Always hungry even with protein, fibers and calories.

TinyJimbo · December 2013

I'm in a weird situation right now. I've always been active and skinny (5'8'' 125lbs, now 140lbs).
I developped a chronis sinus problem and I have not been able to workout for the past 3 years. (waiting for a surgery).

I use to workout a lot and eat a lot, but since I stopped my appettite did not go away.

I get my 2000 calories, 30g of fibers, 100g of proteins but I feel like I have ate nothing. I don't crave junk food either, I'm just hungry for more.

In the morning I drink skim milk, eat bananes and take a multivitamins.
At lunch I have mixed nuts and vegetable/fruit juice.

I have a fiber one bar as a snack and I vary for supper.

What am I missing?

rahlpn · December 2013

Veggies and whole grains? I know big salads (lots of greens, some protein, sunflower seeds, cheese, cottage cheese, chicken or tuna) and quinoa, oatmeal, or breakfast sandwiches keep me feeling full for longer than fruit and nuts.

And how the heck are you reaching 2000 calories a day eating that little for breakfast, lunch and snack? That must be some dinner. Not trying to be snarky it just seems a bit off.

bcattoes · December 2013

Most 25 yo males, even if fairly sedentary, should be able to eat more than 2000 calories and lose weight. If your body is telling you it needs more food, then perhaps it does indeed need more food.

TinyJimbo · December 2013

The thing is, I'm gaining weight.
Here is my meal plan for today.

Milk - Nonfat (fat free or skim), 4 cup
Banana - Medium (126g), 2 banana - 126g
Centrum Forte - Multivitamin for Adults, 1 tablet

Oasis - Fruits etc Fruits Plus Vegetables Yellow, 500 ml
Krispy Kernels - Mixed Nuts (Almond, Cashew & Pistachio), 80G
Fiber One - 90 Calorie Brownies - Chocolate Fudge Brownies, 1 brownie (25g)

That leaves me 555 calories for supper and I feel like I have not ate anything.

weinbagel · December 2013

Fats.

acpgee · December 2013

I would increase protein. Also eat the fruit instead of having the fruit juice. Both the protein and fibre will improve satiety.

TinyJimbo · December 2013

Usually I have a smoothie with orange juice, raspberries and yogurt for supper. I get around 100g of protein, 35g of fibers and plenty of fats for the day. That gets me to 2000 calories.

I still feel hungry and malnourished, even if I'm gaining weight.

mandylanerocks · December 2013

um, are you getting enough sleep?

or are you stressed out about something? depression? how long has this been like this?

MinnieInMaine · December 2013

Switch to a milk with some fats in it. You don't have to go to whole but try 2% instead. The fats will keep you fuller. Maybe eating something solid rather than drinking would help as well. If you like dairy, go with greek yogurt or cottage cheese instead.

BernadetteChurch · December 2013

To me that looks like snacks and not proper meals. Try eating some lean meats, whole fruits, cereals, grains, and plenty of vegetables

AlsDonkBoxSquat · December 2013

I need dietary fat to feel full, and without it I can eat and eat and feel empty 20 minutes later. Don't be afraid of dietary fat, dietary fat =/= body fat.

rahlpn · December 2013

I was thinking the same, eat your calories, don't drink them. Add volume to your diet by eating foods not juices and smoothies, it may help.

ashliejones13 · December 2013

more water, more fats, more protein

kenzietate · December 2013

Definitely agree with this. Carbs for me, regardless of the type, make me more hungry. Dietary fat keeps me full for hours usually.

AlsDonkBoxSquat · December 2013

I agree. This is a lot of small snacks without actually eating a meal, and a lot of liquid calories. I would really analyze my food sources. Where is your food? I would also hazard a guess that your sodium levels are off the charts. Do you have special dietary restrictions (allergies? vegan, veg? etc?)

fbmandy55 · December 2013

This!

ironanimal · December 2013

Fat

LuLuChick78 · December 2013

I agree. No wonder you aren't satisfied. You are basically lightly grazing. Lean meats are probably incorporated into your dinner but add them throughout the day and try not to drink so many calories.

TinyJimbo · December 2013

Looks like good advices to me. I'll try to switch milk by cheese / eggs. I will also switch the fruit juice by vegetables.
I'll try to add more grains and fats to my diet.

I'll let you know if it helps!

BernadetteChurch · December 2013

If you need ideas have a look at a few people's diaries and see how they works their meals. I think mine's open if you're interested.

DiamondRubyMom · December 2013

4 cups of milk? is that a typo? Drink less milk and eat eggs or yogurt. Oatmeal helps me feel full longer. The old fashion kind is the best for feeling full. Whole grains will also help a lot. Switch out your fruit drink with a small apple and carrot sticks. The mind needs you to chew for a while before it thinks it is full. raw veggies require lots of chewing and are low in calories. stop drinking all your calories and you feel fuller. And finally dieting sucks and sometimes you will feel hungry.

jedigrover · December 2013

Eat real food, especially that including fat. Saturated fat at that!
NOTE: I'm a paleo/primal guy, so my views differ from many of the "standard advice." Coming from my perspective, I see the following problems:

1) This looks like a fruit/nuts/snack eating plan.
2) Not enough fat (other than the nuts)
3) Way too much sugar / too high of carbs (2 bananas is a lot of of carb bang)

I can pretty much guarantee you that your breakfast of skim milk (no fat to dampen the sugar hit) and 2 bananas is going to send your blood sugar, and hence insulin, through the roof. Your body is going to just pack all those calories away as fat. It has no other choice.

I would advise making "real" food a priority--don't get stuff out of bags & boxes; and if you do, make sure it has no more than 5 *pronoucable* / recognizable ingredients.

What is your exercise? Loads of cardio? I would recommend HEAVY weight lifting instead--to encourage your body to hold on to your muscle (and burn fat to feed it); as well as to avoid any estrogen boost from too much cardio. Yes, you need cardio, but don't rely on it totally.

Just my 2 cents, YMMV.

ghiagirl893 · December 2013

Breakfast suggestions: eggs, oatmeal, even sausage/bacon can fit into 2000 cals a day. Eat real food dont drink so much mil. If you really liked milk go for a cup a day not 4. Whole food takes longer to digest. Milk will leave your stomach faster.

Lunch: cut out dried fruit and nuts. Packed with calories and take up very little space. Replace with whole fresh fruits, meat, veggies. Make a big chef salad or a nice sand which for a fast lunch that doesn't need to be heated.

For dinner, also cut out the smoothies. Liquid will not make you satisfied. Have some chicken and veggies, add a grain and you will feel much better. I also love soup for keeping cals low but being satisfied.

Example diet:
Breakfast: 1 large banana, 1 cup skim milk, 1 cup oatmeal : 370 cals
Lunch: 1 apple, 2 turkey sandwiches with 3 slices of turkey each, 15 baby carrots : 585 cals
Dinner: 2 cups chicken breasts, 1 cup asparagus, 1 cup rice : 592 cals
Snack: 1/4 cup almonds : 162 cals
Total 1709 cals, which leaves room for sugar, dried fruit, or nuts on your oatmeal, mayo etc on your sandwhich, etc. This example menu would be filling for my husband, and too much food for me.

castlerobber · December 2013

Healthy fat. Switch to whole milk, have full-fat cheese and whole eggs, and drop the fruit juice in favor of whole fruit. After all the years of "eggs are bad," scientists have finally (re)discovered that eggs are a good source of fat-soluble vitamins and improve HDL (good) cholesterol. Studies attempting to show dairy fat as being a cause of heart disease and obesity haven't succeeded too well, either:

http://healthland.time.com/2013/07/03/skim-milk-is-healthier-than-whole-milk-right-maybe-not/

Try that for a few weeks before adding grains. You may find that eating grains (even whole grains) makes you hungrier/less satisfied.

Akimajuktuq · December 2013

This, this, this. But not all fats should come from nuts especially if they are not raw (or sprouted) and are salted! Eating lots of carbs (aka sugar-milk and bananas have lots!) and low fat is a good way to stay hungry all the time and ensure the likelihood of over eating and gaining body fat. Honestly, with your list of food, I don't ask why you are hungry, I ask how can you NOT be hungry.

4 cups of milk and you are wondering why you have chronic sinus issues? Really? I eat the way I do because it eliminates health problems. Sure you can eat anything you want, and stuggle and feel like crap, but if you get tired of that there is a better way. Hint: WHAT you eat matters. Avoiding fat, especially healthy saturated fats, is a FAIL. Eating too many omega 6 fats is a fail as well.

Try adding in grassfed or wild meats, eggs, coconut oil, avocados, and for goodness sakes eat raw or sprouted nuts only. Dump the milk (and probably wheat) if you'd like your sinus issues to improve.

crash_aly · December 2013

Be sure you aren't "drinking your calories". Try drinking water and less juice and milk. The liquid calories won't make you feel full.

Akimajuktuq · December 2013

+1

Confuzzled4ever · December 2013

That's because you have eaten nothing.. 4 cups of milk?? why????

eat eggs..

Have pudding for breakfast (recipe below!)
mix 1/4 oats with 1/2 plain yogurt, 1 scoop protein powder of choice, 1 fruit of choice (like banana or mango or blueberries best) 1 tbsp chai seeds, a tbsp or 2 of milk and 1 tbsp of jello cheesecake mix. Refrigerate until oats are soft

(you can nix the jello mix and it's still good, or swap yogurt for cottage cheese)

boil eggs and mix with salsa.
eat cheese sticks

i like spaghetti squash pasta with chicken or tuna mixed in it and oil instead of sauce on it.

salad are so good so filling so healthy and easy to fit into any diet..

i'd switch the fiber one bar for a protein bar.. try quest so good!

ccb1128 · December 2013

Most people probably won't like this reply, but...
I used to get a ravenous feeling mid morning accompanied by an awful "hungry headache". Once I cut out all grains and most sugars the awful headaches and starving feelings went away. Now most of my calories are from fat and protein. All the fiber and carbs I get are now from veggies and some fruits. I'm amazed at how good I feel now. My skin looks better and my sinus issues cleared up. I didn't realize how bad I felt all these years until I started feeling good. I'm a firm believer that grains aren't necessary.

CarlKRobbo · December 2013

Right.

A) Your Snacking all day! Eat some real food!

I'd love to see the calories for that, I'd be genuinely surprised if that lot really is 1455 calories!
C) Whole milk would be better (FYI, I switched and I'm only consuming an extra 3g of fat a day!)
D) Need more Fats - Eggs! etc...

wtfkenneth · December 2013

After years and years of junk for food, our systems often don't respond to correct nutrition the way we might hope. That "always hungry" feel that eating junk gave us doesn't always go away right off the bat. In addition to my attempts to eat as much fiber (soluble and insoluble) as sugars and laying off most of the artificial junk (this means I don't eat much from a box any more, and the stuff I do generally passes muster, such as Quaker oats, or Triscuits, which I often use to make hors d'oeuvres, instead of sandwiches), I also take a few supplements. Among them is CLA, which my nutritionist recommended.

Have you tried CLA? Conjugated linoleic acid is a natural trans-fat (I think it's in avocados); a supplement you can buy which will help regulate your appetite. I've found it helped give me a "kick start" in that regard. Together with high fiber to start my day (usually plenty of oats, if not oatmeal, in a bar, and often a banana) I start with the supplements, including CLA. FWIW, I also take fish oil, cinnamon and COQ10, in addition to a multivitamin.

As for the food itself, I'm eating a more whole grains than I've ever eaten (in the past I've just tried to avoid grains--though often started my day with oatmeal, when I was at my healthiest), and almost never eat other grains. It seems starting your day right is important because you need to get your digestive system burning hard ASAP and keep it going. I've always eaten a big variety of fresh vegetables, which are a great source of fiber and nutrients, but I've also added fresh fruit--mostly bananas, apples and grapefruit. It seems like the stuff you listed is "box stuff" and perhaps you could use more whole foods. Do you get much fat in your diet? You NEED that, and animal protein. It'll help satisfy your hunger and your cells. I'd also wonder if that box stuff has artificial sweeteners. I gave those up. My major vice is still salt, and to some extent, caffeine.

Since taking CLA, I've had far fewer "wanna eat" problems. When I do, there are a few "mostly harmless" snacks. Between meals (I try to make sure to eat five times a day, don't FILL myself, and rarely go much over three hours without eating, up until early dinner.) Costco dry roasted almonds with sea salt sometimes keep me going when I have to miss a meal, as do bananas and grapefruit. I don't drink juice at all, and don't drink milk, either (but enjoy swiss cheese.) I buy the smallest fruits on display, and naturally, I don't eat too many bananas or apples, etc., but my nutritionist said I should enjoy as many grapefruit as I want. In general, they have a net positive result for losing weight. FWIW, I don't sweat eating fat, but watch the sugar other carbs.

For me, I think it boils down to high-fiber real foods, low sugar (but not NONE, and make it natural, in-whole-food sugar, I.E., whole fruits, all of which have fiber, slowing the intake) a good mix of vegetables, and CLA as a supplement. When I do that, everything seems to fall in place, and I don't even want to overeat. This goes on top of not eating artificial flavorings and sugars, if I can avoid it (I use a considerable amount of stevia, such as in my oatmeal along with cinnamon, and a small amount of agave or raw sugar in my tea.)

Hope that helps. For me, it's been fairly easy to lose--it's just a lot easier to gain, particularly when I find myself busy and inattentive to my body's needs.

PS: Milk has lactose--a sugar--in it. That IS a lot of milk. I'll bet your sugars are fairly high and your NATURAL source of fiber (fresh vegetables, for example) is fairly low. That can be an issue. I second the eggs recommendation, too. Often, my second mini-meal includes a boiled egg, which I may slice up and put on triscuits with sliced swiss and sliced ham (lots of salt, unfortunately, there.)

WRT fiber bars and cerials, look at those labels. Some of them have two or three times as much sugar, in grams, as fiber. I have only found two bars I can eat with confidence: The Kashi bars, which have almost as much fiber (though not a whole lot) as sugars, and Mrs. Mays (something or other--they have some bars that AREN'T so healthy.) For these, the nutritionist's advice of trying to get as much fiber as sugar seems useful...and again...I try to avoid any of that stuff with sweeteners, unless they're stevia or monk fruit.

Always hungry even with protein, fibers and calories.

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