When you run out of calories but get the munchies

BuellerFerrisBueller

When you've consumed all your calories for the day but get the munchies anyway, what do you do? Do you eat something, do you borrow your calories from the next day, or do you go to bed hungry? If you're really determined to keep your calorie intake down, can't you just eat some vegetables? They're low in calories, but the fiber is surprisingly filling.

No, I don't believe in hard calorie limits, and I don't even bother keeping track on most days. If I get the munchies, I eat something. I do know that avoiding all junk foods and restaurant foods for over 2 years has enhanced my summer weight loss AND reduced my winter weight gain.

ninerbuff

Since I eat whatever I want, I do track calories. It's not often I'll go over, but if I do, I just either do a little extra exercise or reduce my calories a little more the next day.

A.C.E. Certified Personal and Group Fitness Trainer
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springlering62

I pre-log so I know what to anticipate throughout the day, being sure to allow a nice dessert after dinner.

Tonight it will be homemade chocolate skyr ice cream, with whipped cream, sugar free chocolate syrup, and a sprinkle of milk chocolate hagel slag. Half a pint of ice cream with the toppings will be about 140 calories.

Ironically, after prelogging today, and even after accounting for this evening’s ice cream, I find myself short on calories, fats and carbs. So I’ve blocked in 50 grams of a lovely Milka Triolade chocolate bar for an after-dessert treat. 👍🏻

No way am I giving up junk food. All food serves a purpose, whether just for enjoyment, or to provide that necessary fat and carbs.

I pick and choose what I eat, but I never villanize foods. It’s just a choice.

allison8668

It depends how I feel. Sometimes I'll decide to have something more to eat. Sometimes I'll decide to ignore the feelings to eat.

AnnPT77

Anything below maintenance calories is weight loss. That can be on average over a week, if that works better. Slavish precision about calorie level every single day isn't essential for progress - it just affects rate of progress. Sometimes actual delay is worth it, even.

That said, your post was confusingly phrased, to me. "Munchies" to me is feeling snackish or crave-y, but it's a different thing to be actually hungry or even be affected by realistic (not just snackish) appetite signals.

Personally, I try to establish routine eating patterns that avoid hunger/real appetite happening other than shortly before the next meal.

If I had what I think of as the munchies, I'd probably go to bed, if in a phase where it was important to me to be more meticulous about weight management details. If I were actually hungry, I'd eat something small but satisfying. It might be veggies, but often something small and protein-y does a better job of sating me in that situation - maybe string cheese or a hard-boiled egg, for example.

wproberts76

I try to drink a glass of water (flavored usally) then do reassessment. If still hungry I try popcorn plain.

SuzySunshine99

I'm curious as to why you are asking this question. It's clearly not to receive personal advice...you have mentioned that you don't count calories, don't believe counting calories is necessary, and don't really need to lose weight.

If you're just looking to start a debate about it, there is a debate section on the forum.

mlrtri

A little different way to answer - but when I started out I made note of my macros on days I was hungry or had the munchies. I compared them to days I wasn’t. I learned a lot about how to eat to make my body feel full. So I have greatly reduced this problem.

PKDfighter74

Watermelon! It definitely helps in that situation.

erprincipexoxo

The hunger signals will pass. Keep your mind busy on something else other than food.

15822

I've been at it for 6 weeks now and it's coming down steadily, so if I'm snackish, I just go over by 200-300 cal and don't stress about it - it's still a deficit. I have a strong suspicion I've set my activity level too low anyway. However once I "plateau"/slow down below the 700g/week I aim for I intend to keep a closer look on the numbers.

springlering62

15822 wrote: »

I've been at it for 6 weeks now and it's coming down steadily, so if I'm snackish, I just go over by 200-300 cal and don't stress about it - it's still a deficit. I have a strong suspicion I've set my activity level too low anyway. However once I "plateau"/slow down below the 700g/week I aim for I intend to keep a closer look on the numbers.

You’re paying attention and you’re learning as you go. Predict success with this one. Yay, you!!!!

westrich20940

If someone is routinely hungry after consuming their appropriate level of calories...then they need to readjust what their appropriate level of calories is. Have they been in a deficit for too long? Is their deficit too high?

Ultimately - if I'm hungry I eat. Period. I do not 'take' those calories from the next day.

HoneyBadger302

I keep pickles around just for this (I love pickles though so that helps lol). Add a few olives and I generally can take care of my munchies with negligible calories consumed.

That said, there are a number of things I don't track as it is, so the things I do track tend to be a bit more important - I know from history that if I stay in my calorie range not tracking those things (cooking oil being a main one), that I will still lose as expected.