CONSTANTLY hungry!

Jellyphant

I am just..constantly hungry! I sit at my desk all day at work, but I try to incorporate good foods and protein in throughout the day while eluding the vending and soda machines.

For example, so far today, I've had 35 grams of protein so far from various sources (special k protein shakes and a luna bar, ect.)
and I am STILL HUNGRY.

My main problem is because I have to take my lunch late at 2:30pm, and in between my mid-morning-pre-afternoon snack, is when my hunger awakens!

What, pray tell, am I doing wrong!???!? I was told to eat more protein, yet it doesn't seem to help! I'm also told to NOT eat too much protein, and to never let yourself go hungry because your body will conserve fat during the day.

I am asking, once again, for some feedback on my problem. Feel free to take a look at my food diary for today!

RTricia

hang in there.

amberlee2011

I am always hungry too!! I am about a week in and I am hoping that will fizz out as I continue. When you're body is used to getting a certain amount of food and you stop eating so much, it's hungry all the time. I've been trying to eat something every few hours and drink more water. Sometimes (and I stress the sometimes lol) after drinking a glass of water my hungry subsides, so that's worth a shot too.

stanvoodoo

Are you completing your diary? Some days were so low not even a bird can live on that!

1200 min calories, make protein, fiber and water first and foremost. Limit carbs (esp simple carbs & sugar).

Try 3 meals and 2 snacks, make the snacks protein like greek yogurt, cottage cheese, protein bars (17grams of protein) and if that doesn't work go the other route of 5-6 mini meals a day and see if that works.

Remember, you have to give your body fuel to burn!

Marlinedorcinvil

it is good that you are increasing your protein but also try to lower your carbs. you are hungry because your sugar level are crashing. if you try to fix that it may help.

BeautifulScarsWECHANGED

More veggies? They're low calorie and may help you fill in the gaps?

Sacredmaiden

Hi there,

It might not be a protein issue. How is your water intake? Sometimes the body can confuse thirst with hunger. Try drinking a cup of water and see what that does for you.

nickiog

maybe would it be possible to eat something you have to chew instead of drinking the shakes..like a bowl of special k or another bar or even some egg whites or something like that.

i know for me personally i felt like i was always starving when i did drinks for meals so i had to switch to doing just small meals of food and only using the drinks if i was really in a pinch.

you could also try eating really crunchy /chewy snacks like almonds or low sodium beef jerky or of course carrot sticks/apple slices etc. because chewing helps to trigger your full feelings... sugar free gum or hard candies might help too

im not an expert ..these are just things i tried that helped me

nimbi

Try eating things like oats, they're slow to release energy and really filling.

NancyAnne1960

Fiber items fill me up. I make a navy bean soup w/ either ground beef or ground turkey. 1/2 cup carries me quite a while. I did realize it can have a lot of sodium, so I use low sodium broth, and tomato paste. They have all sorts of recipes on the web, and they are all pretty much the same. You can also pack in the veggies and not realize it. Don't forget to add the water when eating this. Good Luck!!

mburgoyne1

Your protein intake is just fine. No need to worry about that part. But here's something that may help you stay sated for longer periods between meals. Eat something that "sticks to your ribs" (as our mothers used to say) ... something with a high fiber content. Fiber is the food that takes the longest to go through your digestive tract. If you've had a high fiber snack in the morning, you can drink lots of water through mid-day and it should stay with you longer ... so you can make it to your mid-afternoon snack. Good sources of fiber: whole grains, nuts, dried fruits.

Sarahmeridith

I feel the same way some days! I found foods that take a lot of chewing help and eating really low calories things just so you dont feel like your starving between snacks/meals. I usualy eat celery, it seems to help and is only about 7cal per 7 inch stick

xcrystalx

try eating more fibre to fill you up, some dried fruit, wholemeal bread, beans or nuts, if you desperatley need to keep the calories down have a drink of tea or coffee when your hungry, also coffee suppressess appetite.

somigliana

I think the protein is a good strategy, yes, but the shake and the luna bar come with low volume and quite a bit of sugar. Personally, they wouldn't keep me full despite the protein. I go for volume and "no added sugar" approach: a tin of tuna or a bit of chicken breast with loads of veggies and some avocado or beans with loads of salad ingredients and a few nuts or yogurt with berries etc. I find that adding some good fats to my snacks also helps with feeling full.

Good luck!

PalmettoparkGuy

More dense food. Eating bread, shakes, rice cakes, is like eating nothing. You can have a giant spinach salad with barely any calories. More fruits and veggies.

beachbum13

Maybe you should have two snacks before lunch. You are going a long time without eating. For example, I have a snack at around 10 and then lunch at 12/12:30, another snack at about 3pm. You are going from a morning snack all the way to 2:30pm.

Just be careful if you are eariung due to boredom. I used to do this all the time, not really hungry but needed to keep chewing.

Is it possible you are confusing hunger with thirst? Try drinking some water first, if that doesn't help have a snack. Balance it off with either more exercise or have a smaller dinner.

kimmerroze

Have you checked the sugar amounts in special K and the luna bars?

Sugar and Sugar substitutes make you crave more sugar, or more food. Instead of a luna bar for protein try some greek yogurt or a cheese stick or a boiled egg or two, less processed sugar. And it will be hard for you to eat too much protein unless you are used to eating tons of protein. 1 cup of FAGE plain greek yogurt has 23 grams of protein. I can barely eat 1/2 cup of greek yogurt. Pair that with some whole wheat LOW sugar cereal and you are good to go...

Sugar will be a huge factor of hunger. and if you are newer to dieting, your body is still used to sugar, so you are going to have those cravings until you wein your body off of the massive amounts of sugar you were eating before..

it gets tons easier.. just keep with it.

DoctorWhoFan

I had two hard boiled eggs for breakfast with a 200ml glass of ice cold semi-skimmed milk at 7am. I wasn't hungry until about 12.30pm and usually I am STARVING by 10am when I eat my old breakfast of cereal at 8.30am.

I think that shakes are useless, they don't fill me up. Also eat some fruit and veggies as snacks to fill you up on the go.

Hope this helps!

vg18

I have several snacks that are low in calories and they help me wait a little longer: organic peeled carrots (you can buy a big bag at costco, and they are already washed), light and fit yogurt (80 calories each), apricots (only 17 calories each), a lot of orbitz sugar free gum and drink water every time you are hungry to see if the hunger goes away...

Stay strong! All the best!

VG

sb_summer

I agree with the Previous Poster, be sure you always get at least 1200 cals a day. You can also check your nutritional report via MFP to see how much protein you get each day.

My experience is that the processed stuff, like Lunas and Special K, doesn't satisfy my the way real food does. For my protein snacks, I steam a few chicken breasts at the beginning of each week, cut it into bite sized pieces, portion it into ziplock bags. I always have a small amount of fat with each snack (about 6 almonds or half of a string cheese), and a little bit of fiber (raw veggie sticks).

Also, this might sound horrible, but anytime I fall off the wagon and have to transition back into "responsible eating" mode, I do find myself hungry for a few days in a row, as my body adjusts to eating less food. I drink a lot of black coffee and tea (no sweatner, nothing) to help me get through it, but after 3 days or so, I become less sensitive to my hunger.

Good luck! I hope you find just the right approach for you!

Jellyphant

I think the protein is a good strategy, yes, but the shake and the luna bar come with low volume and quite a bit of sugar. Personally, they wouldn't keep me full despite the protein. I go for volume and "no added sugar" approach: a tin of tuna or a bit of chicken breast with loads of veggies and some avocado or beans with loads of salad ingredients and a few nuts or yogurt with berries etc. I find that adding some good fats to my snacks also helps with feeling full.

Good luck!

I know, I realize that the luna bar and protein shakes are pretty high in sugars..I think I'll start to use them sparingly when I'm in a rush and just need a grab-and-go breakfast. But I really like your idea, thank you!

fstender

try eating just protein.... The protien bars that are availabale are packed with lots of protein but also come with sugar..which is possibly causing your problem. I would just try different sources for protein snacks....like cottage cheese and wheat thins, or a cheese stick. When buying a protein bar try to watch the sugar content and stay under 25grahms.

Good luck!

ak_in_ak

I would suggest upping your carbs in the morning and limiting them in the afternoon. For breakfast I usually aime for 400 calories and have an egg on a bagel thin with as much lettuce as I can fit and eat a serving of fruit when I first get to work. I know the Special K protein shakes are tempting but I honestly do not think they are worth the calories or money. I would suggest a low cal protein shake with some unsweetend almond milk. One of my favorite snacks at my desk is baby carrots and dip. I make dip our of light sour cream and powdered ranch, low carb and filling!

Jellyphant

I had two hard boiled eggs for breakfast with a 200ml glass of ice cold semi-skimmed milk at 7am. I wasn't hungry until about 12.30pm and usually I am STARVING by 10am when I eat my old breakfast of cereal at 8.30am.

I think that shakes are useless, they don't fill me up. Also eat some fruit and veggies as snacks to fill you up on the go.

Hope this helps!

I'm the EXACT same way! I always eat myt breakfast around you do, and am hungry a few hours later! I'll give hard boiled eggs a try as well!

Jellyphant

Sooo many great ideas, thanks guys!! I can't wait to try these ideas out tomorrow!

Lifelearner

Each person is different, starting with the three basic body types. The previous suggestions are sound and have worked for that particular individual, but in following them you have a 2 in 3 chance of failure because they have a different body type.

To acquire a perfect understanding of what YOUR body needs, read Tom Venuto's book, "Burn the Fat, Feed the Muscle." You can order it online in hardcover or downloadable ebook. I use a printed copy of the ebook because it gives me more room to take notes as I continue to learn what works best for me (our bodies change over time and so our approach must be tweaked).

You will quickly develop a plan that works for YOU. It will no doubt include some of the suggestions you've received, but your goal is to find the solution NOW that produces your desired results. You can mix and match what others have shared, but trial and error can take a long time, and many people will give up before figuring it out.

I eat six meals a day and I'm NEVER hungry. In fact, I sometimes have to eat meal six through discipline, because I feel fully satisfied all the time. Eating 5 or 6 meals will also keep your metabolism stoked, so you burn more calories throughout the entire day.

One of the biggest tips I can give you is to plan your meals for the week, then execute the plan on a daily basis. Know what you are going to eat and when - ahead of time. Then track the results by taking notes; you can make adjustments as you go, and will quickly have a plan that works perfect for you. On those days that life gets in the way and alters your approach, you have a plan you can go right back to and stay on track toward your goals.

As you'll read in Tom's book, throw out the BMI charts because they are general - for the population at large - and not specific enough for you and your body type. Measuring your body fat% properly is what you want to do, and work on that number instead of weight.

You WILL be successful if you establish a customized approach, and it doesn't take long to do!

Melissamarielove

When hunger hits and you still have a while before you eat, try chewing a piece of gum and drinking a glass of water. That helps me a LOT! Good luck.

susanswan

Personally what worked for me was eating HIgh fiber foods: whole wheat products, whole grain products: brown rice, old fashioned oatmeal, Triscuit crackers, ryvita crackers, La tortilla factory high fiber tortillas, etc. I got rid of simple processed carbs such as white flour, white rice, enriched pasta, and sugar of all types and I could not believe that my cravings went away as promised. It took about a week, but I no longer crave sweets/junk. Would I like to eat them? yes. Do I eat them? rarely. Also water helps, but what I really found that helps me is making myself a soy latte. I found Soy milk with zero additives at Trader Joes and use decaf coffee. The thickness of the soy milk for some reason makes me feel fuller than nonfat milk. I suppose it might be the small amounts of fat inherent in soy, but it works for me! I hope decaf isn't bad for me, but it gets me through! Eat more real food - carrots, fresh fruit, salad greens instead of processed convenience foods. Even dried fruit or 12 almonds and my latte do it for me and are easily carried around in your purse. Good luck!

sincereme

I agree. In the past Ive found that those cereal bars and Protein bars, shakes tend to send me into a "starving" feeling within a couple of hours or less. All the sugar does craziness to me especially since I am Insulin Resistant. I always found myself wanting to eat more and even feeling shaky when I didnt eat right then and there. Ever since I've replace those kinds of snacks with veggies, fruits and other types of snacks, I don't find myself in starvation mode, shaky or even feeling sick.

I usually have almonds with 1/2 a fruit, cheese and fruit, hummus and veggies, egg, etc and I find these keep me feeling fuller longer.

Have you checked the sugar amounts in special K and the luna bars?

Sugar and Sugar substitutes make you crave more sugar, or more food. Instead of a luna bar for protein try some greek yogurt or a cheese stick or a boiled egg or two, less processed sugar. And it will be hard for you to eat too much protein unless you are used to eating tons of protein. 1 cup of FAGE plain greek yogurt has 23 grams of protein. I can barely eat 1/2 cup of greek yogurt. Pair that with some whole wheat LOW sugar cereal and you are good to go...

Sugar will be a huge factor of hunger. and if you are newer to dieting, your body is still used to sugar, so you are going to have those cravings until you wein your body off of the massive amounts of sugar you were eating before..

it gets tons easier.. just keep with it.

Lifelearner

I just looked at some of your diary entries, and the carb/protein/fat balance of your diet is going to be part of the problem/solution. You are running 60-70% carbs, and for your stated goals, a 40/30/30 ratio is much better.

The quick way to get the ratios is add the total grams for the day, then divide the carb or protein or fat grams by this total number. Another program I've used in the past, FitDay, automatically calculates this for you and displays a pie chart. It is the biggest thing missing from MyFitnessPal in my opinion.

Carbs and protein have 4 calories per gram, and fat has 9 calories. Simply put, your calories from carbs and your calories from protein should be much closer. Now, it is much easier to eat carb calories than protein calories, and that's where the planning I mentioned in my earlier reply will pay off. You will have to work at getting more protein into your diet.

For example, cottage cheese is an excellent source of protein and lower in carbs. It comes in at 22/55/22 (remember, it is always stated carb/protein/fat when talking ratios). By replacing a high carb snack or meal component with cottage cheese, you will significantly impact the ratio for the whole day.

Many people will add some fruit (fresh, not canned) to their cottage cheese to satisfy the taste buds. Fish and chicken (baked, not fried or battered) is another excellent source of protein. Chicken is particularly versatile and can be eaten by itself, on a salad, and a variety of other ways.

Do a search on other high protein foods to get additional ideas, and incorporate them into your meal plan.