Too full too fast...

natalieryara
natalieryara Posts: 2 Member
in Food and Nutrition
Hello, this is my first post. I have started my journey into being healthy. I am 3 weeks in and I've lost 14 lbs. I am having an issue that google didn't solve. I am getting really full too quickly and not getting enough calories so I'm drained of energy. For instance, I was really hungry so I prepared dinner, I ate 3 bites of white rice, 2 bites of a chicken tenderloin, and 3 broccoli florets and I was stuffed. Has anyone else had an issue consuming enough calories? Any advice? I don't want to feel tired, but I am just getting full too fast.

Replies

  • cmriverside
    cmriverside Posts: 34,458 Member
    edited September 2022
    I'd say see your doctor. For one thing, 14 pounds in three weeks is way too aggressive, and something else could be happening.

    The only other thing would be: if you have cut out all the fat and you're trying to hit your calories on lowfat vegetables and other carbs and protein? Add back in the fat. Going high fiber low fat can cause a feeling of fullness.

    You need fat. Fat is 9 calories per gram, and it's not particularly filling for everyone - but your body needs dietary fat.

    Eat to your macros. Consider the fat and protein goals as a minimum to hit, and let the carbs fill in the rest.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Are there food types that don't fill you up as fast? Maybe a protein shake? I never feel full if I drink my calories.
  • natalieryara
    natalieryara Posts: 2 Member
    edited September 2022
    I think you hit the nail on the head. I only hit 11% fat yesterday. I will try to incorporate more in and see if that fixes my issue. As far as being too aggressive, I will talk to my doctor. I don't understand why it was so fast either. Thank you.
  • cmriverside
    cmriverside Posts: 34,458 Member
    edited September 2022
    natalieryara wrote: »
    I think you hit the nail on the head. I only hit 11% fat yesterday. I will try to incorporate more in and see if that fixes my issue. As far as bring too aggressive, I will talk to my doctor. I don't understand why it was so fast either. Thank you.

    Prepare for some constipation and problems with discomfort in your gastrointestinal system when you don't get enough fat. Drink water today and try to hit those fats today (or even a little over) that will help with constipation. Fat and fluid helps move food through the digestive tract.

    The other problem with too little fat is brain fog. The brain really needs fats.

    https://www.psychologytoday.com/us/blog/diagnosis-diet/201903/the-brain-needs-animal-fat

Categories