Help I eat super healthy with only whole foods but my appetite is huge!

jacqulinka

Hi, I'm trying to lose weight and over many years I have refined my eating habits and exercise to eating healthy whole foods as normal. I'm now pretty good at listening to satiety cues, I dont like much sugar and easily avoid sweetened foods even avoid healthy sweetners such as stevia due to my palate. I have been doing 3x 28min strength sessions a week from the kayla itsines program, 1x 30min swim and 2x 45min brisk walks every week for exactly 6 weeks today.

Due to my habits learned over years of starting healthy lifestyle programs I no longer struggle with gaining weight but my body loves to maintain its current weight. As soon as I have a day with a decent defecit of 2000kj (1/2 kg a week rate) the next day my appetite is significantly elevated and I struggle to not have snacks despite them being healthy, eg a banana, some pretzels and/ or a piece of bread always get me back up to maintenance level. I used mfp for 6 weeks without exercising last year and I did lose a few kgs. I really want to be lean but fit also, so I would really like to continue with the kayla bbg program as its only 28-30 min of moderate exercise a day. How can I naturally supress my appetite just so I can under eat a little more? Peppermint tea works ok but after some helpful tips if anyone is keen to share? I want to lose 5-10 kg but its just not happening. Lost only 1kg in 6 weeks and have been quite dedicated. Still motivated and in it for the long term but must admit the frustration of slow progress is getting to me!

Cheers

comeonnow142857

Add 1lb of spinach to your next lunch. See how hungry you feel after that.

In the past few weeks for the first time since starting my cut 45lbs ago in November I needed to reduce my portions of green veg (and eat some more calorie dense foods) because I've been getting too full.

Spinach has been a mainstay, but I can't eat 1lb of it a day anymore. Which is good. If I find myself craving my treats a bit too much, I have room to put more spinach back in and stuff myself.

shadow2soul

Maybe aim for 0.5 lb per week loss (0.25 if a week). You don't have much to lose and it sounds like 1 lb per week (0.5 kg) is to large a deficit for you to sustain leading to eating at maintenance or more the next day.

RuNaRoUnDaFiEld

You need to play around with your macros to find what works for you. I find a day higher in fats and carbs(Fibre) works for me but others find protein and fat works.

It really is very personal and takes a while to find what works for you. Good luck with it.

PaulaWallaDingDong

Could be that something other than hunger is driving your desire to eat. Habit? Just have a taste for something? If I want chocolate, a pound of spinach isn't going to do a thing for me.

jacqulinka

Oh thanks. I recall having a salad with a lot of baby spinach last week and just checked I didn't snack that afternoon!

JeromeBarry1

Is 2000kj the same as 500 kcal? I heard that green tea can suppress appetite for a while. How are you doing for reaching 25g fiber daily and for reaching your fat and protein macros?

You mention some snacks which are mostly carbs, which are distinctly unhelpful for satiety. This is so because the body quickly digests your carbohydrate snacks and starts the whole insulin spiking process.

JaydedMiss

JeromeBarry1 wrote: »

Is 2000kj the same as 500 kcal? I heard that green tea can suppress appetite for a while. How are you doing for reaching 25g fiber daily and for reaching your fat and protein macros?

You mention some snacks which are mostly carbs, which are distinctly unhelpful for satiety. This is so because the body quickly digests your carbohydrate snacks and starts the whole insulin spiking process.

People need to stop lumping us all in together iv lost 95 pounds in 11 months (with pcos no less ) in HIGH carb because thats what my body likes and is satisfied on. My weight loss didnt happen for years because i kept listening to people like you and would lead to shaking weakness and binges.

Ever wonder if maybe the OP is avoiding carbs because people like you keep telling them to (not so much this OP just in general when you give that advice) They could be like me and need carbs and thats why they struggle? Does no one any good to make broad umbrella statements like that without explaining its NOT everyone

jacqulinka

JeromeBarry1 wrote: »

Is 2000kj the same as 500 kcal? I heard that green tea can suppress appetite for a while. How are you doing for reaching 25g fiber daily and for reaching your fat and protein macros?

You mention some snacks which are mostly carbs, which are distinctly unhelpful for satiety. This is so because the body quickly digests your carbohydrate snacks and starts the whole insulin spiking process.

Yes approx 500 calories. Good point! My main meals are packed with veges in all 3 meals plus lean protein, but I go for carbs as a snack! Always meet my fibre target. Perhaps I should try a boiled egg? More protein snacks? Thanks for the tips. Will try the green tea too

livingleanlivingclean

Perhaps you need to get comfortable not feeling full/satisfied all the time. There is nothing wrong with feeling hungry...

Tennisskater

Add some extra protein in each meal with spinach. No bread or rice, etc. It may be your r sugar levels are drop in the day and misses with you r cues