Always hungry?

I'm no expert, but I think you'd get better results if you could reduce or cut out the sweets. A 377 calorie pastry, a coke, jam, Nutrigrain bars, etc. I for one would be ravenous if I only ate a Nutrigrain bar for breakfast!

Maybe try to find something with more protein. Microwave a couple of eggs, maybe with some veggies and a little cheese. Greek yogurt with fruit and a drizzle of honey. A smoothie with protein powder.

You're killing yourself with the snacks. My typical snacks are an apple with cheese, two hard boiled eggs and an apple, trail mix (no candy!), etc.

Look at the protein target as a minimum. Carbs carbs carbs will keep you hungry hungry hungry.

The first thing that stands out to me is that your protein intake is pretty low. Look for foods with more protein, fat, and fiber since these help us stay fuller and more satiated longer.

Agreed! Focus on getting protein in every meal and limit your carbs to two meals and/or snacks a day. Make those whole grain carbs or natural carbs like fruit before a run. Eggs and oatmeal for breakfast will give you fuel for the day. On the go, try making a smoothie packed with spinach, fruit, almond milk and maybe peanut butter for protein. Add that to your granola bar and that might hold you over for a few hours.

You need protein. Greek yogurt, nuts, milk, cheese, eggs, poultry, beef, fish etc. Protein and fats are what keep you feeling full longer. For me, every meal is protein, veggies, then 1 starch/carb serving like potatoes, rice, pasta or fruit.

Combining protein with a carb for snacks is very filling, such as peanut butter with apple slices.

What the others have said!
It might benefit you to include sugar in your macros, so you can see how much you are consuming. Sugar is ok in moderation, but it has a lot of calories while providing absolutely no nutritional value or the benefit of feeling full. This is why people say "empty calories". Try diet coke instead if you don't mind the taste (not great for you either people tell me but I find that diet soft drinks can be good for satisfying a sugar craving with almost no calories). Try a piece of fruit too if you are having sugar cravings, or sometimes I have a lollipop which lasts ages and is 45 calories

Protein and fat take longer to digest and will keep you from feeling hungry longer. Carbs just get processed too quickly and you're hungry an hour later. Insulin spikes and drops from sugar also will increase hunger for more carbs, which can be a vicious cycle. Water can stave off hunger for a little while, but it also is only temporary.

Cut the sweets and simple carbs and get more protein and fat into your diet. The only bad fat is trans-fat if you're burning all your calories, so don't worry about eating saturated fats versus mono and poly-unsaturated. Eat more protein and fat and you can stay fuller longer and still stay within or even below your calorie goals per day.

Some people already mentioned, but I thought a list format with practical swaps and suggestions based on foods it looks like you eat routinely might be helpful!


(1) Protein:
Bran flakes --> scrambled eggs (or egg whites) with diced bell peppers and goat cheese
Snack --> Greek yogurt
Lunch --> tuna or lentil soup

(2) Fiber:
Potato chips --> sweet potato chips --> kale chips
White potato --> sweet potato, quinoa, lentils
Chicken stir fry --> load that baby up with more veggies like carrots, bell peppers, celery!

(3) Avoid packaged foods:
chocolate pastry --> dark chocolate nubs

(4) Wean off added sugars:
Coke --> diet Coke --> Crystal Light --> water/tea (with honey!)

(5) Water!
Try getting a 1L bottle/cup. Fill it up in the morning and try to finish it by dinner. Sometimes, people feel like they're hungry but they're actually thirsty. Bodies are weird.



Avoiding added sugars, #4, is probably be the most difficult part of lifestyle change. It is absolutely amazing how much sugar is in things -- another poster recommended adding sugar to your diary tracker and it has REALLY opened my eyes. I don't think sugars from fruits/vegetables are too bad, but it's very surprising to see what contains "hidden" sugar.

Your diet is lacking variety and nutritional sustenance.
You need to be eating whole foods:
Veggies, Grains, Beans, Legumes; lots fresh fruits, Lean meat and poultry and low fat dairy.
You can eat a few eggs w/o wrecking the diet.

Stay away from canned fruit, snack bars and processed meats; lots of unwanted things you don't need.
Eat five to six small meals through out the day and you'll feel better.
Drink lots of water, also.

Until you feed your body real, whole food; you're just depriving yourself of what's good tasting and good for you.

I realize cooking can be an annoying, time consuming or even daunting task to some folks.
Just get yourself a good cutting board, kitchen knife, a few mixing bowls and some decent heavy pots and pans with lids.
You don't need anything else.


Example:
Try cooking batches of foods and freezing them in order to add some variety to you menu.
Roast off a batch of sweet potatoes. Eat these as snacks.
Cook off your own beans,rice, grains - much cheaper and definitely tastier.
Poach a batch of chicken breasts in a flavorful liquid, portion them and store them in that liquid. Then eat a three ounce portion with a 1/2 c whole grain, a few ounces of veggies and a piece of fruit twice a day.
Delicious and nourishing all around.

Summer is fast approaching. Eat some salads with raw veggies, sliced cheese and dressed with really good olive oil, vinegar and herbs.

Make veggie and bean stews. You can throw in lots of veggies like corn, collards, kale, carrots, onion, canned tomatoes - you name it.
Have that with a piece of pork loin or lean beef. Good tasting, easy to reheat, lots of nutrition and fiber.

Most of all, have fun with it.
Go on line and explore all of the cooking websites. Learn about herb and spice combinations. You'd be amazed at the combinations you could come up!
It becomes addicting very quickly !

Good Luck and Bon Appetite!

:happy:

I am confused why everyone here is telling you to eat more protein! Yes you are eating a lot of carbs, but you are not eating enough fruits and vegetables. They are low in calories and high in fiber. And they will keep you filled up. I suggest you eat huge salads and a lot of fruit. You really have to make the most of your calories. 400 calories of veggies in a salad with some dressing will keep me much fuller than a 400 calorie dessert.

Yes, protein is important and it has the highest level of satiety when consumed. But that's not part of the entire picture.

I am confused why everyone here is telling you to eat more protein! Yes you are eating a lot of carbs, but you are not eating enough fruits and vegetables. They are low in calories and high in fiber. And they will keep you filled up. I suggest you eat huge salads and a lot of fruit. You really have to make the most of your calories. 400 calories of veggies in a salad with some dressing will keep me much fuller than a 400 calorie dessert.

Yes, protein is important and it has the highest level of satiety when consumed. But that's not part of the entire picture.

Which is exactly why people suggested she eat more of it, since satiety is the topic at hand. So you answered your own question.

Up your protein & fat intake is one!

Second add more yummy fruit & veg to your diet!

Fill up on healthy snack throughout the day.... Almond nuts are great... Raw carrot sticks, celery, chopped fruit to snack on!

Try and use your calories wisely ..... Have more filling dense foods that fill you up for longer.

Peanut butter is great... I love it with my oats in the mornings : )

Switch your complex carbs to veggies. These are the good carbs you need, they are less calorie rich and filled with vitamins and minerals.

Keep in mind that complex carbs like pastry/bread/rice get digested quickly and dont stall hunger for very long, however veggies do. These are however good to consume straight after your workout to get your blood sugar up and runing again. If you dont work out its a safe bet to skip them all together if you can muster the strength.

A nice salad dinner usually does the trick with some olive oil + tuna/chicken for protein.

Bump

The thing that has worked best for me is preparing meals in advance. On Sunday afternoon I make a vegetable quiche with whatever veggies I want/have/like and about 3 eggs and 6 egg whites. After this bakes and cools I cut it into 8 servings and store in my fridge. I usually eat one for breakfast and take one to work for an morning/afternoon snack.

I also make protein muffins (bodybuilding.com) and take those for a morning or afternoon snack.

Prep ahead of time cottage cheese and strawberries (chopped/sliced if you like strawberries or other berry) about three at a time and grab that and throw in the lunch box.

I also make Jamie Eason's turkey meatloaf muffins (sounds gross but its yummy) or turkey burger to eat for lunch.

Just a few ideas but being prepared ahead of time has really helped me not get off track. Good Luck.