How to control hunger

cdm26

Nuke_64 wrote: »

Your diary seems to have a lot of food missing so it hard to come to a definite conclusion. From what is there, it seems like you are spending a lot of your calories on sweets such as coffee with Agave Syrup, donuts, pastries, Lattes, etc. These will not help you feel full and use a lot of your calorie allotment. (Well, I find coffee helps a lot with appetite control, but I drink mine with artificial sweetener only). Also, many of your meals seem to lack protein (breakfast in particular) and vegetables. Both of these can help you feel full.

As far as LCHF, that is way some find that works but it is not the only answer. Know that if you want to do LCHF, you can't cheat.

ETA: I went back further after you post above. Your older entries seem still support what I said above. You can probably take about 400-500 calories you are spending on sweets and apply them to something more filling. For me, I like pretzels and hummus and use something like a Kind bar (nut/granola) in a pinch.

What are some protein rich foods you can recommend ? ya sweets are my weakness definately need to work on that

kuroshii

Protien-rich foods...
Nuts (go for unsalted if you can, or as lightly-salted as you can find)
Beans! chick peas, kidney beans, and edamame in particular.
Eggs.
Plain yogurt (greek has 2x protien of regular) with fruit and maybe a small drizzle of honey.
Hard cheeses like cheddar.
Lean meat like chicken or turkey. beef has a lot of fat even when it's "lean."

nvmomketo

cdm26 wrote: »

nvmomketo wrote: »

Fats helped me. I eat LCHF, and find my appetite is greatly diminished. I could forget to eat for 6 hours at a time.

LCHF stands for low card high fat ??

Yes. Low carb high fat. Low carb is generally thought to be under about 150 g of carbs per day.

boomshakalaka911 wrote: »

Don't do low carb high fat. Your energy levels will be negatively altered. More fiber in a diet is great. Also volumize your meals.

For example: when making an omelet add a bunch of veggies. Not many calories... But more volume.

A LCHF diet only negatively affects energy if you go very low carb (ketosis) and get the keto flu which is when you fail to up your electrolytes for the increased water loss. It is easily fixed by a cup of salty broth.

I have personally found that my energy has increased by going vLCHF.

GaleHawkins

cdm26 wrote: »

nvmomketo wrote: »

Fats helped me. I eat LCHF, and find my appetite is greatly diminished. I could forget to eat for 6 hours at a time.

LCHF stands for low card high fat ??

Yes @cdm26. Low Carb High Fat. The reason is when we cut out most all carbs we still need about the same calories and fats can fill the calorie gap. Since I went off most all sugars and all grains at the same time I am not sure if it was cutting out the sugar or the grains or both that caused my carb craving to stop.

Low Carb High Fat can not work for many because they have been too programmed that fats are evil but no food is evil. Others will not choose to go through the withdrawal period if it develops. It does not in all cases it seems.

In my case it was hellish for two weeks and the cravings just stopped. I had been heavy into coconut oil for two months before I left carbs cold turkey but not sure if that was a factor in my success of going <50 grams of carbs daily.

Abby_C2014

What I do is I eat 6 meals a day. I am on a 1500-1600 (depends on my energy expenditure). I then spread out my calories for the entire 6 meals. I hate veggies so I eat whole grains like quinoa, black rice, whole grain bread, whole wheat tortilla, and my protein intake is pretty high per meal. I try to keep my fats around 20% of my macros. I never get hungry. In fact, I force feed myself. One more advice is to drink a lot of water too. Right now, my current calories is to lose weight steadily.