Constantly hungry!!!!

Our main problem when eating at a deficit is that we tend to get hungry easily. Please share some filling, low calorie meals (breakfast, lunch, dinner, and snacks). Feel free to post pictures, and give tips! I know I am always hungry! So this should help me out a ton! Also, low calorie desserts are welcome as well. I have a sweet tooth towards chocolate, peanut butter, ice cream, cake, and oreos! What are some alternatives to these dieters worst nightmares! Be creative!

It takes some time for your body to get used to the healthy changes, but the process will be a LOT more bearable if you're eating the right KIND of food. Make sure to eat a lot of protein and fiber and to eat a healthy amount of good fats; those will all keep you feeling satisfied instead of starving. Finally, find a way to incorporate your favorite sweet snacks into your daily calorie allotment (that way you don't feel deprived) in a healthier, guilt-free way by choosing snacks that help you meet your protein and fiber goals.


Some of my favorite snacks:

-A medium sized banana with 1 tablespoon of dark chocolate peanut butter: Approximately 195 calories (I get fiber, magnesium, and potassium from the banana as well as healthy fats and some protein from the peanut butter. It also tackles the chocolate and peanut cravings at the same time! The brand of dark chocolate peanut butter I use is Peanut Butter & Co.'s Dark Chocolate Dreams. In 2 tablespoons, it has 170 cals, 13g fat, 6g protein, and 7g of sugar. If you love Nutella, this stuff is a healthier alternative! In moderation, it's perfectly fine and healthy! It also tastes AMAZING!)

-1/2 cup of vanilla flavored Greek frozen yogurt with 1 cup of fresh cut strawberries and 1/2 tablespoon of Hershey's dark chocolate syrup: 205 calories (The brand of vanilla Greek frozen yogurt that I buy has 130 cals and 9g of protein per 1/2 cup. Greek frozen yogurt tastes very similar to regular frozen yogurt and regular ice cream, but it packs more protein and has the live active cultures because it's still yogurt. So with this AMAZING dessert, you get protein and the healthy live active cultures from the frozen yogurt as well as the fiber, nutrients, antioxidants in the strawberries. The chocolate syrup is rich and thick and a 1/2 tablespoon goes a long way! This feels just like you're eating an ice cream sundae, I swear! And it can easily be fit into a day's calorie allotment at only 205 calories.)

-An apple with 2 tablespoons of peanut butter: 270-320 calories, depending on the size/weight of your apple and the type of peanut butter you use. (Again, here you get the fiber and nutrients from the apple and the protein and healthy fats from the peanut butter!)

-Greek yogurt!!! My favorite kind right now is Dannon's Light & Fit Greek yogurts because they taste good and are only 80 calories with 12g of protein per little container. They're also fat free! They make great snacks and are quite filling for being only 80 calories because they're packed with protein! But there are TONS of different types of Greek yogurts, some plain, some flavored, some even chocolate, and some with nuts, fruit, and even little candies to mix in! Or you can mix in a 1/4 cup of a trail mix in a plain or vanilla flavored Greek yogurt cup too! I do that sometimes!

-Cheese sticks: Typically between 50 and 80 calories per stick. I love cheese in general, so cheesesticks are a favorite snack of mine. They usually have several grams of protein in them as well! And they pair great with nuts too!

-Nuts: Calories vary, read the labels. Nuts have some protein and healthy fats and in moderation, they're healthy for you and quite filling! Blue Diamond makes these chocolate roasted almonds that I like that are 160 calories for 24 almonds. And trail mixes are great too, just make sure to read the labels and pick the best one (and measure/weigh accordingly)!

-Finally, treat yourself once in a while (but ONLY once in a while) to the REAL sweets and junk food that you love. If it's your birthday, have a piece of cake and don't worry about the calories. Thanksgiving? Have the apple or pumpkin pie and enjoy it! Just make them a rare, occasional treat!


I hope I helped some! Good luck!

I tend to drink alot of water and just forget about food and focus on exercise

No. Just...no.

It's worked for me so far?? I have my first weigh in on Thursday so I guess I can only wait until then to see
If the change in mind set and water intake has helped

it's not good advice to just not eat. Is that sustainable??? Or healthy??

My impression is she meant to say “forget about food" when you feel hungry but does that imply she doesn't eat at all? Curbing hunger is different than not eating at all, right?

That's where looking at the diary comes in.

I like scrambled eggs in the morning sometimes mixed with spinach, mushrooms, and turkey sausage. Also love my sweets, but have found a bowl of fresh strawberries and lite whip cream will hit the spot most nights!

I always satisfy my sweet tooth with a protein shake. My favorite dessert is a chocolate milkshake, so blending a cold banana, a cup of icy skim milk and a big scoop of chocolate whey... mm, always satisfies, never disappoints. At home I'll probably have a constant supply of that super un-clean, non-fat sugar-free frozen yogurt stuff too. It's practically cold, sweet air.

Warmer sweets can be made with essentially the same stuff: try baking with protein powder. Black bean brownies are a cool thing to try too, and will be full of that fiber that keeps ya full!

Drinking water is also a LOT more important than you probably think it is. Log your water. Get 8 cups, then go for 10.

OP, is it possible your deficit is too high? (Your calorie allowance too low). According to your profile, you are 18 and male, and only looking to lose a few pounds (it says 2 lost, 4 to go ... forgive me if this is an error).

Even if you have 20 pounds or so to lose, you don't need a deficit of more than 500 calories a day (about a pound a week weight loss). I can't say exactly, because I don't know your lifestyle, but if you're active, you can probably eat 2000 calories a day or more and lose weight. This, along with plenty of fiber and protein and a moderate amount of fat, could solve your hunger issues.