Macro Balance as a Volume Eater

sofchak

So I’ve noticed a trend - if I don’t eat enough fat on a regular basis (30-35%), I end up binging on high fat foods (cheese, pb, nuts, etc) after reaching an internal breaking point of about a week.

The problem is I am a volume eater - with fat being more calories than carbs or protein per gram, I find that I am often not satiated by a high fat diet. Fiber is actually the one thing that really fills me up. Unfortunately, eating a single egg or a handful of nuts does nothing for me as a snack.

Guess I am looking for suggestions or ideally another volume eater who has solved for the same problem. Maybe recipes or snacks I haven’t though about. I’m not sure what I expect from the community - I just know I’ve seen you all come together to problem solve some interesting questions before... so why not ask? Thanks.

ETA: I lost 40lbs in 2016 using MFP. I’ve been in Maintenance since Nov 2016. I’m a runner and a weight lifter, so historically, I’ve focused on protein first and complex carbs second for macros.

lemurcat12

I'm something of a volume eater and yet did a pretty high fat (50%) diet for a while, and around 30-35% for most of my weight loss. The trick was just eating lots and lots of vegetables along with the fat (and protein).

I would also say that fat doesn't fill me up (bacon and eggs will cause me to be hungry for lunch much sooner than normal if I don't also include more), but that it satisfies me. Protein and fiber fill me up.

bkyoun

Drinking a lot of water can help with that always hungry feeling. You can get a lot of veggies and fruits for a small amount of calories. They tend to fill me up pretty well. I also have the protein and good fats (nuts, avocados, etc) during the day to go with it. Sugar free jello is another good option to help you feel full if you are struggling. Popcorn is another good option.

mortuseon_

Would it work for you to fill your fat macro 'first', so build your meals around that (e.g. some fatty fish cooked in butter), and then use the rest of your calories for mostly low-calorie, high-volume foods like vegetables, which would also fill your fibre quota up? Obviously fat has more calories than carbs or protein, so you'll have to be more careful, but if you focus on that and make sure it's included in every meal, THEN then fill the rest with high-volume snacks, that could work.

I don't know if it would be worth doing day on/day off high fat...not sure if that's efficient for your bod (are weekly macros a thing?!), but maybe someone here will know.

kimny72

I was just going to say what @lemurcat12 said, have you tried adding fats to your meals? Maybe cook or dress food with a little more oil? Put PB on an apple or carrots? Higher fat dressing?

Also, is it possible that in an effort to eat high volume on lower calories you aren't enjoying your food as much? Just a suggestion, but your binge could be more about yummy foods you miss, that just happen to be higher fat. Are you currently eating at a deficit?

sofchak

Thanks all - appreciate the advice. I already have a lot of veggies in my diet and I drink a lot of water, tea and diet soda (wake up 2-3 times a night to pee because of that) to try to staive off hunger in between meals.

Yes, I am 100% sure that part (or maybe all) of my problem is that I significantly reduce yummy fats from my diet for several days - but it’s either reduce the yummy fats or feel starved all day because my calories go to those fats and not to the veggies and fruits that fill me up.... and if I just have the veggies and fruits with the yummy fats, I don’t meet my protein goal!

Maybe @mortuseon is onto something with the rotation idea... lower protein on non-lift days, lower complex carbs on non-run days.... more room for more fat in the macro mix.

Thanks for helping me think through this, all.

Azercord

I focus on lean meat (I know less fats there) but then use things like PB and chocolate to make up the difference. I'm not sure why but the oils/heavier fats seem to be more satisfying than when it comes from meat sources. I have a PB sandwich at lunch and a serving of chocolate chips after dinner each day to round out my fat, I'll add more chocolate if I need more fat at the end of the day.

I also eat really high protein overall so I'm not sure if that helps keep the cravings down. My breakdown starts at 1g of fat per kg lean body mass (usually 20-25%), and then I try to hit 30% protein (I stop caring after +200g) and the rest carb.

Maybe you just need the break once a week. If you aren't gaining you may just not need to worry about it. Also do you do intermittent fasting? That is how I satisfy my volume eating, two huge meals and a snack do wonders.

goatg

Volume matters. Go for veggies high in fiber. I particularly love zucchini, broccoli, cauliflower, tomatoes, root vegetables (not the high sugar ones, i.e. yams) like parsnips and carrots.

I find high fiber and lean protein to be the "magical" high-fullness, low-calorie, combination.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
https://www.webmd.com/fitness-exercise/guide/good-protein-sources


I would recommend that you don't cut out all fat, though. Omegas are very important long-term, especially if you're training.

jjpptt2

Ever tried any variety of IF?

I'm also a volume eater, but don't do fruits or veggies or similar low cal/high volume foods... so IF helps me eat a more satisfying volume when I eat, while still being able to manage my overall cals.

sofchak

Thanks for the additional thoughts. I hadn’t considered that not all fats are created equal - I may try switching from getting my fats from meat to other options like cheese, yogurt or eggs. Thanks, @Azercord.

Helpful links, @goatg. I tried to find a bag of root veggies in the supermarket today to see if I could be lazy about it - dump a frozen bag of veggies on a pan, drizzle some olive oil and roast. No luck.... but I think you’re onto something I can start leveraging better.

Hmmm... couple mentions now around IF. Trouble with that is I bounce around my exercise timing due to my work schedule. I have consistent days and routines... but some days I am working out early and others at 9pm. IF just doesn’t seem practical at the moment. Thanks for the suggestion though, @jjpptt2.

Keep the thoughts coming. Today was Day 1 of a new approach. Higher fat, little lower carb (veggies/fruits galore - added more carrots, artichoke, blueberries and avocado to my meals), much lower protein than normal. I felt full all day and managed to run 3 miles in a really good time tonight. Let’s see how this looks in a week.

goatg

sofchak wrote: »

Helpful links, @goatg. I tried to find a bag of root veggies in the supermarket today to see if I could be lazy about it - dump a frozen bag of veggies on a pan, drizzle some olive oil and roast. No luck.... but I think you’re onto something I can start leveraging better.

No luck in what sense? You didn't like the taste?
It has been a while since I cooked frozen (I prefer frozen in my smoothies), but I would guess that thawing them out first might help? Or maybe more planning, as you indicated.

Also, drinking water with your meal and taking 20 minutes to eat each meal helps me. Carbonated water especially makes me feel full.

nowine4me

Maybe I don’t understand the question, but why wouldn’t you just add fats to the high-fiber meals that you enjoy? Like an avocado over a huge salad, or a sprinkle of pecan over roast butternut or cheese on a potato or full fat yogurt and granola on a bowl of fruit. In other words make the fats part of the meal, not a stand-alone snack.

jjpptt2

Are you reducing fats intentionally, in order to allow yourself more volume? Or are you prioritizing proteins and carbs at the expense of fat?

Your diary is hidden/private - but what are your macro goals, and do you treat them as minimums or maximums?

cmriverside

I think the suggestion about IF was more to point out that eating two large meals (with appropriate macros to hit your goals) is one solution.

I do best and feel the most satisfied when I hit all my macros AND allow myself to have two good-sized meals. It's a bit of volume eating and IF combined with IIFYM. I like volume eating too, but I have to hit those macros or it all starts to unravel.

I think a little hunger between meals is just par for the course regardless of any of the above, but I have to have enough of every macro. When I get unbalanced my hunger goes through the roof.

Are you sure you need to eat all volume? Try hitting all the macros in each meal.

cmriverside

Here's my general overview:

Protein in every meal, minimum 35g
One serving of a starchy vegetable OR grain per meal
A half to a full serving of oil or fat per meal
A minimum of one cup vegetables or fruit per meal

I eat a 500 calorie breakfast. A 500 calorie late-afternoon meal. Two smaller snacks of 200-400 between or after, with all three macros in each meal and snack. I typically eat in a window of 8-9 hours.