Satiation is the name of the game

tmoneyag99

2 pulled pork carnitas for lunch at a total of 500kCal and I'm still sitting here filling like I want to naw my arm off.

MAN DOES THIS EVER SUCK


What do, you do to feel less hungry when dieting? Oh and tired. How do you combat that feeling of exhaustion.

Unknown

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kommodevaran

I usually eat Or relax/sleep, if I'm tired. But I've never encountered that as a problem. Are you eating too little? Height, weight, calorie goal?

nykoeldkahn

When I've been successful at losing weight/dieting/etc., it's always been:

1. Adding in higher fiber foods (i.e. if I ate lunch and am still hungry or want a snack, I'll try an apple or carrot sticks, etc.)
2. Making sure that you are actually hungry and that it's not boredom or habit.
3. If I'm tired then first thing is making sure that I'm drinking enough water. Second thing drinking some tea - that little bit of caffeine tends to help...

Good luck!

nowine4me

I combat it by eating enough to not want to gnaw my arm off.

You can either white knuckle this thing at your minimal calorie threshold, or you can eat up to maintenance for your goal weight and lose either way. The difference is how bad it sucks and how long it takes to get there.

Personally, I'd rather eat 2000 and consistently lose one pound a month (that's my ACTUAL rate of loss) than eat 1200 and suffer. Take your pick and choose your food wisely. oh, and sleep.

ritzvin

tmoneyag99 wrote: »

2 pulled pork carnitas for lunch at a total of 500kCal and I'm still sitting here filling like I want to naw my arm off.

MAN DOES THIS EVER SUCK


What do, you do to feel less hungry when dieting? Oh and tired. How do you combat that feeling of exhaustion.

A small pile of fatty meat wrapped in starch is generally going to be very high calorie per level of satisfaction and portion size. Similar items with a large volume of vegetables and some fiber-containing beans will definitely be more satisfying. And watch the sauces (spending 100 calories on a spoonful of mayo won't likely be worth it).

bribucks

Leaner cuts of meat. Lots of veggies.

Personally, starch/carbs don't leave me feeling full (even though carbs are my biggest craving!). Everyone is different though.

You can make a pretty decent salad for only 100-200 cals if you use light dressing (for example, there are balsamic dressings that are only 30 cal). That's usually what I go for if I'm still hungry.

goldthistime

If I felt like I wanted to gnaw my arm off, I'd eat, regardless of whether it put me over or not. I'd choose something I defined as healthy to diminish the feeling of cheating but I have a rule about no extremes. No suffering for the cause. No excuse to quit in the future because it was too hard.

MossiO

I make carnitas in the crockpot, then mix with a bunch of onions and peppers, black beans, and rice. Two cups leaves me full, for about 450 calories. It's all about learning what fills you up. For me, it's protein and fat and lots of veggies for fiber.

Eating out at restaurants is always difficult, because calorie restriction is not their goal.

MegaMooseEsq

I have not at any point in losing 25 pounds so far (wee!) felt like gnawing my arm off or felt exhausted unless it was from lack of sleep. Like @nowine4me, I've been eating at least 2000 calories a month, losing a little less than a pound a week until recently when I started kicking things up a bit (I'll still average over 1900 for the back half of August, though). I've found that lots of snacking and eating fairly high fat keeps me happy.

nvmomketo

I used a calorie window which varied a lot day to day. I average 1500 kcal but some days were up to 2500 and over days were very low if I was not hungry. Most days I varied between 1200 and 1800. It allowed me to adddress my hunger. I ate more when hungry... within reason.

The fatigue is odd unless you are eating way too little. I can fast for a few days and not feel fatigued. I wonder if it is an electrolyte issue? Low electrolytes will cause fatigue, brain fog, headaches, muscle aches and bm issue. Most people need to eat between 3000-5000 mg of sodium per day, possibly even more if you have cut your carb levels by a fair bit. There's 2300mg of sodium in a teaspoon of table salt so you need around 2 tsp of salt per day.

Perhaps try a half to full teaspoon of salt with a water chaser, a salt tablet, or a cup of salty broth and see if that helps?

ritzvin

brianneangell08 wrote: »

Leaner cuts of meat. Lots of veggies.

Personally, starch/carbs don't leave me feeling full (even though carbs are my biggest craving!). Everyone is different though.

You can make a pretty decent salad for only 100-200 cals if you use light dressing (for example, there are balsamic dressings that are only 30 cal). That's usually what I go for if I'm still hungry.

ditto on both. Some salad greens spritzed with balsamic vinegar and sprinkled with pepper, dried onion, minced garlic in addition to those 2 little carnitas would likely add a lot of satisfaction with nearly 0 additional calories.

HeidiCooksSupper

Eat something. Record it. Chalk it up to experience. If carnitas don't fill you, don't expect them to. It takes a good deal of experimentation to figure out what is filling for you.

Maybe a 500 calorie lunch doesn't do it for you. Maybe you need to eat most of your calories at lunch. Maybe you are stuck at work and its boredom. Maybe it's the taste of the carnitas hanging out in your mouth and brushing your teeth, a swish of Listerine or a Tic-tac would solve the problem in your head. Maybe you need a bigger breakfast. Or a smaller one.

Each of us is different. If I eat something sweet tasting and low calorie I want to chew the drapes. If I put some olives in my yogurt, I'm satisfied for hours. An ounce chunk of smoked cheese, eaten slowly, keeps me happy. Sliced mild cheeses? Not so much. Nuts don't satisfy my hunger, prunes do. Go figure.

It's all a matter of "being mindful" (don't you hate that cliche?) about what you eat and how you react after eating it.

cathipa

tmoneyag99 wrote: »

2 pulled pork carnitas for lunch at a total of 500kCal and I'm still sitting here filling like I want to naw my arm off.

MAN DOES THIS EVER SUCK


What do, you do to feel less hungry when dieting? Oh and tired. How do you combat that feeling of exhaustion.

More protein, less carbs and caffeine seem to help me get by.

GottaBurnEmAll

What do I do to feel less hungry while dieting?

I don't have an aggressive deficit.

I eat a macro mix that satiates me. I'm most satisfied with protein, starch, vegetables, and a tiny bit of fat. I need all three in a meal to feel satisfied.

I also learned that I do best eating 2 large meals and a small dessert rather than spacing out three smaller meals.

Your problem with fatigue could be related to cutting your carbs or calories too low for your activity level.

Trendline15

Eat more protein, and fewer carbohydrates. Protein will satisfy you longer, and has less calories than carbs.
Drink more water. It will help to fill you up.
Exercise.

Francl27

More fruit and veggies. Less carbs and fried stuff, like carnitas.

Also, sleep is the most important IMO. Without my 7 hours, I'm hungrier, grumpier, and I have less energy.

laurabadams

Trendline15 wrote: »

Eat more protein, and fewer carbohydrates. Protein will satisfy you longer, and has less calories than carbs.
Drink more water. It will help to fill you up.
Exercise.

Carbs & protein both have 4 calories per gram...so...no.

GottaBurnEmAll

OP, the bottom line is that everyone here can tell you a different thing about satiety, and it might not hold true for you.

Satiety is a very individual thing, and only you can find out what holds true for you. The only way to do that is through trial and error.

You can play with macro balance.
You can play with meal timing.
You can play with meal size.
You can play with the amount of meals you eat.

All of these different elements affect satiety, and only you will be able to find the exact right balance FOR YOU.

Don't be afraid to experiment. It's worth the time spent.

Good luck.

lemurcat12

jospen83 wrote: »

Trendline15 wrote: »

Eat more protein, and fewer carbohydrates. Protein will satisfy you longer, and has less calories than carbs.
Drink more water. It will help to fill you up.
Exercise.

Carbs & protein both have 4 calories per gram...so...no.

For many people protein is simply more satiating than carbs. Calories per gram don't have anything to do with it. Not for everyone.

For me, pulled pork with beans and lots of vegetables, made in the crock pot, as others have suggested, can be very satiating for the calories, although pulled pork tends to be a higher cal meal even so. Pulled pork in a tortilla without a lot of veg and possibly a high cal sauce (although lots of salsas are low cal, at least), tends to be high fat, high carbs (without being high fiber) and lower protein, and therefore for me tends to not be all that filling for the calories.

That said, it could just be getting used to a new eating schedule or finding where more calories are helpful. Personally I find it easy to eat a light dinner and be satisfied and same with breakfast, so might cut calories at either to have a larger lunch if I were hungry in the afternoon.

If you are hungry immediately after eating, I'd wonder if it might be a mental thing and have a cup of coffee or something.

laurabadams

lemurcat12 wrote: »

For many people protein is simply more satiating than carbs. Calories per gram don't have anything to do with it. Not for everyone.

I'm very well aware & in agreement. I was responding to the poster upthread who stated:

Protein will satisfy you longer, and has less calories than carbs

lemurcat12

Ah, then I totally agree with you. I misread the post you were responding too.