Not getting full

xstephnz
xstephnz Posts: 278 Member
edited November 2024 in Health and Weight Loss
I've been eating like crazy for the last two days, and haven't been getting full. I've been quite busy.

One day, I had 900+ calories to spare, so I ate some of them back, but then the next two days, I kept getting the munchies.

I thought I was eating enough protein (because protein is fulling right?). I haven't been eating much carbs in the form of grainy bread because we didn't have any.

What do I do when it's 4pm or the middle of the evening and I have 300-500 calories left, and I still haven't had my evening meal, and I keep wanting to reach for food? what are some things I can have that are bulky, and will fill me, without being too calorific?

Or how do I just stop being hungry?

I drunk lots of water on the first day I went over my calories, but it didn't seem to help.

Thanks

Replies

  • TimothyFish
    TimothyFish Posts: 4,925 Member
    You need to teach yourself to tolerate being hungry. If you don't, you will gain back all the weight once you go off the diet.
  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,372 Member
    Your goal shouldn't be to feel full, you only need to feel satisfied. There is a big difference.

    If you were previously overeating to the point of feeling absolutely stuffed, you need to re-educate your stomach and brain.

    Take time to eat your meal, really take the take time to chew and saviour each mouthful. Eat slowly. Do not refill your folk until you have swallowed what is your mouth.
  • Florida_Superstar
    Florida_Superstar Posts: 194 Member
    I agree with what the others said about learning to tolerate the hunger. But I also have a few tricks. 1) Chew gum. It takes away the edge. 2) Have a large drink of something low calorie (water, tea, etc.) instead of food. It can fill you up and get you to the next meal. 3) Split up your calories over more meals. So you will eat LESS at each meal, and the same TOTAL calories for the day, but you will split them up so you can eat more often. Hope that helps.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,589 MFP Moderator
    tiptoethruthetulips wrote: »
    Your goal shouldn't be to feel full, you only need to feel satisfied. There is a big difference.

    If you were previously overeating to the point of feeling absolutely stuffed, you need to re-educate your stomach and brain.
    I discovered this throughout my journey and it is so true. Try to pinpoint reasons beyond actual hunger that make you want to eat as well. I was a notorious boredome and emotional eater and I have had to find ways to deal with that to be successful.
  • booksandchocolate12
    booksandchocolate12 Posts: 1,741 Member
    Learning the difference between "full" and "satisfied" is still a struggle for me. I find that if I eat more slowly and mindfully I am able to recognize the "satisfied" feeling and stop there. If I am eating quickly and/or while doing something else (watching TV, reading, whatever) I blow right past satisfied into stuffed without knowing it.

    As for it being 4pm and you don't have a lot of calories left for dinner.....have you tried planning your day, logging in advance? Every night I try to think about about I want to eat the next day and log it in. This way I know that I'll always have enough for dinner, because I already accounted for it.
  • acpgee
    acpgee Posts: 8,016 Member
    There was a BBC Horizon documentary about different causes of overeating and the different diet recommendations for each type of overeater.

    http://www.bbc.co.uk/programmes/p02ddsd9

    One of the types "feasters" are people who struggle to stop eating once they start. Medically, these people produce too little of the gut hormones that signal fullness. The recommended strategy for these people was a diet high in protein and with a low glycemic index (no wheat, potatoes or sugar) which helps promote satiety.
  • acpgee
    acpgee Posts: 8,016 Member
    Here's the list of recommendations for people with low gut hormone response.

    http://downloads.bbc.co.uk/scotland/tv/rightdiet/feasters.pdf
  • Francl27
    Francl27 Posts: 26,371 Member
    I looked at your diary a little bit... your logging is sloppy. I can guarantee you... one chicken thigh is not 110 calories. Try 200+. Your 'large' potatoes may or may not be 250 calories each either. Do you weigh your food? I see a lot of entries with high calorie foods that you might be estimating poorly (not just all the veggies by 'cup' instead of weight, or the 'half an apple' or banana, but peanut butter, cheese, chicken, peanuts (one tablespoon, seriously?) etc).

    Also, ditch the protein shake for breakfast. For 300 calories, you could have a huge 3 egg omelet with veggies, cheese and ham or something that would be way more filling than a shake with a ton of fruit. Eat your calories, don't eat them.

    And obviously you're going to be hungry if you eat 1000 calories some days. Eat your calories. Log properly. Focus on protein, fat (track fat, not sat fat), and fiber.

    Quite sure you've had some good advice in the other threads you've created though...
  • cajuntank
    cajuntank Posts: 924 Member
    As an aside to the above comments made, a trick that is somewhat popular is to use a fiber powder like Metamucil. The fiber and water will fill your stomach and give you that full feeling. I have used the orange flavored, sugar free fiber powder in with my vanilla whey protein shake to give me the double whammy of protein (as protein is satiating) and fiber (which is filling) and I have a orange cream-sickle tasting shake that is low calorie and very filling.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    edited March 2015
    feeling "full" all the time is why people gain...feeling satisfied is why we lose/maintain.
  • xstephnz
    xstephnz Posts: 278 Member
    Francl27 wrote: »
    (track fat, not sat fat), and fiber.

    Thank you. How do you change what you track?
  • Francl27
    Francl27 Posts: 26,371 Member
    xstephnz wrote: »
    Francl27 wrote: »
    (track fat, not sat fat), and fiber.

    Thank you. How do you change what you track?

    In settings. Not sure on the app though.
  • xstephnz
    xstephnz Posts: 278 Member
    Francl27 wrote: »
    xstephnz wrote: »
    Francl27 wrote: »
    (track fat, not sat fat), and fiber.

    Thank you. How do you change what you track?

    In settings. Not sure on the app though.

    Thanks!
  • futuremanda
    futuremanda Posts: 816 Member
    Some good tips here. Definitely tighten up your logging, and eat the calories MFP says you can have. Don't undereat one day, because you'll overeat another. MFP is designed to help you eat consistently.

    I would reiterate that sometimes you WILL have to be hungry. Try to pay attention to different types of hunger. Sometimes, you will want to work in a snack. Other times, you will want to ignore it. It's a tough thing to adjust to, but you will adjust. Just start small and try to get a little better at it over time.

    I would add that you need to have a pre-idea of what your snack will be IF you need it today. So that you're not popping into the kitchen like "SCREW IT" and grabbing whatever. Food decisions while in that mindset will not be good, either in portions or choices. So decide ahead of time, that if you need a snack today at whatever time, you are allowed ______ and that's that. Then, have the snack if you need it, and don't if you don't. (Or always plan for snacks, if you like, but you'll always be having smaller meals then because the calories come from somewhere).

    Aim for snacks that are filling and satisfying for you, and do the least possible "damage" to your day's calories. (That way, if you're over, it's by like 100 cals, not 700 cals.) I recommend something with fat and protein, not just carbs. (Like full fat greek yoghurt, portioned correctly of course! Get it in individual cups if you don't have a kitchen scale. Buy a kitchen scale if you haven't. :D)
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    First, just because this will come up later, you need to serious weigh your food. Only liquids should be measured in cups. Example: 1 tomato...
    To feel sated, make sure you're getting lots of protein and fats.
  • LoupGarouTFTs
    LoupGarouTFTs Posts: 916 Member
    I agree with the idea of having beverages around to help take the edge off hunger. Not only does drinking a low-calorie beverage help you feel fuller, it is fairly common for people to mistake thirst for hunger as they begin a dietary change. You don't need to drink plain water, if you don't like plain water. I pre-measure my milk for meals and snacks, usually planning for a cup a day. I usually end up adding it to tea or to coffee, both of which satisfy my need to taste "something" while I'm drinking and fill me up, too. If I don't have the calories for my milk, I will have diet soda or flavored water.
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    Steph, as I messaged you, you really need a food scale. As for running out of calories, you need to divide your calories through the day based on where you personally need them. I get hungry at night, so I budget just over half my daily calories for dinner and evening snacks. So my day looks like: ~200 calorie breakfast (200g strawberries with milk, 1 T cream, 8g sugar). Lunch ~300 calories (varies, but whenever possible, a small portion of last night's healthy supper leftovers. Sometimes it's as simple as a flavoured 5% Liberte greek yogurt and some shrimp with seafood sauce). ~Dinner 400 calories (for example, sole filets sautéed in 1 t. butter, with seasoning salt and lemon, 1/2 c of baby potatoes, 1 c broccoli and 1/2 c of peas, with 1 t of butter on my veg, =332 cal, 17 carbs, 10 fat, 37 protein), and that leaves me with 700 calories for an afternoon snack (usually greek yogurt, sometimes a small tin of flavoured tuna) and evening snack (usually a repeat of breakfast along with 2 squares of dark chocolate for 80 calories, sometimes a couple mandarins, or a small treat). You have a much larger calorie allowance than I do, so you can double up on your lean proteins and veggies, but be careful with the higher cal items.
  • naui1994
    naui1994 Posts: 12 Member
    Eat some 0-5 calorie food. Dill pickles and such
This discussion has been closed.

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