Upped my calories and now I'm starving

Anonycatgirl

I just started maintainence this week. Following the advice I've seen here, I upped my calories by 100, planning to take it slowly.

Only I'm ravenous.

I'm sure some of it's psychological. I know I can eat a little more, so I want to eat a lot more. But sometimes, even though I've eaten what would have been a normal amount of food for that point in the day up until this week, I've been so hungry I was light-headed and at the point of tears. Any idea what's up? It could be hormones, but it's an odd time of month for it. (OTOH, I'm at a stage of life where sometimes that doesn't matter!)

I'll open my diary in case it offers clues to anyone.

itsbasschick

maybe worth having your blood sugar checked. when mine was high, i got hungry at odd times, and for that matter when it drops too fast even if it's not actually low i still get light headed and hungry.

Linnaea27

I just started maintainence this week. Following the advice I've seen here, I upped my calories by 100, planning to take it slowly.

Only I'm ravenous.

I'm sure some of it's psychological. I know I can eat a little more, so I want to eat a lot more. But sometimes, even though I've eaten what would have been a normal amount of food for that point in the day up until this week, I've been so hungry I was light-headed and at the point of tears. Any idea what's up? It could be hormones, but it's an odd time of month for it. (OTOH, I'm at a stage of life where sometimes that doesn't matter!)

I'll open my diary in case it offers clues to anyone.

Ooh, that happened to me when I started upping my calories. I think it's because when one comes out of a calorie deficit, the hunger hormones (ghrelin [sp.?], notably) kick in to a significant degree since suddenly your body detects that there is enough food rather than too little.

If you feel dizzy, let yourself eat more that day. In maintenance, some days you'll be a good deal over and some days you'll be a good deal under. Learning to think about calories on a weekly scale rather than a daily one is really important for maintaining-weight sanity.. . I'm trying hard to think this way because I KNOW it will help and I have proven it works on me, but it is hard to get your head around sometimes.

editorgrrl

In maintenance, some days you'll be a good deal over and some days you'll be a good deal under. Learning to think about calories on a weekly scale rather than a daily one is really important for maintaining-weight sanity.. . I'm trying hard to think this way because I KNOW it will help and I have proven it works on me, but it is hard to get your head around sometimes.

^^^This. Look at your nutrition for the past 7 days, not just today. (It's easier in the app.)

I'm less hungry when I use MFP's protein & fiber goals as minimums, and ignore fat & carbs. It will take trial & error to find what works for you.

Anonycatgirl

maybe worth having your blood sugar checked. when mine was high, i got hungry at odd times, and for that matter when it drops too fast even if it's not actually low i still get light headed and hungry.

I'm having a full physical with blood work next month, so that will be covered. It's always been normal, but you never know.

Anonycatgirl

Ooh, that happened to me when I started upping my calories. I think it's because when one comes out of a calorie deficit, the hunger hormones (ghrelin [sp.?], notably) kick in to a significant degree since suddenly your body detects that there is enough food rather than too little.

If you feel dizzy, let yourself eat more that day. In maintenance, some days you'll be a good deal over and some days you'll be a good deal under. Learning to think about calories on a weekly scale rather than a daily one is really important for maintaining-weight sanity.. . I'm trying hard to think this way because I KNOW it will help and I have proven it works on me, but it is hard to get your head around sometimes.

Thanks! I think I knew these things intellectually, but learning to work with them as realities is going to take time.

And thanks to the person who said to look at weekly average! Another idea whose time has come.

True_Blue82

Ensure that you're having a portion of healthy fat, complex carbs, and lean protein at every meal. Do you snack? What do you usually snack on?

I've upped my caloric intake recently and essentially increased my evening snack - as an example, I had a low-fat cheese quesadilla on high fiber tortilla with 2T guacamole and a glass of milk (I promised my dietician that I'd drink a glass of milk every day). Now I'm happy, sated, and ready for bed.

I'd venture a guess that you're not eating enough in the morning, and not snacking enough.

nxd10

That happened to me too. When I looked at my diary, I saw that a lot of the calories I had added were things that tend to make me hungry - higher glycemic carbs like a cookie or bread.

If you add your calories relatively more in protein, fat, and lower glycemic foods, you might find you're less hungry. I did.

Momjogger

I agree with the previous posters and I would add that if you are adding the calories by adding food you had previously limited (such as processed carbs), these will make you more hungry unless paired with a meal. Also, add more vegetables into you diet. When I eat a salad, I use a whole bag of lettuce and it fills me up.

Anonycatgirl

Ensure that you're having a portion of healthy fat, complex carbs, and lean protein at every meal. Do you snack? What do you usually snack on?

I've upped my caloric intake recently and essentially increased my evening snack - as an example, I had a low-fat cheese quesadilla on high fiber tortilla with 2T guacamole and a glass of milk (I promised my dietician that I'd drink a glass of milk every day). Now I'm happy, sated, and ready for bed.

I'd venture a guess that you're not eating enough in the morning, and not snacking enough.

I eat about a 400 calorie breakfast with a good mix of protein and complex carbs, and I snack regularly. (I do better with regular feedings.) The day the hunger was worst, I'd had a fruit bar instead of my usual Greek yogurt in the afternoon, which probably made a difference because it didn't stick with me as well.

ahoy_m8

Happens to me, too. I'm in the 7th week of so called "reverse dieting" wherein I eat 100 kcal/day more every 2 weeks. I take it as a good sign, actually, as if my metabolism is getting a boost. Although I have enough calories to add treats I used to enjoy, I found that they just aren't as satisfying as high protein/high fiber snacks. It's kind of sad, a little like losing an old friend, but feeling better is worth it. Congrats on reaching your goal.

liekewheeless

Had a similar problem this past week. I'm not in maintenance yet but I got done with a weight challenge at work. Now that I'm purely trying to lose for me, I have a little wiggle room in my diet. My body translates that as,.. now I can eat whatever I feel like..

I thought I had my cravings under control, and now I have to start all over. Learning control, not the weight loss, haven't spoiled that yet.

myfitnesspale3

Crashing blood sugar can cause hunger pangs.

If your cravings are specific then it's mental. If the hunger is typical growling barking type then it sounds like crashing blood sugar.

When I cut all white carbs but especially bread rice sugars and milk, then hunger pangs ebbed to practically gone. It was and is amazing to me.

When I relaxed a bit and had a bunch of French bread - whaddya know, hungry in 90-120 minutes.

I'm six feet tall, 201-170# - when I cut my carbs down to 70-80g max per day, then dieting seemed easy because I didn't even feel deprived without hunger to remind me.

pkw58

I agree with making sure you get enough protein first - nothing brings back hunger pangs than eating bread or cake.

Springfield1970

I had this after my cut. It sent me into an unplanned bulk, which was great.

I suffered a lot with this hunger, and upped my fats, which seemed to make a massive difference.

I've since evened out, but it took a while to kick the under eating overeating cycle.

I never cut more than 10% below tdee now.

formerfatboy1

Do you have a food scale to measure you meals? If you are feeling hungry after your meals just drink more water to fill your stomach. Eat every 2-3 hours and hit your calories daily. There is Nothing wrong with this feeling just Control it and don't binge and you'll be okay. Just make sure you are not in a low low calorie deficit cause you will forever feel hungry.

MityMax96

If the upping of calories came from carbs, that is why

Carbs will drive your appetite.

Anonycatgirl

Do you have a food scale to measure you meals? If you are feeling hungry after your meals just drink more water to fill your stomach. Eat every 2-3 hours and hit your calories daily. There is Nothing wrong with this feeling just Control it and don't binge and you'll be okay. Just make sure you are not in a low low calorie deficit cause you will forever feel hungry.

Uh? This is in "maintaining weight." I've been at this for months, I've hit my goal weight and am eating at only a minimal deficit. Guess you missed that part.