Always Hungry

thebutteredtoast

Okay so, I've been logging most of my food (minus the holiday weekend) since I came back around three weeks ago and one thing I've been noticing is that I'm ALWAYS hungry. I stop myself from grabbing snacks here and there but it's getting ridiculous. No more than an hour after I eat I want more food. What do I do?!

michellekicks

How much are you eating? You may need more food.

mondragon91

it happens to me all the time!!smh:indifferent:

thebutteredtoast

Usually between 1100 - 1400 calories a day.

And mondrago91: I agree. It's horrible. I always want to snack! I've been drinking water and green tea constantly to try and stop myself.

ctooch99

I would suggest foods with higher proteins and protein based snacks - carb based stuff will not satisfy hunger long.

Best snacks for me are nuts, yogurt and some high protein bars (like Clif bars), turkey jerky (watch sodium). Filling protein foods - chicken, fish, some red meat, beans, cheese (but not too much) egg whites

I try to eat protein with every meal and snack - it absolutely curbs hunger

weightlossguy01

You have to quit eating cereal for breakfast. You just get an instant sugar spike and drop. Try always eating eggs or oatmeal for breakfast. Most people who have the most success with weight loss start their morning off with something strong like that which gets them to lunch.

Also you have to look into appetite suppressants if you are just getting back on it. It takes time for you body/stomach to adjust to less calories so the first few days take will power or appetite suppressants.

Many people will say you don't need appetite suppressants but if you look at their logs they are drinking green tea with each meal, coffee early in the am, fiber supplements, drinking a lot more water than usual, etc. These things all suppress appetite, you don't need pills to do it. Eating more protein also suppresses your appetite as well, fruit is one of the worst things and should only really be eaten in between meals in my opinion as a brief pick me up to get you to the next meal.

SeaChele77

Fruit as a mid morning or mid day snack will not fill you up. You're getting good carbs and calories, but you're buring right through them. You need more fiber and protein to help you stay full longer. Also remember to get at least 1200 calories and refuel after excercise!
Being hungry is good - it means your metabolism is increasing. But just make sure to snack healthy!

Crochetluvr

For me, its a difference between being hungry and just wanting to eat for eating's sake. I know when I am really hungry....my stomach makes noises and I feel the hunger. But a lot of times, I just want to EAT something. Its a willpower struggle. If I have to give in, I will have Jell-O or some beef jerky....try to make it a protein snack.

chica23GK

Agree - protein keeps me feeling fuller longer unlike carbs which we burn quicker. Protein & fiber. I recently added a tsp of Fiber-Sure to help meet my fiber goals and that really keeps me feeling full - make sure you drink plenty of water also, especially w/added fiber.

viczye23

I agree you need more protein, it will keep you fuller for longer, try high protein breakfasts and that should keep you going until lunch and you shouldn't need to snack then.

miniberger

your breakfasts look really light to me. I tend to average around 300 calories. I would also try tracking sugar. Too much sugar in the morning for me without fiber or protein to balance it and I'm cooked.

All that said, I'm certainly no expert, but I'm also on a drug that has a side effect of "hunger"- they administer it to HIV patients to help them gain weight. In the last 3 months that I've been on it, I'm barely ever been hungry.

Good luck!

AZKristi

I only looked at a few days, but you are eating a high percentage of calories from carbs at nearly every meal. Try increasing protein and fat. I am not recommending a low carb diet, just increasing protein and healthy fats a bit. They'll increase satiation and keep you feeling full longer. Also, 1200 cals per day is very low, you may need to increase calories a bit if you intend to be on this path for the long haul.

slkehl

I go for a mix of high protein and whole grains. The carbs will bump up your glycemic index right away and give you that instant full feeling, and the protein will even it out and maintain it.

Sometimes it's a matter of staying away from the kitchen. If I'm having nonstop cravings, I'll go study at the library.

kristynkayte

i am always hungry too. I have healthy snacks like fruit and a cheese stick with 1/2 cup of cashews to get the protein...but then 1/2 hour later i'm hungry. Not just hungry like 'i want to eat something'...but legitimately hungry. I tried the Nature Valley protein bars...dark chocolate and peanut butter...and they fill me up!!! I try to limit myself to 1 a day...and it's usually my 8pm last snack...because it gets me through my last 2 hours of work and helps with eating bad stuff once I get home.

AmyParker979

Protien and Fiber. I've started making chilis with a lot of beans and a mass amount of protien. That seems to be working for me. Don't be afraid to eat every 2-3 hours - smaller meals, of course. Maybe actually increase your calorie intake a bit?

doubglass

Try more meals but smaller meals with snacks. Schedule everything in advance.

juliekin

I had set mine to 1200, but found that I was always hungry. I went online and figured that 1500 (before exercising) was more realistic. I try like heck to eat my calories back from exercise, so if I workout for 300 I get 300 more. I also drink a lot of water. Just so you know, after I reset a little weight but once my body figured it out I have been losing weight and inches. Seriously, at 1200 I was just starving my body. I hope this helps.

saxmaniac

More protein, more fat.

Less calorie-dense grain-based carbs, and more plant-based carbs.

darrensurrey

What they said about protein. I was eating around 100g of carbs a day ie mainly protein and easily ate 1200 calories a day without feeling hungry. That said, I did stop dropping the fat so had to increase my intake.

MonicaT1972

Up your protein, ditch the processed foods and lower your carbs. This will instantly change that feeling of hunger. Feel free to add me as a friend to see my diary. I NEVER feel hungry!

ctooch99

Could not agree more - App suppressants not for me (I drink a big mug of tea), but I whole heartedly concur. Oatmeal is by far THE most filling breakfast. My oatmeal breakfast holds me well past 10AM and I eat it at 6:30AM

fightingthetemptation

drink lots and lots of water.

i always find that diet coke suppresses my appetite. as do cigarettes but of course that's not for everybody

grubb1019

I don't have much advice, I'm just kind of comparing what I saw in your diary compared to what I do (because I rarely feel hungry). First, rice krispie cereal for breakfast never works for me, its like eating air, I have to have something with a lot of fiber like raisin bran or oatmeal along with a yogurt. The other thing I noticed is I don't see a lot of vegetables in your diary. At least one meal a day I eat a big salad before my meal, it seems like I eat less and stay full longer when I do that. I also like carrots or celery with yogurt dip or hummus when I need a snack and that really sticks with me too. Hope that helps a little!

katharineshalia

bump - some good answers

legnarevocrednu

I don't know if anyone else said this, but I drink water in between meals and snacks. I eat something every 2 hours. Also, what everyone else said is true. Eat protein because it keeps you full longer.

tiguer

I think protein and VEGGIES will help. I eat a lot of veggies and I feel like I am constantly eating but I'm rarely starving or super hungry. I try to make all or most of my snacks either a fruit or a veggie. I also try to eat veggies with both lunch and dinner.

thebutteredtoast

Thanks for the replies everyone! I've noticed that I'm a heavy carb eater - which I never noticed before.

Before I started tracking everything, I wasn't eating right at all. I was only eating one - two meals a day and now that I'm tracking things and working out, it seems as if I'm always hungry.

I do need to up my veggie intake - I'm not a big veggie fan though: any suggestions?

And for high fiber and protein things, what do you all suggest? I seem to be lacking in that area of expertise when it comes to adding those things to my diet.

ctooch99

Unsalted nuts were the quickest thing that I noticed that curbed my hunger - particularly cashews and almonds

tiguer

Veggies - try a nice big salad. I LOVE making a salad with mixed spring green (like 2-3 cups!), craisins, cashews, a cut up apple and raspberry vinaigrette. It's a very yummy salad. I bring this to work for lunch at least 3 times a week. it's easily 2-3 veggie servings and a fruit too...gets you closer to the magic 7-10 fruits and veggies a day.

For snacks I usually grab baby carrots, sliced cucumbers, sliced green peppers, cauliflower, brocolli etc. If you don't like plain veggies, try a low fat yogurt dip or dressing - just don't go overboard. There is a recipe floating around out there for making caulfilower mashed potatos. (no potatoes involved and it tastes pretty close to mashed potatoes!)

Also - if I make a sandwich, I fill it up with a slice of tomato and lettuce. It will really bulk up that sandwich without adding much for calories.

I try to put veggies in stuff too. If I make eggs or an omelette, I always dice up bell peppers and onions and toss those in. Mushrooms count too! You can add spinach to a fruit smoothie too.

With our dinners-I always keep frozen veggies on hand and I cook them up as a side to the main dish. I usually put at least 1 cup of them on my plate and I eat them first. They fill me up so I don't go back for seconds of the main dish.

saxmaniac

Before I started tracking everything, I wasn't eating right at all. I was only eating one - two meals a day and now that I'm tracking things and working out, it seems as if I'm always hungry. I do need to up my veggie intake - I'm not a big veggie fan though: any suggestions? And for high fiber and protein things, what do you all suggest? I seem to be lacking in that area of expertise when it comes to adding those things to my diet.

Everyone likes different stuff. This is where it's your job to educate yourself. Read the recipe section. Friend some people and watch their food diaries. Subscribe to Women's Health. Read lots of nutrition labels. Google some tasty recipes. Go to the store, and look at all those crazy green objects that are just off to the side when you come in. Shop the perimeter before you hit the aisles... if at all.

For what it's worth, I probably lost 30 pounds just by dropping breakfast cereal alone. Build new habits a little bit at a time!

spngebobmyhero

your diary is really low in fat and protein. You should be reaching your fat and protein goals. Those are the things that keep you satiated. Fats don't make you at, don't be afraid to eat these from healthy sources.