Upped my calories and NOW I'm starving?

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

Treneaking

This is a good sign, I too recently upped my calories because i was eatting too little, and if you are hungry more, that probably means one of two things

1. your metabolism is working better, meaning its burning through your food, WHICH IS AWESOME
2. you may not be getting the proper nutrients in your calories, making your body hungry for the nutrients it needs, therefor making you hungry when you are not (this is why america is obese, because the man made diet is alot of calories but no nutrition, making people constantly eat, but still not getting what they need) watch "hungry for change" its on netflix and is a real motivator for proper nutrition.

Hopefully it is more from #1 than #2, but nonetheless, GOOD TO GO on realizing that your body needs more.

too many people (such as myself was guilty), starve them selves to weight loss, not realizing they can do more with more, i know it seemed weird to me at first but now i feel great. I started clean eatting and upping my calories and feel so much better.

karmasays

I took a peak at your diary.

Increase your protein
Incorporate more "healthy fat" into your diet (i.e. avocado, nuts, nut butter)
Track your fibre intake instead of your sugar intake and make sure you're getting enough fibre as well. But gradually increase your fibre intake and ensure you drink a lot of water.

Increasing these macros should help you feel full.

As an example, I can have a whole grain bagel with peanut butter for breakfast at 8am and be good until noon

futurejedi

are you eating vegetables?

cwolfman13

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

when you go really low calorie, you mess with your leptin and gherin levels. These are hormones that signal hunger cues...basically when you low cal you suppress hunger cues in that you jack with these hormones. When you increase your calories your hormones, including leptin and gherin regulate and your cues become more normal. Those hormones will level out eventually with your new calorie intake and you won't feel as hungry anymore.

this happens when you go to maintenance too...

susie3g

are you eating vegetables?

Yes

McKenzieLeigh

I was eating at 1200 for awhile too, lost 10 pounds of mostly water weight and then stalled.
I changed to 1560 calories and started losing again, but I agree that especially the first few days, I heard my tummy growl. It hadn't been doing that before!
Ultimately, my weight loss is moving better, I am eating more and happier about that (who isn't?)

Treneaking

BUMP:laugh:

susie3g

I took a peak at your diary.

Increase your protein
Incorporate more "healthy fat" into your diet (i.e. avocado, nuts, nut butter)
Track your fibre intake instead of your sugar intake and make sure you're getting enough fibre as well. But gradually increase your fibre intake and ensure you drink a lot of water.

Increasing these macros should help you feel full.

As an example, I can have a whole grain bagel with peanut butter for breakfast at 8am and be good until noon

I just bought some almonds to help get my calorie count up. That will help with the healthy fats. Protein and fiber I will have to work on.

Treneaking

So many people need to read this, people eatting under 1200 calories have no idea how much more they can do with more!!

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

when you go really low calorie, you mess with your leptin and gherin levels. These are hormones that signal hunger cues...basically when you low cal you suppress hunger cues in that you jack with these hormones. When you increase your calories your hormones, including leptin and gherin regulate and your cues become more normal. Those hormones will level out eventually with your new calorie intake and you won't feel as hungry anymore.

this happens when you go to maintenance too...

Thanks for the explanation. Any idea how long I can expect to be ravenous?

susie3g

I was eating at 1200 for awhile too, lost 10 pounds of mostly water weight and then stalled.
I changed to 1560 calories and started losing again, but I agree that especially the first few days, I heard my tummy growl. It hadn't been doing that before!
Ultimately, my weight loss is moving better, I am eating more and happier about that (who isn't?)

I didn't stall under 1200 and MFP sets my goal not much higher (1360) so I really won't be able to eat much more anyway. I have a 160 calorie window (1200-1360). Gonna be difficult to stay in that range as hungry as I am. Your hunger improved after a couple days?

susie3g

So many people need to read this, people eatting under 1200 calories have no idea how much more they can do with more!!

I only get 160 extra calories and feel like I need an extra 600. Lol

sshintaku

Definitely protein helps me. I eat about 1300 calories that consists mostly of fruits, veggies and proteins. I try to have something with protein at every meal or snack. I used to have an insane appetite but since switching to this style has really really helped.

magerum

The more I eat the hungrier (over all) I am. It's a thing, at least for me.

albayin

I thought it was just me...I can go the entire day with no food nor feeling hungry but once I start eating, I feel hungry all the time...

cwsreddy

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

My TDEE is 1779. 1779 - 500 = 1279. MFP has my goal set at 1360. So basically I was better off doing what I was doing before. ? I am so freaking confused.

AliceDark

Every time I've upped my calories, I have about a week when I'm absolutely starving and then my appetite calms down. I would stick with the 1360 for two weeks or so to give your body time to adjust. More protein could help with satiety, and you can always add bulk to your meals with veggies.

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

My TDEE is 1779. 1779 - 500 = 1279. MFP has my goal set at 1360. So basically I was better off doing what I was doing before. ? I am so freaking confused.

How did you calculate your TDEE?

I have you at 39 years old, 5'2", and 187 pounds (based on info you've given in your posts) and TDEE at sedentary shows at 1885. Light exercise kicks that up to 2160. If I've missed something, let me know, I just want to make sure that you didn't miscalculate somewhere and take a deduction from your BMR or something.

I went to this site ( http://iifym.com/tdee-calculator/ ) , put in 39 years old, female, 5'2", and 188 pounds, no exercise/couch potato and it says my BMR is 1483 and TDEE is 1779.

kimosabe1

I upped my calories to 1350 but actually eat 1500-:huh:

susie3g

I upped my calories to 1350 but actually eat 1500-:huh:

I'm really afraid this is going to be the case for me, too, if every day is like today.

ell_v131

I took a peak at your diary.

Increase your protein
Incorporate more "healthy fat" into your diet (i.e. avocado, nuts, nut butter)
Track your fibre intake instead of your sugar intake and make sure you're getting enough fibre as well. But gradually increase your fibre intake and ensure you drink a lot of water.

Increasing these macros should help you feel full.

As an example, I can have a whole grain bagel with peanut butter for breakfast at 8am and be good until noon

protein and fat.

yes to that.

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

My TDEE is 1779. 1779 - 500 = 1279. MFP has my goal set at 1360. So basically I was better off doing what I was doing before. ? I am so freaking confused.

How did you calculate your TDEE?

I have you at 39 years old, 5'2", and 187 pounds (based on info you've given in your posts) and TDEE at sedentary shows at 1885. Light exercise kicks that up to 2160. If I've missed something, let me know, I just want to make sure that you didn't miscalculate somewhere and take a deduction from your BMR or something.

I went to this site ( http://iifym.com/tdee-calculator/ ) , put in 39 years old, female, 5'2", and 188 pounds, no exercise/couch potato and it says my BMR is 1483 and TDEE is 1779.

Fair enough--I had used fitnessfrog and they do have some variation. Honestly, my suggestion would be to add some exercise. Based on your diary, you already did plenty in this last week to consider yourself lightly active.

I didn't know there were variations. I'm just learning about TDEE and BMR in this past month, and I know my knowledge is limited to what little research I've done. When you say to add some exercise, do you mean for me to exercise more or you are saying to add that in to my activity level to change my caloric intake on MFP? Sorry.. I'm just still a little confused. And this morning I'm famished again. LOL.

gvheintz

This is what I've been doing... I've been striving to eat foods with a higher satiety.

Add more low fructose fruits like berries instead of some of the higher fructose fruits like bananas.

Add more non-starchy vegetables -- peppers, spinach, lettuce, broccoli, cauliflower, kale, celery, cabbage, snap peas, etc. I've been juicing some of my servings to help me get more veg in my diet. (I will often throw the fibre into a soup where it bulks it up nice.) Also, when you eat fibrous vegetables, they make you feel full.

Add more protein. For breakfast I have been eating omelets with two eggs, three egg whites (egg whites are particularly high in protein), cottage cheese and different extras like sauteed mushrooms or wilted spinach or ham. Greek yogurt is a great source of protein ... better if you get natural and look for ones low in sugar.

Eat good fats that make you feel full ... raw nuts help with the cravings. I like about 25 almonds to tide me over.

I found that the only processed granola bar that helps me is the Kashi bars with almonds. I feel fuller after having one of those. Most other granola bars, I could eat multiple of them and still be hungry.

cwolfman13

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

My TDEE is 1779. 1779 - 500 = 1279. MFP has my goal set at 1360. So basically I was better off doing what I was doing before. ? I am so freaking confused.

How did you calculate your TDEE?

I have you at 39 years old, 5'2", and 187 pounds (based on info you've given in your posts) and TDEE at sedentary shows at 1885. Light exercise kicks that up to 2160. If I've missed something, let me know, I just want to make sure that you didn't miscalculate somewhere and take a deduction from your BMR or something.

I went to this site ( http://iifym.com/tdee-calculator/ ) , put in 39 years old, female, 5'2", and 188 pounds, no exercise/couch potato and it says my BMR is 1483 and TDEE is 1779.

Fair enough--I had used fitnessfrog and they do have some variation. Honestly, my suggestion would be to add some exercise. Based on your diary, you already did plenty in this last week to consider yourself lightly active.

I didn't know there were variations. I'm just learning about TDEE and BMR in this past month, and I know my knowledge is limited to what little research I've done. When you say to add some exercise, do you mean for me to exercise more or you are saying to add that in to my activity level to change my caloric intake on MFP? Sorry.. I'm just still a little confused. And this morning I'm famished again. LOL.

If you're going to utilize the TDEE method you have to take into account all activity...so if you exercise, your activity level won't be sedentary...TDEE is Total Daily Energy Expenditure. If you exercise, you increase your activity level...thus your calorie requirements (TDEE) are increased...so you can eat more whilst accomplishing the same things. When using the TDEE method, you have to make sure you're consistent with your fitness otherwise you formula is off.

With MFP, you don't include exercise in your activity level because MFP utilizes the NEAT method (Non Exercise Activity Thermogenesis) whereby you account for your exercise calories after the fact when you log it and get those calories to eat back. If you're doing the MFP method and exercising you should be eating those calories back (conservatively adjusted for estimation error of course).

abi_babi

I had a quick peek at your food diary, i agree that protein and fibre are super important at every meal (if i dont get protein in im still starving after eating). My favourise foods for filling up are quest bars, popcorn, oatmeal and chia seeds.
another thing i would suggest would be breaking up your meals so that you have lighter meals and more snacks. i find myself continually starving so i eat a lighter lunch and dinner so i can have decent snacks throughout the day.
also, are you adding your exercise in and eating back those calories? its super important to make sure you eat back what you exercise otherwise you would be well below a healthy range (if i dont eat enough after working out i get so hungry it makes me ill)

susie3g

I've been struggling to stay over 1200 calories because I felt it was counterproductive to force myself to eat when I was already full. After learning from some that I really needed to get my calories up, I've forced myself to eat much closer to my goal of 1360. The problem is that now I feel like I'm starving to death. Why is that? Why do I feel more hungry when I eat more food? I'm really hoping this evens out to some happy medium because I don't want to feel hunger pangs like this every day. This just makes no sense to me.

GOOD! This is GOOD. It's your metabolism doing what it's DESIGNED to do! Hit a calculator, find your TDEE, and then gradually work your way up so you're eating at ~500 calorie deficit from your TDEE and you'll be golden.

My TDEE is 1779. 1779 - 500 = 1279. MFP has my goal set at 1360. So basically I was better off doing what I was doing before. ? I am so freaking confused.

How did you calculate your TDEE?

I have you at 39 years old, 5'2", and 187 pounds (based on info you've given in your posts) and TDEE at sedentary shows at 1885. Light exercise kicks that up to 2160. If I've missed something, let me know, I just want to make sure that you didn't miscalculate somewhere and take a deduction from your BMR or something.

I went to this site ( http://iifym.com/tdee-calculator/ ) , put in 39 years old, female, 5'2", and 188 pounds, no exercise/couch potato and it says my BMR is 1483 and TDEE is 1779.

Fair enough--I had used fitnessfrog and they do have some variation. Honestly, my suggestion would be to add some exercise. Based on your diary, you already did plenty in this last week to consider yourself lightly active.

I didn't know there were variations. I'm just learning about TDEE and BMR in this past month, and I know my knowledge is limited to what little research I've done. When you say to add some exercise, do you mean for me to exercise more or you are saying to add that in to my activity level to change my caloric intake on MFP? Sorry.. I'm just still a little confused. And this morning I'm famished again. LOL.

If you're going to utilize the TDEE method you have to take into account all activity...so if you exercise, your activity level won't be sedentary...TDEE is Total Daily Energy Expenditure. If you exercise, you increase your activity level...thus your calorie requirements (TDEE) are increased...so you can eat more whilst accomplishing the same things. When using the TDEE method, you have to make sure you're consistent with your fitness otherwise you formula is off.

With MFP, you don't include exercise in your activity level because MFP utilizes the NEAT method (Non Exercise Activity Thermogenesis) whereby you account for your exercise calories after the fact when you log it and get those calories to eat back. If you're doing the MFP method and exercising you should be eating those calories back (conservatively adjusted for estimation error of course).

Thank you for the explanation. How are we sure that MFP uses the NEAT method? Do they have that listed on the site somewhere? I'm asking that because I know they ask your activity level when you set your fitness goals. It doesn't seem like they would ask that if they weren't taking my exercise into consideration when setting up my caloric intake goals.

susie3g

I had a quick peek at your food diary, i agree that protein and fibre are super important at every meal (if i dont get protein in im still starving after eating). My favourise foods for filling up are quest bars, popcorn, oatmeal and chia seeds.
another thing i would suggest would be breaking up your meals so that you have lighter meals and more snacks. i find myself continually starving so i eat a lighter lunch and dinner so i can have decent snacks throughout the day.
also, are you adding your exercise in and eating back those calories? its super important to make sure you eat back what you exercise otherwise you would be well below a healthy range (if i dont eat enough after working out i get so hungry it makes me ill)

I have a family to cook for in the evenings. I try to make sure that my man gets enough to eat at night because I know he doesn't get enough through the day, so I usually log my evening calories first to find out how much I can eat for the rest of the day. Maybe I can have several snacks through the day instead of a breakfast and lunch, but I can't see my doing less for my dinner. When I do exercise, which is maybe 3 times a week, I can only last for 15-20 minutes before I run out of breath. It usually turns out to be about 110 calories burned, not very much. I haven't been eating those back because really, 110 calories is hardly anything to eat back anyway. But I get what you are saying.

averytds

I'm not sure what your budget is like, but you can save quite a few calories by replacing all or a portion of your ground beef with lower fat beef or ground turkey. Think 93/7 or even 85/15. I often pay the same as cheaper beef as I will grab marked down packs a day or two before the sell by date and freeze them.

You could get at least double the protein replacing your protein bars with something like Pure Protein bars. They seem to range 180-200 calories each, but have 20g of protein. Double the protein switching your regular yogurt to Greek yogurt.

I usually eat what I cook for the family as well, but routinely have salad and cottage cheese on the table at every dinner even though usually only I eat them. I have more veg with dinner than anyone else too and end up with more calories available for snacks throughout the day.

I also have a few go to meals with really good calories/macros like tilapia fillets and steamed veggies or chicken breast and mashed sweet potatoes that are very filling, have high protein and low calories. I'll have that for lunch when I know I'm going to have a high calorie dinner like pizza.

susie3g

I'm not sure what your budget is like, but you can save quite a few calories by replacing all or a portion of your ground beef with lower fat beef or ground turkey. Think 93/7 or even 85/15. I often pay the same as cheaper beef as I will grab marked down packs a day or two before the sell by date and freeze them.

You could get at least double the protein replacing your protein bars with something like Pure Protein bars. They seem to range 180-200 calories each, but have 20g of protein. Double the protein switching your regular yogurt to Greek yogurt.

I usually eat what I cook for the family as well, but routinely have salad and cottage cheese on the table at every dinner even though usually only I eat them. I have more veg with dinner than anyone else too and end up with more calories available for snacks throughout the day.

I also have a few go to meals with really good calories/macros like tilapia fillets and steamed veggies or chicken breast and mashed sweet potatoes that are very filling, have high protein and low calories. I'll have that for lunch when I know I'm going to have a high calorie dinner like pizza.

My budget is slim. Our grocery bill has already went up tremendously since there's less stuff like mac-n-cheese and hamburger helper and more fresh produce. I have to use a lot of generic brand foods. Most of my evening meals are not that high calorie. As a matter of fact, I have tilapia at least once a week paired with veggies and have chicken a few times a week, too. If I have pizza, it's a much lower cal homemade pizza. I don't have enough calories or money to eat fish and chicken for lunch AND dinner through the week. My allotmentof calories is much lower than yours. I noticed most days you can have nearly 2000 calories and mine is set around 1300. There's no way I'd have enough calories to eat a full lunch like you mentioned AND a high calorie pizza dinner.