appetite, calories and nutrition question

muth3rluvx2

I've been reading and reading and reading, looking to get this "problem" resolved and it's multi-tiered so I've had no luck other than a bunch of "well, I think you should... " or "what I do is...". All that is great and some really good general advice, perspectives etc. However, it's not netting me the information I want so I'm posting yet a zillionth topic that is somewhat similar - but more in depth.

I don't really know what my maintenance calories should be and over the last week, I've left them at 1200 and have just mostly made sure to eat more produce and protein and lower my carb intake. I've fairly well succeeded at that. I am planning on boosting my calories to 1500 tomorrow and start seriously watching my numbers. Here's the thing - I'm not hungry.
At all. I've looked at my log for today and I've gotten in tons of produce (veggies today), some protein and very little in carbs (considering what's "normal" for me). I haven't had cereal and in fact, I don't think I've had *any* bread today. Not even crackers.
I forced myself to eat a banana just a bit ago and now I feel like I've over-eaten.

This is the 2nd day in a row its been like this and to this degree. I don't "skip" a meal because I'm trying not to eat - I skip them because I'm so NOT hungry that I would literally be forcing it. I don't eat alot at one sitting either..ever. Taking me to an all you can eat buffet is a total waste - I only go up once.

Could it be that because I've changed my style of eating lately, that I'm not feeling hungry because I'm getting the nutrition I need? Albeit, a little low on iron & calcium - but a daily will fix that. Could it be that I don't need 1200 cals plus and the fix I've really needed to make was simply what I was eating, not particularly how much?

I can't force it... I just can't. We had dinner 4 hours ago, I just had a nanner about 20 minutes ago and I feel ... icky. Overeating kind of icky. Even my coffee intake has dropped pretty dramatically. 3 days ago, it was a pot a day. The last 2 days it's been 3 cups, I think (I may have logged more if it took me a long time to finish a cup and I couldn't remember which one i was actually on - would rather log more than less). Even now, I'm still close to 200 cals under - that's just over 1,000 cals today. WITH some light exercise (a whoppin' 51 cals).

I've read the opinion posts - alot of them - if someone with a bit of background in these things could offer some insight, I would be truly grateful. I THINK my log is public, if you want to look it over the last few days. The first week and a half are screwey.. this is all in the past 2-3 days. The opinions are great and I too am of the camp of don't force it - but I'm no expert. I'm very much still learning and learning alot - and something based in experience is what I'm looking for on this one. I hope no one minds that specification.

Thanks everyone! :-)

muth3rluvx2

oh, and Friday was apparently my bad day, just FYI.

sheri3762

I have actually had the same problem many days!!! I've found that if I really have to get some calories in, I go for the almonds. Have a larger number of calories (and I think the fats are all good. If I'm wrong, someone PLEASE tell me!) Anyway, this really helps me a lot, especially at night when I realize I still have a couple hundred calories to go! Another thing I do is add some peanut butter to my breakfast. If I have a piece of toast w/my breakfast, I always opt for peanut butter, especially if I have my meals planned out and I really need to get cals in! Good luck!

muth3rluvx2

Sheri,

Thanks for your response and I've included nuts! peanuts, almonds, pumpkin seeds - I skip walnuts - don't like them. Even trail mix w/M&M's and even THAT doesn't do it! I do celery and peanut butter pretty often these days. Let's see.. what else, eggs - two at a time. I don't like cottage cheese although I thought about buying some anyway and trying to force it down my throat. Yuck. Couldn't do it. LOL

I don't skip cheese or salad dressing or any number of other "high calorie" things and I still can't get there with all the produce. Alot of produce and a small filler (yogurt, eggs, a slice of toast, etc) and that's it. I'm done. I put in my log half a chicken breast - I think it was more like a quarter.

I don't think I'm skimping on anything.. I eat all manner of animal (chicken, fish, red, pork...) but in relatively small portions - especially with the red meat. There's few veggies I'm particular about so that's not a problem. I love fruit - I probably have the hardest time with the alternate protein source because I'm not a huge nut or bean fan, but I get them in there anyway these days. I definitely get my carbs. I'm mostly trying to keep my bread intake (simples) pretty nominal. I'm so stupidly lost. It's not liek this is a new topic either - not the calorie part anyway. But I didn't see anything anywhere about a "balanced" diet over calories - and everyone's nutritional needs are different so I'm not askign someone to tell me what mine are but rather if its possible Im getting what I need, regardless of calories and that's why I'm not hungry. If that's a good possibility then I'm not going to worry so much about my calories as I am about my nutrition. There's a huge difference. I can get my nutrition w/o a zillion cals and most of it from whole foods rather than supplements.

I'm dead serious about wanting to do this right, which is also the reason I asked for an experienced voice. I LOVE the input on these boards! Very informative and always supportive - and I figure this isn't an intuitively obvious answer, otherwise I'd probably have a pretty good sense of what I'm supposed to do. Which would imply that it takes someone with a pretty decent knowledge set to understand all the implications, unfortunately. I sure wish I did - am I asking too much? If so, someone please let me know!

*sighs*

my apolgies for the rambling. in a very indirect way, I'm also venting - so forgive me.

Thanks again.

stormieweather

If you are eating unprocessed, natural, high quality foods in adequate quantities, you will feel much fuller and less hungry than if you filled up (for the moment) on fast food, white bread and cheezits. Fiber helps you feel full and slows down the passage of food (eaten with the fiber) through your system, allowing you to go longer without feeling empty and hungry again. Also, highly processed carbs affect your insulin levels, which in turn affect other hormones which control your hunger. Here is an article to explain it better than I can - http://www.healthrenewal.org/nhrblog/?p=417

I've found that I can train myself to eat at certain intervals to make sure I keep my self feeling full (prevents binging or cravings) and to better control my insulin/hunger levels. So I eat something every 3 hours minimum. I keep the in between the main meal snacks to less than 150 calories and either high protein or high fiber (and lower fat) so I can resist those girl scout cookies in the lunch room I can easily go all day without eating at all (my own personal food issue), so I have to make sure I'm getting adequate nutrition.

Unless you are extremly petite (well under 5'), you probably do not need less than 1,200 calories per day. No one here can tell you that for sure however, only a licensed professional can do that.

Looking over your diary, you could buy some full fat items instead of lowfat (butter, milk, yogurt). Another suggestion is to increase your carbs at breakfast by adding some healthy, no sugar added, high fiber bread such as Nature's Own or Ezekial 4:9. Slap a little peanut butter or omega 3 butter on it and you've added 200-250 calories to your day. Carbs first thing in the morning aren't a bad thing, they give you energy for the day. Another suggestion is a CLIF Builder's Bar, which is an all natural protein bar and they come in various flavors. One bar is 280 calories and 20g of protein.

You can adjust the allocation of your nutrients in MFP, I changed my carbs to 40% from the default of 55%, because I don't think I need that many. I try to eat more protein and a bit more fat than MFP allocates. The three have to add up to 100%, but there are many opinions on what is the best allocation. Mine is 40c/30p/30f and that seems to be fairly common.

Hang in there, knowledge is power and asking questions is a great way to obtain it .

Stormie

muth3rluvx2

If you are eating unprocessed, natural, high quality foods in adequate quantities, you will feel much fuller and less hungry than if you filled up (for the moment) on fast food, white bread and cheezits. Fiber helps you feel full and slows down the passage of food (eaten with the fiber) through your system, allowing you to go longer without feeling empty and hungry again. Also, highly processed carbs affect your insulin levels, which in turn affect other hormones which control your hunger. Here is an article to explain it better than I can - http://www.healthrenewal.org/nhrblog/?p=417

I've found that I can train myself to eat at certain intervals to make sure I keep my self feeling full (prevents binging or cravings) and to better control my insulin/hunger levels. So I eat something every 3 hours minimum. I keep the in between the main meal snacks to less than 150 calories and either high protein or high fiber (and lower fat) so I can resist those girl scout cookies in the lunch room I can easily go all day without eating at all (my own personal food issue), so I have to make sure I'm getting adequate nutrition.

Unless you are extremly petite (well under 5'), you probably do not need less than 1,200 calories per day. No one here can tell you that for sure however, only a licensed professional can do that.

Looking over your diary, you could buy some full fat items instead of lowfat (butter, milk, yogurt). Another suggestion is to increase your carbs at breakfast by adding some healthy, no sugar added, high fiber bread such as Nature's Own or Ezekial 4:9. Slap a little peanut butter or omega 3 butter on it and you've added 200-250 calories to your day. Carbs first thing in the morning aren't a bad thing, they give you energy for the day. Another suggestion is a CLIF Builder's Bar, which is an all natural protein bar and they come in various flavors. One bar is 280 calories and 20g of protein.

You can adjust the allocation of your nutrients in MFP, I changed my carbs to 40% from the default of 55%, because I don't think I need that many. I try to eat more protein and a bit more fat than MFP allocates. The three have to add up to 100%, but there are many opinions on what is the best allocation. Mine is 40c/30p/30f and that seems to be fairly common.

Hang in there, knowledge is power and asking questions is a great way to obtain it .

Stormie

Stormie:

I'm just over 5' - 5'1" - LOL!! I don't really eat breakfast - or rather, I eat later (I just am not hungry when I first get up) and call it a "snack" as its often after 10. I'll have "lunch" (if at all) around 1 or 2 and a small dinner. Alot of things are listed under "snack" just because the timing isn't quite right to be a meal traditional meal. And yes, I am eating alot of unprocessed food. There's still a ton in my house for fast meals for the fam when I'm not here - but I don't partake in them anymore. I've buying alot of zero cal and low cal stuff that I've never bothered with (I generally haven't liked teh taste of "diet" food) - and most of it are things like salad dressing, yogurt and sour cream. I don't really get hungry in between so I don't have to keep myself feeling full. The only time this happens is if I'm in classes and I'm stuck with peanuts and granola for 4 hours! That stuff isn't exactly filling under those circumstances. My "off days" will most likely tend to be M or Tu -with an occasional Th thrown in.

Again, if you look at my log, you'd see alot of meal gaps - but not because I'm intentionally not eating. Just not hungry - in the least - but then I look at my nutritional values and my proteins are up, my fats are down, my carbs are lower (not dramatically - but the type has changed), and my calcium & iron fluctuate. Need to get back on my multi's for that - I can't do alot of dairy and I definitely can't do straight milk (lactose). My vitamins and minerals seem to be pretty decent...

Sorry if I"m rambling again. I tend to process "out loud" and writing out my thoughts for feedback helps me figure things out.

liznotyet

Almonds are exactly what I was going to say too. and small bits of recipes that mix good carbs with squash or sweet potatoes, like pumpkin bran muffins made with molasses or maple syrup, are super slow burners compared to the white pastries.

SHBoss1673

I agree with stormie on a lot of this.

I think the most important step we can take towards becoming healthier is to train our bodies to eat at breakfast, I.E. within an hour of waking up.

Your issue with not being hungry when you wake is common, it happens to many people; but your body will adapt and learn to crave calories if you train it abit. Start out slowly, a single piece of toast, couple strawberries, a 1/2 a banana... a single serving of cheese, what ever you can eat and not hate, start with that, do it for a few days, then up the game slightly, I think before you realize, you'll be craving food at breakfast, and have more energy throughout the day. It may take upwards of a month to make this a routine, but once it is, it's far easier for you to get your calories in for the day.

Best luck to you.

-Banks

stormieweather

Ha! I used to HATE breakfast. The very IDEA of food first thing in the morning..oh gag me! I thought it made me hungrier because I'd be starving by 10 am after eating breakfast. When I found out I needed to control my blood sugar, I threw in a granola bar somewhere midmorning. Did that for a few years.

Then, I got very serious about nutrition and weight loss. And the A#1 thing the weight loss/nutrition experts that I read said, was...EAT.BREAKFAST. Ewwwwww :grumble: . But, I wanted to lose weight so fine...I'll eat breakfast. I began getting up 15 minutes earlier (another excuse was I never had time...yeah yeah!) and ate. Forced it down my throat. Oatmeal with a pinch of brown sugar. Kashi Go-Lean cereal with skim milk. Peanut butter on whole grain toast. Hard boiled eggs with turkey bacon (I made the eggs in advance). I have to tell you....the difference in how I feel is amazing. I'm not stumbling around in a numb daze the first few hours of every day, I'm alert and awake and raring to go. I cannot possibly miss my breakfast now!

As for not feeling hungry and eating at odd hours, I have learned to eat at specific times. I eat breakfast at 7 am, mid-morning snack at 10 am (oops I'm late now!), lunch at 1:00 pm, afternoon snack at 4:00, another tiny snack right after my workout at around 6:30pm, and dinner at 7:30 pm. I go to bed at midnight. At first I had to set an alarm to remind myself. I made a little production out of it...Now, my body is trained and if I miss a food time, it tells me (loudly! lol). I have a problem on weekends with ignoring those signs due to being so busy and away from home, am addressing that. Nutritionist told me I have to take snacks with me, just like one would with a baby/toddler. :blushing:

Good luck!

godblessourhome

getting advice/opinions on a forum is fine, but you may need to go to the doctor to find out what is right for you. it may be that because of your size and activity level, your body needs less fuel, or it could be that your body's signals for full and hungry are not working correctly. they can run tests to see where your metabolism is, what your hormones are doing, how much they your body needs for fuel, etc. and customize a meal plan just for you based on what foods you prefer to eat.

they may tell you to drink less and eat more, they may switch what you drink to become more calorie dense, they may tell you to be more structured/routine in your meals, they may tell you to eat less fiber (which is filling), they may tell you to eat within 15 minutes of waking up, they may prescribe an appetite stimulant, but you will know that their advice is geared specifically towards you and your body.

banks and stormie are great and i don't discount what they are saying, but they are giving advice that works 'in general'. it may not be what is right for you - a doctor will know *you*.
dawn

muth3rluvx2

omg.. breakfast? First thing? Like you said Stormie - gack! I don't think I've *ever* eaten early breakfast - even as a kid! Maybe due in part that I'm naturally more a night person and "breakfast" for me would actually be around 11 with everything following suit until about 3 or 4 a.m. Hahahaha! Unfortunately, this isn't the lifestyle that I get to lead in reality.

Jeeze. Something so small and yet it feels sooo impossible! Now see - here it is coming up on 10 and I'm just now getting the earliest signs of wanting solid food. Eeks. Okay - fine. I'll eat *something*. Does a cracker count? heh. I think I might be able to stomach half a banana or something equally finite. I'll for sure have to have grab n' go ready - we're almost always running a little late in the mornings because I stay up too late with schoolwork!

Within an hour, you say... whew. tall order there. I'll do my best on that one. Week day mornings can be tight around here (2 little boys and the constant, back to back order to get ready!!). I'll get some granola bars to stick in my car. Fruit won't hold so well, I think. *gurgle* Breakfast. Ew.

Guess I'd better eat then. Thanks guys. I'll keep everything up to date in my blog and count on me having more questions by... oh, tomorrow? HA! Me funny. :bigsmile:

muth3rluvx2

getting advice/opinions on a forum is fine, but you may need to go to the doctor to find out what is right for you. it may be that because of your size and activity level, your body needs less fuel, or it could be that your body's signals for full and hungry are not working correctly. they can run tests to see where your metabolism is, what your hormones are doing, how much they your body needs for fuel, etc. and customize a meal plan just for you based on what foods you prefer to eat.

they may tell you to drink less and eat more, they may switch what you drink to become more calorie dense, they may tell you to be more structured/routine in your meals, they may tell you to eat less fiber (which is filling), they may tell you to eat within 15 minutes of waking up, they may prescribe an appetite stimulant, but you will know that their advice is geared specifically towards you and your body.

banks and stormie are great and i don't discount what they are saying, but they are giving advice that works 'in general'. it may not be what is right for you - a doctor will know *you*.
dawn

Dawn,

You're probably right on the doctor input - AND I am one of those oh so lucky individuals that doesn't have insurance so ... Ooh - but thanks for reminding me - I do have a follow up appointment with my doc at the University for something else! I'll ask her AND I'll take Stormie and Banks advice - it's probably fairly solid. I'm going to go ahead and guess that eating 800 cals a day isn't optimum, even for someone with a slow metabolism. Even so, if the school can give me something more specific with little or no cost, it's definitely worth following through with. They aren't personal doctors there but something students get to take advantage of, so I will! I barely snuck in over that last night - it took alot of work to get even close to 1200!

Thanks so much - all of you!

TwentyTen

omg.. breakfast? First thing? Like you said Stormie - gack! I don't think I've *ever* eaten early breakfast - even as a kid! Maybe due in part that I'm naturally more a night person and "breakfast" for me would actually be around 11 with everything following suit until about 3 or 4 a.m. Hahahaha! Unfortunately, this isn't the lifestyle that I get to lead in reality.

Jeeze. Something so small and yet it feels sooo impossible! Now see - here it is coming up on 10 and I'm just now getting the earliest signs of wanting solid food. Eeks. Okay - fine. I'll eat *something*. Does a cracker count? heh. I think I might be able to stomach half a banana or something equally finite. I'll for sure have to have grab n' go ready - we're almost always running a little late in the mornings because I stay up too late with schoolwork!

Within an hour, you say... whew. tall order there. I'll do my best on that one. Week day mornings can be tight around here (2 little boys and the constant, back to back order to get ready!!). I'll get some granola bars to stick in my car. Fruit won't hold so well, I think. *gurgle* Breakfast. Ew.

Guess I'd better eat then. Thanks guys. I'll keep everything up to date in my blog and count on me having more questions by... oh, tomorrow? HA! Me funny. :bigsmile:

I have slowly been adjusting to breakfast. I was always all set with a cup of cofffee , and maybe something small, and then more coffee. Never had an appetite in the morning, and often could get through the day with very little food. Dinner was my biggest meal.

Well, I decided to try it, and not just a small breakfast nibble, but a full 400 calorie breakfast. It was a shock, no doubt, my tummy did not know what hit it. However, I was amazed at how good I felt as the mroning wore on. It had real staying power! Lunch and dinner were smaller than usual. I felt better for it, for sure!

Mornings are rather rushed for me as well, so what I have been doing is preparing on Sunday. I have my breakfast in the fridge in tupperware so all I have to do is heat it up. I have actually split my breakfast into two parts , since all those calories at once was a bit difficult. I heat part one, and eat before work, and bring part two to work to have an hour or so later. Also I prepare snacks like carrot sticks, cheese sticks, hard boiled eggs, or celelery and peanut butter so I can just grab and have at work to snack between meals. If I did not get this all ready on Sunday for the week, I would be hitting the power bars or coffee's.

And oh yes, there are always almonds at my side.

Give breakfast a go, you might be surprised!

MisoSoup79

Coffee is an appetite suppressant for many people, myself included. I have my breakfast WITH my coffee... or I WAIT to have my coffee after I eat... because if I do the coffee first, I can't stomach as much food as I normally eat in the morning... which leads to irritability and plummeting blood sugar by noon.

It really is worth looking into your lack of breakfast. Maybe start with 100% juice so you can "drink" some calories in order to get used to it. If you just give it a month, I bet you'll get over that hump. And no, 800 cals a day is not optimum. But our bodies can be very good at deceiving us! Your metabolism is basically at a standstill until you get some food in there... and by waiting several hours to give it a start, you're limiting the number of hours you have in the rest of the day to fill up your tank.