STARVING all day- please HELP!

shirley_beans

I don't know if it's because I just started my period (sorry if that's TMI), need to re-shrink my stomach, or am eating wrong but I've been starving the past 3 days back on MFP. I would love advice. Note that I am committed to being lacto-ovo vegetarian (no flame wars please) and cannot change up the timing of my morning snacks because I'm a teacher. I drink a minimum of 8 cups of water daily. Here's the breakdown of what I ate today:

Breakfast 5:00 AM

Kashi - Heart to Heart Oat Flakes & Blueberry Clusters, 1 cup
Milk - Nonfat (fat free or skim), 0.5 cup

Snack 7:30 AM

Clementine
Kashi Banana Chocolate Chip Soft N'chewy Bars

Snack 10:00 AM

Chobani Flip - Greek Yogurt-Vanilla Chocolate Chip W/ Raspberry

Lunch 1:00 PM

Salad with cucumbers, tomatoes, shredded carrot, 1/2 cup black beans, Morningstar Fake Chicken Patty, & oil vinegar dressing

Snack 3:00 PM

Clementine

Dinner
Barilla - Whole Grain Whole Wheat Penne Pasta 1 cup
Homemade Vegetable Stew (Potatoes, kidney beans, carrots, turnips, in tomato base etc.)

Total Calories: 1530 (Same as daily goal to lose 1 lb./week)
Total Protein: 61 grams (MFP says goal is 51, but I always go over intentionally)
Fiber: 45 grams (Isn't this supposed to keep you full longer?!)

Mokey41

Replace some of the carbs with protein and quit eating fake foods. It will take a few days for your body to adjust to the new calories as well.

BogQueen1

Are you craving something? It might be a TOM thing. Maybe try a piece of chocolate.

MFP sets protein way low. You could try eating more protein. If I personally at that many carbs, I'd probably still be starving as well, but I have one of those wonky sugar sensitive systems.

Possibly eat more fat. Trade out one of your granola or fruit snacks for some cheese?

Way to go on eating so much fiber.

sandradev1

Yep you need to up your protein and also healthy fats as they are both your friend and will make you feel fuller for longer

KenosFeoh

It looks to me like you might be eating too many sugars (the cereal, the cereal bars), which can stimulate your appetite rather than satisfy you. I find that a breakfast of oatmeal with 1 tablespoon of raisins and 1/2 tablespoon of peanut butter will keep me satisfied for hours while crunchy cereal with milk will have me hungry again within the hour. I think the key is getting some healthy fat, whole grains, and proteins into each meal.

(but my diet is still a work in progress with a lot of room for improvement)

Graelwyn75

Replace some of the carbs with protein and quit eating fake foods. It will take a few days for your body to adjust to the new calories as well.

This ^^

Also find that too much fruit can stimulate the appetite, personally.
I would replace one of those pieces of fruit with some nuts or more greek yoghurt.
A favourite for me that is filling is to get a small pot of total fage greek yoghurt and add in some pb2/peanut flour, a little honey or stevia, and some oats(I use bench pressed oats which have chunks of banana or chocolate protein mixed in and is totally natural ingredients).
But yes, add in some nuts, for sure, and maybe some cottage cheese or eggs instead of those artificial snack bars and cereals.

bigstuwho

Looking at all the things your eating (grain type stuff ) would make me starve as well! I can eat a bowl of cereal in the morning and actually feel hungrier than if I did not eat anything all! Like the post above I'd try to get in some more protein, and healthy fats.

marycmeadows

more protein, more healthy fats. period. You're not eating that great. It looks good on paper, but as far as feeding your body properly, it's not cutting it.

Firefox7275

The combination of fibre, water, protein and fats confer satiety, not fibre alone: your diet looks fairly carb heavy and there is probably a fair bit of sugar so your blood glucose may be peaking and troughing. You have twice as many sweet meals/ snacks as savoury.

Try increasing your low sugar fruits and non starchy vegetables to nine servings a day starting at breakfast, have either protein or healthy fats at breakfast in all your snacks and at dinner (?nuts/ seeds), reduce foods which contain added sugar/ are refined/ processed to maximum 10% daily calories. MFP protein goal is the minimum, not an ideal.

Are you taking a marine algae supplement for long chain omega-3s? You look very low on essential fatty acids. Don't think you are hitting the recommended dairy servings either - milk serving is 200ml, yoghurt 150g and then you need a third - this would give you a little more protein as well as minerals. Both omega-3s and calcium are associated with lower body fat in research.

HTH.

ihateroses

All I have to say about this is TOM....it happens....

I'd say get more protein in the morning to get you through the day.

NaomiJFoster

I teach too. I keep jars of flavored almonds in my classroom and eat those with a cup of milk when it is Snack Time for the kids. It's made a big difference in how I feel the rest of the morning.

But it really could be your period, too. Many women feel famished during that time.

kkerri

I was a vegetarian for years and did a vegan diet for long time - I was always sort of hungry unless I way overate. I eat lean protein now (eggs/chicken/turkey) and can feel full on far less calories than I did on a carb heavy diet.

If you are committed to being lacto-ovo, add some eggs, quinoa, tempeh, more beans, etc. Eat less of the Kashi stuff. The processed foods, IMHO, just are not filling.

daterminedfatburnerX

EAT MORE PROTEIN!!!

WendyTerry420

I'm always hungrier during my TOM. I go ahead and eat a bit more, maybe a couple hundred extra calories.

NoExcusesJenn

pump up the fiber!

infamousmk

Where's the beef?

deksgrl

You are eating too many carbs and not enough protein.

iampanda

Yep you need to up your protein and also healthy fats as they are both your friend and will make you feel fuller for longer

I agree with this, as well as the too much sugar thing. I know the cereal bar types are quick and easy, but you might consider setting aside a day to make your own- there are tons of recipes on the internet, and many can be made using honey (yes, its still a sweetener but used in moderation it has good qualities that regular sugar does not have) or date paste instead of sugar. Try adding some foods that "stick" with ya a littler longer- some almond butter on a piece of toast with fruit tends to stick with me for a while, and I am pregnant- so I do tend to get hungry more often. With all that said, it very well could be because of it being TOM for you- some women experience a slightly quicker metabolism during that time. Maybe consider eating a tad more on those days, to offset that. Good luck from a fellow vegetarian

SanteMulberry

I don't know if it's because I just started my period (sorry if that's TMI), need to re-shrink my stomach, or am eating wrong but I've been starving the past 3 days back on MFP. I would love advice. Note that I am committed to being lacto-ovo vegetarian (no flame wars please) and cannot change up the timing of my morning snacks because I'm a teacher. I drink a minimum of 8 cups of water daily. Here's the breakdown of what I ate today:

Breakfast 5:00 AM

Kashi - Heart to Heart Oat Flakes & Blueberry Clusters, 1 cup
Milk - Nonfat (fat free or skim), 0.5 cup

Snack 7:30 AM

Clementine
Kashi Banana Chocolate Chip Soft N'chewy Bars

Snack 10:00 AM

Chobani Flip - Greek Yogurt-Vanilla Chocolate Chip W/ Raspberry

Lunch 1:00 PM

Salad with cucumbers, tomatoes, shredded carrot, 1/2 cup black beans, Morningstar Fake Chicken Patty, & oil vinegar dressing

Snack 3:00 PM

Clementine

Dinner
Barilla - Whole Grain Whole Wheat Penne Pasta 1 cup
Homemade Vegetable Stew (Potatoes, kidney beans, carrots, turnips, in tomato base etc.)

Total Calories: 1530 (Same as daily goal to lose 1 lb./week)
Total Protein: 61 grams (MFP says goal is 51, but I always go over intentionally)
Fiber: 45 grams (Isn't this supposed to keep you full longer?!)

Yikes, way too much sugar (and sugar spurs appetite in addition to being just plain empty calories which you cannot afford on a calorie restricted diet). Try cutting out all sugar, keeping your carbs between 100 and 200 grams per day (with the higher amount on the heavy workout days) and cutting out all added sugar and foods with added sugar. Also, you should add a bit of fat---keeps the hungries away longer. Your appetite should be much easier to control that way. I used to be a sugar/wheat addict and got very fat that way. I have lost 50 pounds just by eliminating sugar and wheat, which also spurs appetite because of its gliaden content (not gluten, g-l-i-a-d-e-n). I am NEVER hungry and have solved several health problems (high blood pressure and arthritis and when I lose another 50 pounds, I will be a normal weight again). I would be starving on your diet too.

p.s. You can add me so that you can check my food diary for ideas. My 1,500 to 1,700 calories looks a LOT different from yours.

iampanda

The combination of fibre, water, protein and fats confer satiety, not fibre alone: your diet looks fairly carb heavy and there is probably a fair bit of sugar so your blood glucose may be peaking and troughing. You have twice as many sweet meals/ snacks as savoury.

Try increasing your low sugar fruits and non starchy vegetables to nine servings a day starting at breakfast, have either protein or healthy fats at breakfast in all your snacks and at dinner (?nuts/ seeds), reduce foods which contain added sugar/ are refined/ processed to maximum 10% daily calories. MFP protein goal is the minimum, not an ideal.

Are you taking a marine algae supplement for long chain omega-3s? You look very low on essential fatty acids. Don't think you are hitting the recommended dairy servings either - milk serving is 200ml, yoghurt 150g and then you need a third - this would give you a little more protein as well as minerals. Both omega-3s and calcium are associated with lower body fat in research.

HTH.

Wow, that's some great advice and a lot of info packed in there. Nice!

AuntieMC

I have lost 171 pounds since August of 2011. In the old days, before getting serious about my health, I was fat because I was hungry ALL the time. The hunger signal didn't turn off till I was stuffed! Well, a medical problem caused me to get the motivation to go cold-turkey off of all sugar, and even most fruits. After a month or so, I realized I wasn't hungry all the time any more! Now, I never had any blood sugar "problem", but I am guessing that the foods I was eating were constantly spiking my blood sugar levels, causing feelings of hunger, even though I had just had way too many calories! I also suspect that my new dietary habits, which is vegetarian and LOTS of vegetables is probably making me feel fed because I am finally getting adequate NUTRITION.

I notice that many things on your list have sugars in them. I'll bet your cereal in the morning does. Then your AM snack is fruit sugar and a cookie. Your next snack is a flavored yogurt that no doubt has sugar, also. See the trend? all that sugar in the first part of the day might be part of the problem.

Try some protein with no sugar, like a hardboiled egg white or two. Consider an asian-style stir fry, with minimal brown rice, and LOTS of vegetables. Or plain oatmeal, and a low glycemic fruit like raspberries or blueberries. I actually enjoy plain old peas and carrots for breakfast, sometimes! Filling, low calorie and nutritious! Maybe snack on vegetables, too, or at least low glycemic fruits with some nuts. Maybe celery filled with almond butter? The nice thing about vegetables is that you can eat them till you are full, and not have too many calories. I have found that juicing fresh vegetables makes me feel really good, too!

Experiment, and find out what foods work for you! Good luck, and easy on the sugars!

vg8pr0

I always find that the first week on any diet (oops, food plan) that I am starving. Maybe it's the "thinking about food" more than I usually do...but it goes away after a week or so. Today is my second day and I feel really food deprived even though I ate quite a bit of food. Mentally I have to get back into it. Hang in there.

emcdonie

I agree, you have carbs carbs and more carbs there. I also can feel more hungry from a bowl of cereal than just eating nothing at all.

Let most of your carbs come from fruits and veggies and add more meat and protein. Fat helps me to feel more satisfied, but so does veggie loading.

Lose as much processed as you can. You can eat a ton of veggies and feel stuffed for far less carbs and calories than a lot of those things.

cwolfman13

The combination of fibre, water, protein and fats confer satiety, not fibre alone: your diet looks fairly carb heavy and there is probably a fair bit of sugar so your blood glucose may be peaking and troughing. You have twice as many sweet meals/ snacks as savoury.

Try increasing your low sugar fruits and non starchy vegetables to nine servings a day starting at breakfast, have either protein or healthy fats at breakfast in all your snacks and at dinner (?nuts/ seeds), reduce foods which contain added sugar/ are refined/ processed to maximum 10% daily calories. MFP protein goal is the minimum, not an ideal.

Are you taking a marine algae supplement for long chain omega-3s? You look very low on essential fatty acids. Don't think you are hitting the recommended dairy servings either - milk serving is 200ml, yoghurt 150g and then you need a third - this would give you a little more protein as well as minerals. Both omega-3s and calcium are associated with lower body fat in research.

HTH.

Wow, that's some great advice and a lot of info packed in there. Nice!

x2...this is pretty awesome right here.

OP..you can manually go in and change your macro goals. When I started out, I was trying to follow the MFP default macro settings, and the carbs left me hangin'.

runrockclimb

I've often wonder myself why I feel hungrier around my period... but I suppose its not really surprising if you think about it. No scientific backing here, but here is my theory. Your body is loosing blood, for several days in a row and that takes energy to replace. Not to mention the loss of vitamins/minerals/etc, and who knows what all those hormones do...

I'd ride it out and see if it fades when you're done with your period, in the meantime more healthy fats/protein. If it continues I'd look at your diet more seriously.

Barbarajavon

I'd say replace your cereal with oatmeal - cereal is high in sugar and calories but doesn't fill you up - its like a teaser to me I can never stop eating it. Oatmeal on the other hand fills you up and you can customize it a million ways my favorite is 1 cup cooked oatmeal with 3tsp of brown sugar, some cinnamon and a banana - maybe some almonds if I'm really hungry.

lmdarr97

TOM is also visiting me. Great time to start a diet right? I have actually done really good, but today has been hard. Guys..cover your ears...I am at the heaviest point of TOM and my stomach has growled several times times today unlike the first couple days. I have been eating a very well balanced diet. In my opinion, it is probably a combination of TOM and your diet. I agree get rid of all the store bought bars and other processed foods. Try experimenting with making a healthy pan of granola bars and then you can portions them accordingly and have for the week. They may even freeze well. Try to buy all natural, frozen or fresh food to cut back on the sodium and other crap they add to processed stuff. I have found that they are making frozen vegtables very reasonable in price these days. Frozen fruit could still use improvement in the price area, but so could fresh. Worth the money though when it comes to your health and weight loss goals!

bfridey

I find the same problem as a vegetarian, and also as a lecturer I can't just eat whenever I like.
For breakfast I eat oatmeal with soy milk which is filling and a slow release of energy.
I don't eat dairy but I do eat eggs and I find if I eat eggs in my salad, or snacking on a boiled egg in between classes/meals.
Also, for your mid morning or mid afternoon snack, eat some beans to provide more protein, which fills you up and makes you less hungry.

Hope all goes well for you!
Kind regards,
Belinda

moniquedeanne

You need more protein with breakfast, lunch, and every snack. You're eating healthy just starving yourself of protein. It will help you feel more satiated.

shirley_beans

Thanks for all the advice! All those who commented about the overload of sugar and carbs and lack of healthy fats are right on.

After reading the comments, I realized that I actually wasn't hungry on New Year's Day and took a look back at that entry...sure enough, I was under the carbs limit and had half the amount of sugar. Over the summer when I was eating healthy and exercising like crazy but off from work hunger was never an issue, either. EUREKA...it's the convenience snacks that I'm bringing to work...all the flavored yogurt, fruit, cereal bars, etc. I actually went over my carbs from time to time in the summer (legumes and veggies will do that) but was losing weight and feeling full so I think my primary problem is sugar (also I had healthy fats such as avocado and peanut butter in the summer). From now on I will choose between yogurt or fruit and bring along a savory snack as someone suggested...celery with peanut butter (I buy the natural kind with very little sugar and sodium) and such. Still portable and easy enough to prepare. Any other ideas? (By the way, I hate the taste of eggs and only eat them in things, and maybe it's psychological but nuts just make me feel cheated and hungrier haha).

Thanks everyone

jctillman70

Easy convenience foods.

I cut up broccoli, cauliflower, carrots (I make my own sticks) and red peppers in snack size twice per week (1 cup each) and eat with hummus (2 tbsp) for my afternoon snack.

I concur that you probably need to cut back on the sugary snacks. I also pair fruit with a protein that snack if balanced out. If I eat an apple or motts natural apple sauce, I will pair that with 10 almonds. This way the protein can balance out the sugar.

Good luck.