Always Hungry

williamjlunn
williamjlunn Posts: 13 Member
edited November 17 in Food and Nutrition
I'm having trouble with the diet. I'm looking for some help on my macros (haven't ever really paid to much attention to them before) I've been feeling "hungry enough to punch a baby" lately and not sure where to tweak what I'm eating. If anyone has any tips on where to start looking that would be helpful I googled it and am currently sifting through all the bs but could use a few pointers. Thanks in advance any help is appreciated.

Replies

  • Unknown
    Unknown
    This content has been removed.
  • inertiastrength
    inertiastrength Posts: 2,343 Member
    What's your rate of loss? I agree with poopywhatever, maybe you have some room for a bit more cals
  • williamjlunn
    williamjlunn Posts: 13 Member
    1-3 lbs per week then this last week I had a 7 lbs loss. I'm not trying to starve myself and I understand that weight loss is a slow process (I'd be very happy at 2 lbs a week). I'm not quite sure how much of the loss is water weight I was wanting to even out on the lbs/week before I begin to figure that I'm losing fat. I was looking for some help on adjusting my macros since I'm a complete noob. I gave up smoking, all energy drinks, soda, and I am trying to eat healthy. I feel so much better now that I quit and am taking baby steps to improve my life. This needs to be a lifestyle change for me.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Make sure you're getting enough fat and protein. They help me feel full.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    williamjlunn wrote: »
    1-3 lbs per week then this last week I had a 7 lbs loss. I'm not trying to starve myself and I understand that weight loss is a slow process (I'd be very happy at 2 lbs a week). I'm not quite sure how much of the loss is water weight I was wanting to even out on the lbs/week before I begin to figure that I'm losing fat. I was looking for some help on adjusting my macros since I'm a complete noob. I gave up smoking, all energy drinks, soda, and I am trying to eat healthy. I feel so much better now that I quit and am taking baby steps to improve my life. This needs to be a lifestyle change for me.

    If you've been losing weight for a while (it's hard to tell from your post), averaging 1-3 pounds a week, and then lost 7 in a week, the reason you're hungry this week is because you probably didn't eat nearly enough. 7 pounds is a lot even if some of it is water weight.

    What is your calorie goal and are you hitting it regularly or coming under?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    If you are hungry enough to want to punch a baby, then you are probably starving yourself, lol. What are your calories set up? How much protein and fiber are you eating?
  • fjmartini
    fjmartini Posts: 1,149 Member
    Increase water, fat, and protein while cutting down on carbs.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    fjmartini wrote: »
    Increase water, fat, and protein while cutting down on carbs.

    Cutting carbs for more fats isn't always the solution. For many us, who need volume, it's a terrible choice. Fats don't satiety me, but carbs do.
  • fjmartini
    fjmartini Posts: 1,149 Member
    psuLemon wrote: »
    fjmartini wrote: »
    Increase water, fat, and protein while cutting down on carbs.

    Cutting carbs for more fats isn't always the solution. For many us, who need volume, it's a terrible choice. Fats don't satiety me, but carbs do.

    I agree they make you feel fuller because they draw in water but it fades quickly.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    edited April 2017
    fjmartini wrote: »
    psuLemon wrote: »
    fjmartini wrote: »
    Increase water, fat, and protein while cutting down on carbs.

    Cutting carbs for more fats isn't always the solution. For many us, who need volume, it's a terrible choice. Fats don't satiety me, but carbs do.

    I agree they make you feel fuller because they draw in water but it fades quickly.

    Maybe for you. The first thing I do when I cut is cut down on fats; calorically expensive and don't even remotely touch my hunger. Trust me, I have been doing this a long time with a variety of macros to understand the specific food combinations to address satiety. Even with 175g of protein when I was low carb cycling, I never felt full.. even with well over 100g of fats.
  • leanjogreen18
    leanjogreen18 Posts: 2,492 Member
    Things that work for me to curb hunger...

    Carb/fat/protein each meat
    Around 48oz water
    Skip breakfast
    7-8 hours of sleep


  • cmriverside
    cmriverside Posts: 34,458 Member
    edited April 2017
    Okay, you asked about macros.

    Use the default macros that this site gives you. They are 50C/30F/20P and they will work for most people. If you are finding yourself hungry, your calories are too low OR you're eating (maybe) too many carbs without also eating enough protein with fat.

    On every meal and snack, get some protein, carbs and fats. The balance is what works for me.

    I looked at your diary...why aren't you tracking carbs? I guess it doesn't much matter since you're tracking fiber and sugar. Your protein is low, try to hit that one every day. Your calorie goal is also pretty low for a 29 YO man. How tall are you? Are you working? What's your daily activity consist of? No wonder you're hungry. I eat more than that and I am a retired, single, condo-dwelling 63 YO woman.
  • macchiatto
    macchiatto Posts: 2,890 Member
    Experimenting with macros can definitely help. Like @psuLemon said, you have to experiment to figure out what works for you. Some of us have far fewer issues with hunger eating low carb, especially low carb/high fat/moderate protein. Others like @psuLemon need more volume. Just something you might want to play around with along with drinking more water and potentially increasing calories.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    macchiatto wrote: »
    Experimenting with macros can definitely help. Like @psuLemon said, you have to experiment to figure out what works for you. Some of us have far fewer issues with hunger eating low carb, especially low carb/high fat/moderate protein. Others like @psuLemon need more volume. Just something you might want to play around with along with drinking more water and potentially increasing calories.

    The more I work with a variety of diets with people, the more I am finding that volume eaters tend to do better with low fat and non volume eaters tend to do well with low carb. It's actually fairly interesting and would love to see if there was research behind such a topic.
  • macchiatto
    macchiatto Posts: 2,890 Member
    @psuLemon that is interesting! I hadn't heard of the concept of volume vs non volume eaters until I saw you mention it in posts, but it does help explain why different people find different ways of eating more sustainable! I would be intrigued to see research on that, too.
  • Kimgetz127
    Kimgetz127 Posts: 1 Member
    What kind of good fats make you less hungry? I think that is my problem. Appreciate any input. ..
  • macchiatto
    macchiatto Posts: 2,890 Member
    Kimgetz127 wrote: »
    What kind of good fats make you less hungry? I think that is my problem. Appreciate any input. ..

    This may be individual in terms of effect on hunger but for me, I'd say things like avocados, olive oil, butter, fattier cuts of meat (e.g. chicken thighs instead of breasts), cream in coffee or tea, cheese, nuts and nut butter, fish, etc. For me,
  • williamjlunn
    williamjlunn Posts: 13 Member
    janejellyroll wrote: »
    If you've been losing weight for a while (it's hard to tell from your post), averaging 1-3 pounds a week, and then lost 7 in a week, the reason you're hungry this week is because you probably didn't eat nearly enough. 7 pounds is a lot even if some of it is water weight.

    What is your calorie goal and are you hitting it regularly or coming under?
    Ive been doing this for 30 days now and its not just this week that I've been hungry. I usually hit my calorie goal every day 1920, or am a little over. I am 6'2" and at my last weigh in(I weigh once a week) I was 269 lbs. I did really slow down on my water intake last week I drank ruffly 72oz per day. I usually get around 100-160 grams of protein daily, fiber is average 20-25 g, fats about 50g avg. Im not very active right now due to being stuck at a desk (I tore the tendon of my left bicep off of my forearm, still restricted to light duty) and untill I get this hunger under control I don't want to expend a huge amount of energy on working out, but I still walk 2.5 miles a day at a brisk pace usually average 4mph. My diary is open to all.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    williamjlunn wrote: »
    janejellyroll wrote: »
    If you've been losing weight for a while (it's hard to tell from your post), averaging 1-3 pounds a week, and then lost 7 in a week, the reason you're hungry this week is because you probably didn't eat nearly enough. 7 pounds is a lot even if some of it is water weight.

    What is your calorie goal and are you hitting it regularly or coming under?
    Ive been doing this for 30 days now and its not just this week that I've been hungry. I usually hit my calorie goal every day 1920, or am a little over. I am 6'2" and at my last weigh in(I weigh once a week) I was 269 lbs. I did really slow down on my water intake last week I drank ruffly 72oz per day. I usually get around 100-160 grams of protein daily, fiber is average 20-25 g, fats about 50g avg. Im not very active right now due to being stuck at a desk (I tore the tendon of my left bicep off of my forearm, still restricted to light duty) and untill I get this hunger under control I don't want to expend a huge amount of energy on working out, but I still walk 2.5 miles a day at a brisk pace usually average 4mph. My diary is open to all.

    Potentially, you may want to look into replacing some carbs with fats to see if your body response better. You can also add more volume foods: chicken, egg whites, Greek yogurt, low sugar berries and low sugar veggies.


    Also, when do you tend to be hungriest? You can also modify the number of meals to see if that has an impact. I know I can't snack because I am famished when I do. So I do 3 large meals.
  • cmriverside
    cmriverside Posts: 34,458 Member
    edited April 2017
    williamjlunn wrote: »
    janejellyroll wrote: »
    If you've been losing weight for a while (it's hard to tell from your post), averaging 1-3 pounds a week, and then lost 7 in a week, the reason you're hungry this week is because you probably didn't eat nearly enough. 7 pounds is a lot even if some of it is water weight.

    What is your calorie goal and are you hitting it regularly or coming under?
    Ive been doing this for 30 days now and its not just this week that I've been hungry. I usually hit my calorie goal every day 1920, or am a little over. I am 6'2" and at my last weigh in(I weigh once a week) I was 269 lbs. I did really slow down on my water intake last week I drank ruffly 72oz per day. I usually get around 100-160 grams of protein daily, fiber is average 20-25 g, fats about 50g avg. Im not very active right now due to being stuck at a desk (I tore the tendon of my left bicep off of my forearm, still restricted to light duty) and untill I get this hunger under control I don't want to expend a huge amount of energy on working out, but I still walk 2.5 miles a day at a brisk pace usually average 4mph. My diary is open to all.

    You're not being consistent on this.

    Very few 1900 days. Your daily goal seems to jump around - you must be using the Premium version on this site? Or do you use some synched device? I haven't seen daily goals jump around like that before on food diaries, but I'm not well-versed in the various devices.

    I believe it's 1.) Too low calories and protein. 2.) Inconsistently hitting your goal. 3.) Lack of accurate logging.

  • inertiastrength
    inertiastrength Posts: 2,343 Member
    Another volume eater checking in... I would die on low carb (yes, I've tried). First of starvation and then someone would probably kill me for being a *kitten*
  • williamjlunn
    williamjlunn Posts: 13 Member
    I am using the premium version(free trial that came with my UA band) and a ua band. I seem to be hungriest in the evening after I eat my last meal thats why I started eating yogurt and fruit for a desert. My logging is fairly accurate I believe, I weigh 95%of what I eat. On the days that Im way over its probably at its worst. Then on days that I eat 1500-1700 I'm not really hungry.
  • williamjlunn
    williamjlunn Posts: 13 Member
    Hey just wanted to say thank you all who helped me out. I adjusted my macros and am doing well now.
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