Fighting Mid-day Cravings?

ticribbs
ticribbs Posts: 120 Member
in Health and Weight Loss
This is a sample of what my meals consist of through the day. The problem I'm having is that I have my breakfast shake between 8:30 and 9:30, then around 11 a.m. I get really hungry but can push through with just water normally until I eat lunch around noon. Then at around 2 p.m. again I get really hungry. I want to find a way to stay full so I'm not so starving right before meals, help?

Morning Snack (right after workout)
-Special K Protein Bar (110 Calories)

Breakfast
-Ensure Chocolate/Banana Shake (306 Calories)
-Coffee (112 Calories)
Total - 418

Lunch
-Turkey Sandwich (278 Calories)
-Pickle (5 Calories)
-String Cheese (70 Calories)
-Rice Cake (50 Calories)
-Granola Bar (130 Calories)
Total - 533

Dinner
-Beef Stroganoff (344 Calories)
-Peanut Butter and Jelly Sandwich (159 Calories)
Total - 503

I also burn between 400-500 calories a day at the gym and my goal is to net 1,200 calories. I've been dieting for close to two months and a couple weeks ago I hit a stand still so I started going to the gym, I've only been working out a week and a half. Thanks in advance for any help!

Replies

  • jkwolly
    jkwolly Posts: 3,049 Member
    More protein!
  • writergeek313
    writergeek313 Posts: 390 Member
    Make sure you're getting enough protein during the day. I used to have a granola bar or some fruit in the afternoon, but that didn't always hold me over until dinner, so I'm trying to get some protein into my afternoon snack. Lately I've been having either a Greek yogurt or some turkey jerky. Both have about 13g of protein for 80-170 calories.

    You might also try to get more vegetables into your diet. Instead of the granola bar and rice cake at lunch, maybe have some raw vegetables. The fiber in them will also help to keep you full (not to mention that you'll often get most of your day's recommended vitamin A and vitamin C that way).
  • FatGirlSad
    FatGirlSad Posts: 9
    Water and veggies. They're low in calories and it gets you through the between meal times.

    I've been eating 1200 calories a day for the last 5 months and I get snacky between meals. I have found that if I just keep a bag of carrots and celery near by I can snack all day and still not add too many calories. Water is also a good way to fill your stomach so you feel fuller longer.
  • likitisplit
    likitisplit Posts: 9,420 Member
    A lot of people get hungry between 2-3. It has to do with circadian rhythms. I generally fit an apple or something into my daily calories as a mid-afternoon snack.

    You could stand to incorporate a lot more fruits and vegetables into your diet.
  • Myhaloslipped
    Myhaloslipped Posts: 4,317 Member
    The only thing I can see wrong is that you have absolutely no fruits or vegetables in your diet. Try throwing in an apple, broccoli, a spinach salad...something like that.
  • firstsip
    firstsip Posts: 8,399 Member
    Protein, fats, and fiber tend to be the most satiating things to eat.

    However, with only 12 lbs to lose, I'd argue that perhaps you're feeling quite hungry because netting 1200 calories is a bit low... particularly if you're consistently eating 1400-1500 calories a day and burning 400-500, since that's technically a net of 1000.

    Also not sure about the "cravings" in the title; cravings generally mean a specific taste. Are you just craving "food," as in being hungry?
  • beamer0821
    beamer0821 Posts: 488 Member
    my philosophy is eat when you are hungry.
    cant you take some of your lunch and it eat it at 11am? like the string cheese? or the pickle?
    same with dinner, can the PB&J be eating as an afternoon snack.

    thats what i do on the days where i need something to get over the hump in between meals.

    instead of the K protein bar, try a 100 calories worth of raw almonds instead.
  • _MG_
    _MG_ Posts: 453 Member
    In those breaks I eat some almonds, greek yogurt or fruit.

    I leave enough space in my calories for them knowing I will need the food.
  • ticribbs
    ticribbs Posts: 120 Member
    Wow! So many responses so quick! Thank you everyone for the ideas! Yesterday I ate my cheese and rice cake at 11 and then had another protein bar around 2 because I was getting really hungry. I'm going to get some more vegetables and fruit to have on hand too. I've read that you never want starve yourself, which is kind of what I feel like I'm doing :(. I don't have this problem on the weekends but I'm chasing a 2 year old around so that preoccupies me.
  • craftywitch_63
    craftywitch_63 Posts: 829 Member
    Add an afternoon snack to your food plan. I usually eat between 2:30-3:30 every afternoon. I usually have a complex carb (like whole wheat bread, fruit, etc) plus a protein (peanut butter, cheese, greek yogurt). That usually carries me through until my first hour on the treadmill (6 pm).

    Hope this helps!

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