Often feeling hungry on 1330 cals
clarab2021
Posts: 15 Member
Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
1
Replies
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Volume eat lots of veggies? I average 40-45 g of fiber a day, mostly from veg. Lots of filling up with very few calories.
I eat a lot of water, tomato, and veggie stock based soups as well7 -
Try switching your macros around. Eat more vegetables, they have more fiber which can be filling. Also, what is your goal? How much weight do you want to lose? How tall are you?5
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I wouldn't be able to live on 1330, I would be starving also. What are your stats? You may be in an overly aggressive deficit. I'm currently losing on 1700, and am 5'4 and 138lb, for reference. It's slow going, but I'm in no great rush
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Try different combinations of food to see what satisfies you. Some people find protein really fills them up, others not so much.
I eat 1200 calories a day and can honestly say I am very rarely hungry, but that is very much dependent on what I eat not the calorie content. What I eat for breakfast makes a big difference for me. I have a bowl of porridge made with water everyday. Just a packet of original Quaker instant oats. It’s 100 calories, I like it and it fills me up until lunch. If I had a bowl of cereal I know I would be starving an hour later, I think it’s the sugar content that makes the difference but that’s just a guess.
You’ll need to find what works for you but I second eating lots of veg. I volume eat veggies because feeling full at the end of meal is really important to me. My lunch and dinner are always based around piles of veggies.3 -
I would be starving on 1330 calories as well.
How much weight do you want to lose and what rate of loss did you choose?
4 -
My goal is 1360 a day, but with exercise I can eat around 2000 to lose weight. Are you including exercise calories into this? I wouldn't be able to do just the 1360 either..I'd be gnawing at my arm I think lol.
For reference, I'm 5'5", 173 lb.8 -
When you say "if I eat more, I gain" . . . do you mean the scale is up the next day? If so, that's very likely not fat gain. It's much more likely to be water weight or increased digestive system contents (like fiber) on route to being waste.
Extra food usually means extra carbs or sodium, and our body holds onto a little water weight while those are being digested. Oversimplifying, if we've been routinely eating - making up numbers - 75g of carbs, and up that to 100g, which is only 100 more calories, our body holds more water to metabolize the extra 25g carbs, water that weighs more than the fat that could even remotely possibly come from 100 calories.
Our previous weight included the water weight needed to metabolize the routine 75g, so we don't really notice it's there. But up the carb/sodium amount when we're watching the scale super-vigilantly, and the water weight jump can mislead us into thinking we've gained. Sure, we've gained scale weight, but it's not fat, so not really worth worrying about IMO.
We have to eat around 3500 calories (cumulative) above our *maintenance* calories to gain a pound of fat. Any scale gain beyond what the calories would account for is almost certainly either water weight or digestive contents in transit. Typically, it hides fat loss on the scale for a few days to a couple of weeks, then the fat loss outpaces it and scale weight starts to drop again.
I second others' suggestions about experimenting with different foods or timing, the possibility that whole foods (like veggies) will be more filling, and that sort of thing.11 -
L1zardQueen wrote: »Try switching your macros around. Eat more vegetables, they have more fiber which can be filling. Also, what is your goal? How much weight do you want to lose? How tall are you?
Hi! I’m 5’4” and my goal is around 20lbs but mainly slimming down by two dress sizes so that old clothes fit again.0 -
dragon_girl26 wrote: »My goal is 1360 a day, but with exercise I can eat around 2000 to lose weight. Are you including exercise calories into this? I wouldn't be able to do just the 1360 either..I'd be gnawing at my arm I think lol.
For reference, I'm 5'5", 173 lb.
No, I don’t include exercise calories.
I find it very difficult to lose weight, which may be linked to my age (40) but also PCOS.
Either way, I found when I was eating 1500 and exercising for 2-3 months, I stayed the same weight.
MFP said to drop to 1200 for 2 lbs per week, or 1330 for 1 lb a week loss - but I’m constantly hungry.
6 -
kshama2001 wrote: »I would be starving on 1330 calories as well.
How much weight do you want to lose and what rate of loss did you choose?
Ideally about 20lbs, 1lb a week loss would be good but it’s just so stubborn on the scales. I weigh and measure everything.0 -
play around with your macros some. What 'fills people up' is different for everyone. For me, its a nice combination of carbs and fat. a low carb diet would never work for me in terms of weight loss. id be starving and eat everything I could get my hands on!
If you open your diary, we may be able to look and see what the issue might be!8 -
clarab2021 wrote: »dragon_girl26 wrote: »My goal is 1360 a day, but with exercise I can eat around 2000 to lose weight. Are you including exercise calories into this? I wouldn't be able to do just the 1360 either..I'd be gnawing at my arm I think lol.
For reference, I'm 5'5", 173 lb.
No, I don’t include exercise calories.
I find it very difficult to lose weight, which may be linked to my age (40) but also PCOS.
Either way, I found when I was eating 1500 and exercising for 2-3 months, I stayed the same weight.
MFP said to drop to 1200 for 2 lbs per week, or 1330 for 1 lb a week loss - but I’m constantly hungry.
Get rid of all added fat if you add any (oil, butter, cooking spray), that will give you some more calories to spend. Switch in a meal beans for meat. It's still plenty of protein but it adds fibers. Try to eat beans in soup, water+fiber is a bulk that keeps you full. Snack on celery if you get hungry after meals, basically no calories but tons of fibers and water.
I usually have a breakfast of about 600 calories and a lunch which is the same. For me is too low and I have to force myself at times to eat dinner because I'm still full from previous meal (due to the massive fibers I eat).
Just my 2 cents, I hope you'll figure it out.3 -
clarab2021 wrote: »dragon_girl26 wrote: »My goal is 1360 a day, but with exercise I can eat around 2000 to lose weight. Are you including exercise calories into this? I wouldn't be able to do just the 1360 either..I'd be gnawing at my arm I think lol.
For reference, I'm 5'5", 173 lb.
No, I don’t include exercise calories.
I find it very difficult to lose weight, which may be linked to my age (40) but also PCOS.
Either way, I found when I was eating 1500 and exercising for 2-3 months, I stayed the same weight.
MFP said to drop to 1200 for 2 lbs per week, or 1330 for 1 lb a week loss - but I’m constantly hungry.
Get rid of all added fat if you add any (oil, butter, cooking spray), that will give you some more calories to spend. Switch in a meal beans for meat. It's still plenty of protein but it adds fibers. Try to eat beans in soup, water+fiber is a bulk that keeps you full. Snack on celery if you get hungry after meals, basically no calories but tons of fibers and water.
I usually have a breakfast of about 600 calories and a lunch which is the same. For me is too low and I have to force myself at times to eat dinner because I'm still full from previous meal (due to the massive fibers I eat).
Just my 2 cents, I hope you'll figure it out.
What’s wrong with added fat?6 -
clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...2 -
clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
I meant that I maintain and don’t lose at 1500 and anything over that, I slowly gain.1 -
clarab2021 wrote: »clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
I meant that I maintain and don’t lose at 1500 and anything over that, I slowly gain.
Do you use a food scale to weigh our your portions?
Have you crossed check the MFP entries you are using to make sure that you are logging correctly?
^ those two things can lead to logging errors of 25%, so you may think you are eating only 1500 but you are actually eating more.
I looked at your diary and the reason that you are feeling hungry is because you are using slim fast meal replacement shakes once or twice a day. In my experience, whenever I would try to drink a shake a a meal replacement I would be starving an hour or so later. Ditch the shakes and have an actual breakfast like a couple eggs and an English muffin, or for lunch have tuna or turkey sandwhich...you can also eat foods higher in fats and protein which will help keep you satiated..17 -
clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
No, not necessarily. 100 calories over maintenance calories daily will add around 10 pounds in a year, all other things equal. If losing a pound a week on average, 600 calories over a correctly-estimated goal is that same 100 calories over maintenance. Calorie excess is cumulative.
Eating 3500 over maintenance ought (in theory) to gain about a pound of fat, though it can take a few days for digestion and storage to happen. I 100% can't prove it, but from personal experience, I'd guess that eating 3500 over maintenance all at once (yeah, I've done it) doesn't add that much. (Next day scale jump is higher than that one pound, dramatically higher, for non-fat-storage reasons mostly, and that pseudo-gain tapers off over a few days too, IME.
I suspect that at some level of dramatically unusual intake, some amount of potentially-usable calories become waste because the body can't keep up with calorie-harvesting (even though it can slow digestion to some extent). There's been demonstration in labs that eating a huge number of calories slightly increases next-day thermogenesis (calorie burn), besides - i.e., excess calories slightly spike energy in subtle ways. A person might notice subtle things like feeling warm, a little bump up in resting heart rate, a more effective/energetic workout that next day - that sort of thing.
Slow creep from eating just a small bit over maintenance is maybe the most effective way to gain weight. It's how a lot of us did it in the first place. For sure, I did.
This is not an argument in favor of binging. It's just a speculative observation.8 -
clarab2021 wrote: »clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
I meant that I maintain and don’t lose at 1500 and anything over that, I slowly gain.
How fast do you lose at 1330, averaged over around a month of doing that?
Also, this (the bolded) is really good advice:clarab2021 wrote: »clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
I meant that I maintain and don’t lose at 1500 and anything over that, I slowly gain.
Do you use a food scale to weigh our your portions?
Have you crossed check the MFP entries you are using to make sure that you are logging correctly?
^ those two things can lead to logging errors of 25%, so you may think you are eating only 1500 but you are actually eating more.
I looked at your diary and the reason that you are feeling hungry is because you are using slim fast meal replacement shakes once or twice a day. In my experience, whenever I would try to drink a shake a a meal replacement I would be starving an hour or so later. Ditch the shakes and have an actual breakfast like a couple eggs and an English muffin, or for lunch have tuna or turkey sandwhich...you can also eat foods higher in fats and protein which will help keep you satiated..
Eat more whole food, don't cut fat or protein to low levels. Whole food isn't some kind of magic in a weight loss sense or health (nutrient content equalized), but many individuals' experience here is that it's more filling, and research tends to support that idea as well. Many people don't feel sated by calories they drink, vs. things that need chewing and have more substance to them (even though a lot of the substance in things like veggies/fruit is water - it's just how we're wired, I think).
Looking at your diary, your protein/fat/fiber numbers over the last few days don't look super low, but like the PP, I'd be ready to chew my arm off by mid-afternoon if all I'd had was 2 shakes (. . . and I'm a vegetarian, so arm-chewing is seriously not my thing. 😉)
I understand the appeal of shakes, I do. But if you're not sated, it would be good to experiment with other options. In the long run, figuring out a food-based way of eating is going to be necessary to maintain a healthy weight after losing (I'm assuming you wouldn't want to go the shake route for the rest of life, though I guess some do). Figuring out food solutions while losing can help pave the way to successful long term maintenance. (I'm in year 5+, after previous decades of obesity, so this is not abstract theorizing.)
Treat the hunger as a problem to be solved by experimentation. You can succeed. I'm cheering for you!7 -
clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?clarab2021 wrote: »Anyone else struggling with hunger?
MFP recommends I consume 1330 per day but I find, even when I have had a LOT of protein, I am constantly hungry.
Having said that, if I eat more, I gain!
Can anyone help?
Please clarify what you mean by you gain when you eat? You would have to be plus 2500 calories in a given day to gain...
No, not necessarily. 100 calories over maintenance calories daily will add around 10 pounds in a year, all other things equal. If losing a pound a week on average, 600 calories over a correctly-estimated goal is that same 100 calories over maintenance. Calorie excess is cumulative.
Eating 3500 over maintenance ought (in theory) to gain about a pound of fat, though it can take a few days for digestion and storage to happen. I 100% can't prove it, but from personal experience, I'd guess that eating 3500 over maintenance all at once (yeah, I've done it) doesn't add that much. (Next day scale jump is higher than that one pound, dramatically higher, for non-fat-storage reasons mostly, and that pseudo-gain tapers off over a few days too, IME.
I suspect that at some level of dramatically unusual intake, some amount of potentially-usable calories become waste because the body can't keep up with calorie-harvesting (even though it can slow digestion to some extent). There's been demonstration in labs that eating a huge number of calories slightly increases next-day thermogenesis (calorie burn), besides - i.e., excess calories slightly spike energy in subtle ways. A person might notice subtle things like feeling warm, a little bump up in resting heart rate, a more effective/energetic workout that next day - that sort of thing.
Slow creep from eating just a small bit over maintenance is maybe the most effective way to gain weight. It's how a lot of us did it in the first place. For sure, I did.
This is not an argument in favor of binging. It's just a speculative observation.
I hear what you are saying. I was trying to figure out if OP was getting caught up in daily fluctuations where scale goes up a pound or two becuase of water retention and then goes back down, but was confusing that for real weight gain.
I agree that over time an error in logging or whatever can lead to increase on scale.5 -
clarab2021 wrote: »dragon_girl26 wrote: »My goal is 1360 a day, but with exercise I can eat around 2000 to lose weight. Are you including exercise calories into this? I wouldn't be able to do just the 1360 either..I'd be gnawing at my arm I think lol.
For reference, I'm 5'5", 173 lb.
No, I don’t include exercise calories.
I find it very difficult to lose weight, which may be linked to my age (40) but also PCOS.
Either way, I found when I was eating 1500 and exercising for 2-3 months, I stayed the same weight.
MFP said to drop to 1200 for 2 lbs per week, or 1330 for 1 lb a week loss - but I’m constantly hungry.
Get rid of all added fat if you add any (oil, butter, cooking spray), that will give you some more calories to spend. Switch in a meal beans for meat. It's still plenty of protein but it adds fibers. Try to eat beans in soup, water+fiber is a bulk that keeps you full. Snack on celery if you get hungry after meals, basically no calories but tons of fibers and water.
I usually have a breakfast of about 600 calories and a lunch which is the same. For me is too low and I have to force myself at times to eat dinner because I'm still full from previous meal (due to the massive fibers I eat).
Just my 2 cents, I hope you'll figure it out.
What’s wrong with added fat?
Added fat takes up calories and offers 0 satiation. You can use those calories to swap them with food which give station.1
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