Never full. Help.

Makoce

3 years ago I began my weight loss journey at 165lbs. Over a years time I was able to get down to 100lbs which I admit at 5'2 was a little underweight.
So I started lifting weights and put back on a little more weight and muscle. But now I'm out of control. I'm never full. I'm always hungry. No matter what I eat. I've put on a lot of weight in a matter of a year and it keeps going up weekly. Im at 150lbs and close to my starting weight.
I'm so discouraged I don't know what to do.
Anyone have any advice or help?

I try to aim for my TDEE -15% to do it slowly and even that doesn't work. I'm not restricting but I am binging. I'm so lost.

TeaBea

Protein, fat & fiber are filling. For some people that's non-fat protein (not me). For some that's fat free fiber (not me). You will have to experiment to find the combination that works for you. My meals typically have all 3, and my snacks have at least 2 components. I stay hydrated all day (so I know it's not thirst).

ashjongfit

Play around with the macro combos in your meals. Carbs are basically the only thing that keeps me feeling full. You could try more meals often rather than large meals less often, drink more water as well. I am always so hungry and I'm eating like 500 less than my TDEE most days, I had to try a lot of combos for meals I find filling and sometimes I have to think why am I hungry. A lot of the time its a emotional response for me, but for years I've overrode that as hunger.

ThatUserNameIsAllReadyTaken

For myself, when I had that "never full" problem it was carbs behind the hunger. I adjusted my carb intake at breakfast, lunch and daytime snacks and that solved my problem. I now usually have the most carbs at dinner. Maybe you could try adjusting and see if it helps. Add more fat and protein in place of some of the carbs.

CorneliusPhoton

Agree with the above about carbs. Reduce them to only the most fiberous ones, increase fat, and make sure you have adequate protein. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139783/
You've got this.

Makoce

It just seems like the more protein I eat the hungrier I am. I try to limit carbs but I'm so hungry for them lol. But when I eat them I binge out. I guess I can try high fat again. I use to do paleo and did great but I crashed. Though don't I need carbs since I lift heavy 5x a week?

lemurcat12

Limiting something can lead to bingeing when you eat it. Maybe try eating 40-50% carbs and give it a week or so and see how you feel. What is satiating (both food choice and meal timing) varies by person.

Spliner1969

Try more complex carbs, and sources of protein that take longer to digest (meat). I love a protein shake as much as the next person but find I digest them pretty darn fast. Processed (simple carbs) digest quickly and are good sources of energy but they still digest too easily. Start thinking in terms of "Multi-Grain" or "Whole Wheat", try some bran cereals in the mornings, or eat more vegetables along with the meat. I went to 5-6 meals a day to curb my appetite. I eat a little less in a sitting because of it, but it helps me to not be hungry all day. I still eat a big dinner but all other meals are usually 500 calories or less. Your metabolism must just be really high.

Shadowmf023

Makoce wrote: »

It just seems like the more protein I eat the hungrier I am. I try to limit carbs but I'm so hungry for them lol. But when I eat them I binge out. I guess I can try high fat again. I use to do paleo and did great but I crashed. Though don't I need carbs since I lift heavy 5x a week?

I also lift 5 days a week. I do keto which is very low carb and very high fat. Moderate protein.

Because my goal is bulking at the moment, I'm adding extra carbs (20g in the form of glucose powder) and following a Targeted Keto diet. The idea is to add carbs 30-15min before your workout.

Ofc you don't have to do keto, but perhaps, if you want to cut back on carbs, you can do a similar approach, and have some carbs just before your workout?

TavistockToad

There's a massive difference between full and hungry...

Makoce

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Dano74

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Sounds like a meal to me... I wouldn't call that a binge at all. Is there a reason you're going for small little snacks instead of filling meals that'll hold you over?

TavistockToad

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Actually hungry or just not full?

Makoce

That was like half my daily calories right there though. I know it doesn't sound like a binge but it feels out of control to me. I could keep going all day if I let myself.

TavistockToad

Makoce wrote: »

That was like half my daily calories right there though. I know it doesn't sound like a binge but it feels out of control to me. I could keep going all day if I let myself.

What had you eaten before that?

Makoce

Yesterday night alone I had 3 bags of chips, an Icecream cone, bagel and cream cheese, banana, protein shake, and a lot of ground beef before bed...

CMNVA

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

I'm not expert at all, but looking at your Ezekial bread meal: I don't work out at all and that meal would leave me hungry. Probably because of the peanut butter and banana which are "sweet" foods to me. Sure the peanut butter has fat, which helps, but it doesn't leave me feeling full.

I had a similar breakfast that really worked for me. I didn't feel satiated after I ate it but I did quell my out of control hunger until lunch: Ezekial bread, 1/4 avocado mashed, fried or scrambled egg all put together.

With the good muscles you have, you may feel hungry a lot.

Makoce

Sure I have a lot of muscle but I'm looking to cut down fat. But I can't stop eating and I just keep gaining about 1-2lb per week.

Shadowmf023

Yeah those meals would leave me hungry. Too many carbs/sweetness and too little fat and protein. But that's just me. Fat and protein satisfies me.

psuLemon

I actually cut fat when I cut and increase volume foods. Fats don't touch my hunger and I need to eat 3-4x as much to get the same effect. More fibrous/low gi carbs (cucumbers, carrots, peppers, spinach, zucchini) or even starches (potatoes are some of the most filling for me), especially combined with lean meats.

Unfortunately, satiety is very personal.

CorneliusPhoton

When I feel like that, I try to get really busy doing something else. I tend to binge when bored. Or depressed. I tell myself, "it's OK to feel hungry," drink as much water as I can fit, and go outside and walk or do yardwork.

AliceDark

The "feeling out of control" part is significant. It's one thing to feel hungry because you haven't quite figured out the right macro ratios that work for you. (For example, it doesn't matter how much protein and fat I get at a meal; if I don't also eat some carbs, I'm likely to feel hungry, shaky and nauseated shortly thereafter. In order to feel satiated, my meals and snacks usually have to include some kind of carbohydrate). I don't think that's what's going on here, though. You shouldn't feel out of control when you eat, and that meal should leave you feeling satiated if not full. You may not be describing full binges, but I would think about speaking with someone so you don't start experiencing them.

psuLemon

You can also try strategies like IF, which will limit intake to a smaller window which might allow you to sustain a deficit.

Shadowmf023

Perhaps try foods that have more volume for less calories? Like big salads or something.

TeaBea

Shadowmf023 wrote: »

Perhaps try foods that have more volume for less calories? Like big salads or something.

This^

I don't see veggies listed at all (above). Some people do well with tons of veggies.

divcara

I think if you are lifting heavy that often, you need some carbs. When I was trying to drop 60+ pounds, I had cut carbs. I did lose weight. But I was sluggish, tired, hungry, and working out all the time, lifting heavy. Then I started eating carbs again - sweet potatos, potatos, oats, brown rice, whole grain pastas, ezekiel breads. I still lost weight and felt sooo much better. If you are lifting heavy, you probably have a metabolism now. Like where you are hungry ALL the time. I had to up all my portion sizes. Higher protein, bigger carb portions, and added some more fat into my nutrition as well.

I eat more than ever - huge portions. I think I am just in burn mode all the time. Do you think you are eating enough calories? If you have a lot of muscle mass you may be burning more calories than you think and you don't want to lose muscle.

A typical breakfast for me is 2 eggs, 3/4 cup egg whites, veggies AND either 3/4 cup rolled oats or 3 slices ezekiel bread, or 1 ezekiel english muffin and 4oz potatos. That keeps me pretty full for 3.5-4 hours.

TavistockToad

Makoce wrote: »

Yesterday night alone I had 3 bags of chips, an Icecream cone, bagel and cream cheese, banana, protein shake, and a lot of ground beef before bed...

In that order, cos that's carb central before the protein shake...?

Look at balancing your meals out more with fat, protein and carbs.

Also, knock your deficit down to 10%, see if that helps?

Dano74

AliceDark wrote: »

The "feeling out of control" part is significant. It's one thing to feel hungry because you haven't quite figured out the right macro ratios that work for you. (For example, it doesn't matter how much protein and fat I get at a meal; if I don't also eat some carbs, I'm likely to feel hungry, shaky and nauseated shortly thereafter. In order to feel satiated, my meals and snacks usually have to include some kind of carbohydrate). I don't think that's what's going on here, though. You shouldn't feel out of control when you eat, and that meal should leave you feeling satiated if not full. You may not be describing full binges, but I would think about speaking with someone so you don't start experiencing them.

Hear, hear.

cosmonew

I am never full either... I guess we just have to deal with it. I try to eat volumous food, like spinach and red cabbage with my meals. Also I am starting to drink water when I think I am hungry, which does help. If you find the answer clue me in... we can right a book, start a diet trend and make millions.

icemom011

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Why don't you add veggies to your meals, raw or cooked? The very low calorie for a huge fill factor. That's what I do. Find the ones you like, eat them with spices, for the cooked ones and plain for the raw ones. This way you still have room for the other things that you like. I enjoy green beans, cauliflower, snap peas, broccoli as a raw veggies, it's part of my staple for daily lunch. Eating that with a dressing limits your leftover calories. But possible too, i think. And cereals and other processed carbs like that, make me hungry within one hour. So i avoid that. Also, for a sandwich bread try whole wheat sprouted bread. It's delicious, 60 cal/slice. Great with peanut butter, banana, chicken, steak, anything.

cerise_noir

TeaBea wrote: »

Protein, fat & fiber are filling. For some people that's non-fat protein (not me). For some that's fat free fiber (not me). You will have to experiment to find the combination that works for you. My meals typically have all 3, and my snacks have at least 2 components. I stay hydrated all day (so I know it's not thirst).

This. How many grams of protein, fat and fiber do you eat daily?