Of refeeds and diet breaks
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rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
If I am hungry on a given day, I eat more. It doesn't happen often and 1 day occasionally isn't going to derail anything. I've also found an eating protocol involving IF and a macro mix where it hardly ever happens.3 -
rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
FYI, I tried Day 1 of a refeed yesterday.
I had aimed for maintenance but went over maintenance by 500 cals with 60c/30p/10f macros (so 2700 cals for the day) because I was hungry and did this as a deliberate choice.
Did not seem to harm my progress at all because I was down by 0.22 pounds today.
Caveat:
- It might also have something to do with me being more relaxed in the last 2 weeks since I upped my cals to a 300 deficit (all the cortisol, leptin and stuff...)
- It might also be my maintenance being higher than what I thought it was because I've been losing way faster than what I should have been on a 300 cal deficit (again, cortisol high/leptin low?? during the period when I was eating what I thought were my maintenance cals before)
I'm not even going to pretend that I know anything!!4 -
I proudly admit that most of this stuff - at the moment - went so far over my head that I did not even feel the breeze. But, be dang confident that I will 'edumacate myself' so that I might participate (outside of this silly post) in conversations like this and actually offer something of value (other than maybe a knowing smile earned from my self deprecating humor!).6
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CWShultz27105 wrote: »I proudly admit that most of this stuff - at the moment - went so far over my head that I did not even feel the breeze. But, be dang confident that I will 'edumacate myself' so that I might participate (outside of this silly post) in conversations like this and actually offer something of value (other than maybe a knowing smile earned from my self deprecating humor!).
I'll warn you, it's a very long, very deep, very windy rabbit hole once you start venturing down it. But very interesting.5 -
rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
FYI, I tried Day 1 of a refeed yesterday.
I had aimed for maintenance but went over maintenance by 500 cals with 60c/30p/10f macros (so 2700 cals for the day) because I was hungry and did this as a deliberate choice.
Did not seem to harm my progress at all because I was down by 0.22 pounds today.
Caveat:
- It might also have something to do with me being more relaxed in the last 2 weeks since I upped my cals to a 300 deficit (all the cortisol, leptin and stuff...)
- It might also be my maintenance being higher than what I thought it was because I've been losing way faster than what I should have been on a 300 cal deficit (again, cortisol high/leptin low?? during the period when I was eating what I thought were my maintenance cals before)
I'm not even going to pretend that I know anything!!
The first thing to note is you can't make any assessments of progress impact overnight. The second, your maintenance is almost certainly higher if you are losing faster than intended, hormones be damned. Particularly if you did have raised cortisol and experienced a whoosh when this reduced, it would suggest you were perhaps losing even faster with it masked on the scale.
I had a third point but my brain lost it.5 -
Never seen this before but I also have my diet arranged like this.2
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VintageFeline wrote: »rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
FYI, I tried Day 1 of a refeed yesterday.
I had aimed for maintenance but went over maintenance by 500 cals with 60c/30p/10f macros (so 2700 cals for the day) because I was hungry and did this as a deliberate choice.
Did not seem to harm my progress at all because I was down by 0.22 pounds today.
Caveat:
- It might also have something to do with me being more relaxed in the last 2 weeks since I upped my cals to a 300 deficit (all the cortisol, leptin and stuff...)
- It might also be my maintenance being higher than what I thought it was because I've been losing way faster than what I should have been on a 300 cal deficit (again, cortisol high/leptin low?? during the period when I was eating what I thought were my maintenance cals before)
I'm not even going to pretend that I know anything!!
The first thing to note is you can't make any assessments of progress impact overnight. The second, your maintenance is almost certainly higher if you are losing faster than intended, hormones be damned. Particularly if you did have raised cortisol and experienced a whoosh when this reduced, it would suggest you were perhaps losing even faster with it masked on the scale.
I had a third point but my brain lost it.
Third point, one day at maintenance (or above) is not enough to bring leptin back up, not even a little. That's not a refeed, in the sense that we are using it here. May have helped in other ways (psychological, which would have it's own effect on cortisol).
That's all my brain has right now. Maybe @VintageFeline and I should combine our brains for the day to produce full answers.4 -
So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carrying a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on0 -
rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carry a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
Sounds like over thinking... it's one day...4 -
rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
FYI, I tried Day 1 of a refeed yesterday.
I had aimed for maintenance but went over maintenance by 500 cals with 60c/30p/10f macros (so 2700 cals for the day) because I was hungry and did this as a deliberate choice.
Did not seem to harm my progress at all because I was down by 0.22 pounds today.
Caveat:
- It might also have something to do with me being more relaxed in the last 2 weeks since I upped my cals to a 300 deficit (all the cortisol, leptin and stuff...)
- It might also be my maintenance being higher than what I thought it was because I've been losing way faster than what I should have been on a 300 cal deficit (again, cortisol high/leptin low?? during the period when I was eating what I thought were my maintenance cals before)
I'm not even going to pretend that I know anything!!
Part of the thing with free meals, refeeds, and diet breaks is that unbeknownst to logic, is that cortisol (being a primary responder to stress), actually goes down when we relax - whether that trigger to relax is to go enjoy special occasions, celebrate something, deliberately say "ah screw it all to hell, I'm not even gonna track food today" etc., and the magical whoosh happens.
In these cases, don't even question it. Just revel in the fact you had a relaxed day of eating, you lost weight, and you have a renewed outlook on dieting
8 -
TavistockToad wrote: »rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carry a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
Sounds like over thinking... it's one day...
been properly hungry even after a 600 calorie meal, all day
nothing to do with thinking2 -
rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carry a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
Sometimes we just have days where we're really hungry for no apparent reason. Happens to people who are eating normally (ie not dieting) too. As mmapags said, if it becomes a regular thing, look closer (or just do the damn diet break). A one off is just a one off.4 -
rickinnercirclebet wrote: »TavistockToad wrote: »rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carry a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
Sounds like over thinking... it's one day...
been properly hungry even after a 600 calorie meal, all day
nothing to do with thinking
Ok then.
But you may want to go back over some of the content of this thread if you think that 'thinking' has nothing to do with it...1 -
rickinnercirclebet wrote: »TavistockToad wrote: »rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carry a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
Sounds like over thinking... it's one day...
been properly hungry even after a 600 calorie meal, all day
nothing to do with thinking
Toad's point is that it's one day.4 -
rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carrying a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
If we recall, the body does have delayed responses to stimuli. So a delayed response to a heavy training session isn't abnormal at all. Some people might feel ravenous the day of training, some might feel it the day after, others might not feel it until they've trained their *kitten* off for a week. While other people might not feel hungry after weight training, some others do; and the opposite, some people do not feel hungry after cardio, while others might go right to the buffet after an hour of running because they've stimulated hunger.
Take the opportunity to study how your own body responds to various activity, stress, mood, etc. Hunger is just one cue that can have a multitude of reasons for why it's happening. If you really want to address hunger issues and are afraid of going ballistic with calories, then focus on protein as the primary macro of the meal and assess after if you're still hungry.5 -
rickinnercirclebet wrote: »Today for the first time in my 91 days logging, I'm really hungry
I've had my usual breakfast lunch and snack but have been hungry all day despite eating.
will see what happens after dinner which is about 630 cals but I'm dreading being hungry afterwards
any thoughts?
If I am hungry on a given day, I eat more. It doesn't happen often and 1 day occasionally isn't going to derail anything. I've also found an eating protocol involving IF and a macro mix where it hardly ever happens.
^ Exactly this. It doesn't happen to me often, but I had a day last week where I was absolutely ravenous. I ended up eating about 800 calories over my normal intake and not one flying eff was given. I've been at this long enough to realize that one day doesn't make a bit of difference in the overall scheme of things, and I'm not about suffering, being miserable or depriving myself.8 -
@VintageFeline - did somebody say "wabbits"? LOL! I actually like rabbit holes....the more winding and deep the better. My brain likes this stuff....and I absolutely love the discovery process. All of the neat little things that I find along this journey help me to fill other days with other discovery processes. Now, if I could only remember where I put my glasses!4
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CWShultz27105 wrote: »@VintageFeline - did somebody say "wabbits"? LOL! I actually like rabbit holes....the more winding and deep the better. My brain likes this stuff....and I absolutely love the discovery process. All of the neat little things that I find along this journey help me to fill other days with other discovery processes. Now, if I could only remember where I put my glasses!
If you're truly inspired to delve into the wonderful world of biochemistry and physiological response, more power to you. It will take a while, but we've all been in your place at one point and just started with more lay friendly posts that progressively got more into academia. Think of it like progressive overload for your brain.3 -
rickinnercirclebet wrote: »So I had dinner and was still a bit hungry, so I had 100g of Fage 0% Fat Greek Yoghurt with a teaspoon of sugar for 20g of carbs and 11g protein
it appears to have done the trick
should note I walked for 90 minutes between breakfast and lunch carrying a large heavy rucksack, not sure if that has anything to do with it
I mean yesterday I did X-trainer HIIT and heavy legs weights session... and I wasn't hungry all day
gah no idea what's going on
If we recall, the body does have delayed responses to stimuli. So a delayed response to a heavy training session isn't abnormal at all. Some people might feel ravenous the day of training, some might feel it the day after, others might not feel it until they've trained their *kitten* off for a week. While other people might not feel hungry after weight training, some others do; and the opposite, some people do not feel hungry after cardio, while others might go right to the buffet after an hour of running because they've stimulated hunger.
Take the opportunity to study how your own body responds to various activity, stress, mood, etc. Hunger is just one cue that can have a multitude of reasons for why it's happening. If you really want to address hunger issues and are afraid of going ballistic with calories, then focus on protein as the primary macro of the meal and assess after if you're still hungry.
thanks!
really makes sense, I remember I was really hungry, much more than normal, when I woke up this morning and still was after breakfast
I have been training pretty hard, especially legs day, for quite a few weeks but not been hungry after.
I'll see how I go tomorrow and next day as I'm doing upper body weights
really appreciate the insight1 -
CWShultz27105 wrote: »@VintageFeline - did somebody say "wabbits"? LOL! I actually like rabbit holes....the more winding and deep the better. My brain likes this stuff....and I absolutely love the discovery process. All of the neat little things that I find along this journey help me to fill other days with other discovery processes. Now, if I could only remember where I put my glasses!
If you're truly inspired to delve into the wonderful world of biochemistry and physiological response, more power to you. It will take a while, but we've all been in your place at one point and just started with more lay friendly posts that progressively got more into academia. Think of it like progressive overload for your brain.
And I feel like I have just scratched the surface. I've been watching and learning and reading slowly but surely for 2.5 years now when I started to seriously take an interest, remembering that biology was one of my two favourite subjects (English being the other, so I like to read, handy for this sort of thing). I wish I'd got into when I was dancing other than what we were taught in our anatomy/physiology classes which were pretty superficial.3
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