Meeting MFP Calorie Goal, but still hungry!

marisaleib5086

Hi!

I’m currently 5’1 about 110 pounds. I strength train 5 times a week for 45 minutes plus a short warm up running on the treadmill. I isolate a muscle group each day, and on Saturdays I do 45 minutes of cardio to stay lean.

I’ve been currently struggling with my calories. MFP suggests I take in about 1800 calories, which I usually meet based on what I log but I do find myself feeling hungry most of the time. I find myself going to bed hungry and waking up starving in the morning.

This is what I eat in a day. I tend to eat the same thing everyday.

Breakfast: 3 egg whites with spinach. 1/2 cup oatmeal blueberries and cinnamon

Snack: Plain Greek yogurt, chia seeds, and strawberries

Lunch: 2 small chicken tenderloins, 1/2 cup of brown rice, 1 cup of broccoli

Snack: apple, 100 calorie pack of almonds

Post workout: Myprotein whey isolate shake with water, banana

Dinner: 2 chicken tenderloins, 1/2 cup brown rice, roasted mixed vegetables (carrots, squash, zucchini)

I have a goal of staying lean but also building some muscle. I just want to be toned and strong. Does anyone thing I should be eating more/less?

JeromeBarry1

Maybe move some calories around to have more in the evening? It looks as if you are trying to be sure and get plenty of protein and fiber, which are what I associate with satiety.

Maxxitt

You could try adding fat into your diet for more satiety - 2 whole eggs plus egg whites in the morning, full fat greek yogurt for snack, something with your evening meal (avocado?). If you want to build muscle, you want to be eating somewhat above maintenance.

Orphia

More fat might make you feel fuller.

Also, more variety, instead of the same thing every day.

middlehaitch

Are you eating back any of your exercise calories?

Your MFP goal calories is only for everyday activity, you log your exercise and eat back the calories plus the 1800 MFP gave you.

Cheers, h.

KETOGENICGURL

I fully support what the others said about more healthy fats. The body needs those fats in balance with your protein especially with all the activity you do. As a young fit female your body needs more nutrients you are not getting. Your body is telling you something!
Added to the whole eggs, and FF yogurt, add avocado, try cooking with coconut oil (over using corn or veggie oils) should help. Try a change for 30 days. you can always go back. I love raw broccoli, cauli/veggies and make huge salads with avocado, almonds, 'quality' mayo (not soybean based- 'Sir Kensington' is the only one I can find w/ sunflower seed oil) and a fig/walnut oil dressing. I get 'volume' that is visually satisfying as well as getting some healthy fats too.
I LOVE eating a similar diet it's not boring to me either, so if that works keep at it. (ps I am same height, and MFP says 1800 for me too, on which I will gain weight, but am not 'starving' as you are. Listen to your body.. & try dark meat chicken, organic grass fed beef, salmon, etc.

megsta91

I'd add some healthy fats and make sure you're drinking enough water.

emilysusana

I would maybe put some of your chicken into a big salad for dinner or lunch...lots of greens, low-calorie dressing, maybe throw in some avocado or reduced-fat crumbled feta? Big salads fill me up more than roasted or steamed veggies.

TavistockToad

i agree with more fat, you also might want to try a tonne more veg for volume (though that doesnt really work for me)

jjpptt2

In addition to what the others have said... is 1800 cals a deficit for you (are you trying to lose weight)? If so, it's normal to be hungry on a diet/deficit. To some extent, that's a necessary side effect to being in a deficit. So in the context of managing expectations, plan to be hungry some of the time, then try some of the tricks previously mentioned to keep the hunger manageable.

NovusDies

+1 for trying more fat.

Also some people find eating more often can increase hunger or at least fail to alleviate it. It might be worth spending a few days experimenting by eliminating your snacks and eating those calories in your meals.

I know for some people the monotony of eating the same food each day is not a risk for eventually going nutso beserko and binging on every available edible calorie in a 3 mile radius. However, I still think eating some variety provides better nutrition.

Leannep2201

megsta91 wrote: »

I'd add some healthy fats and make sure you're drinking enough water.

I find that I'm hungrier on days when I don't drink enough water. Sometimes thirst can be mistaken for hunger.
Picking up my water bottle as we speak!