just for the maths sake...

    500 x 2 + 1200x5 =7000cals / 7 = 1000cals per day. Which means on a daily average and a TDEE of 1500, you are restricting 30-35%. For healthy and sustainable weightloss only 20-25% deficit is recommended. You reach that with your two fast days. No need to make your life harder by being hungry on non fast days.
  • karen_fitzgibbon
    karen_fitzgibbon Posts: 736 Member
    Ok. I'll try eating 1500 tomorrow. Today is a fast day. Thanks for explaining it to me :smiley:
  • WestieBestie84
    WestieBestie84 Posts: 42 Member
    How you feeling today Karen? Extra calls working?
  • WestieBestie84
    WestieBestie84 Posts: 42 Member
    *cals
  • karen_fitzgibbon
    karen_fitzgibbon Posts: 736 Member
    Yep! That made the world of difference! I also tried my teacup eggs for breakfast instead of my beloved weetbix. I stay fuller for longer then. Although i am totally craving weetbix today (straight after a fast) I'm guessing it's because my body wants carbs?
    I'm ignoring it though and I'll have eggs instead
  • flumi_f
    flumi_f Posts: 1,888 Member
    Yay! Protein is our friend!! ;-) Your carb cravings will possibly get smaller after a while.
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