I'm hungry all the time!

Consume more nutrient dense, calorie light foods so you are eating more. apples, Carrots, Celery, water...all fillers that might help. I know my first week though one day, I just had to have a piece of bread with pb. I tracked it and moved on!

Carbohydrates make your body crave more food. Also if you are not getting enough water, your body could be mistaking thirst for hunger. I recently started low carb high fat 'diet' (Keto). I have lost 5 lbs in a little over a week(some is water weight) and I have only been hungry a few time.

How many calories are eating a day?

rengormley wrote: »

hello, is anyone else hungry constantly? Even after eating a meal or snack? I'm trying so hard to stick to my calorie goals but I don't know what to do about this insatiable hunger! Does anyone have any ideas/tips about what to do?

I'm in the same situation ... and sorry, I don't know what to do about it.

I have just eaten dinner, and I could still inhale an entire loaf of bread right this minute.

You shouldn't be hungry. It's a bad sign. Your metabolism will slow down. Are you drinking enough water? I hate it but have got into the habit of having a glass half an hour before each meal and in the evening with a slice of lemon or lime. Always have it before/during/after exercise too.

Are you exercising? When I first tried MFP years ago I moaned to my husband that it wasn't enough food and that I was hungry and it wasn't fair that he was allowed more (he is twice my weight). He just pointed out that I was supposed to be exercising too. It's a no brainer.

First off it is best to set up your calorie allotment and macro goals optimally...

http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

It is also an issue of figuring out what foods are nutritionally dense and have a high level of satiety. Satiety is the feeling of fullness after eating that suppresses the urge to eat for a period of time after a meal.

An example of a satiety index (the nutritional/calorie values are not represented)...



Tips on how to feel fuller

• Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.

• Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.

• Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.

• The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods.

Lastly beyond the many hormones and other factors of your physiology that are involved in regulating appetite, human psychology also plays a powerful role in appetite. Simply put are you really feeling hungry or is it an emotional response to things like boredom, depression etc try to recognize the triggers for what they truly are.

sources:

http://weightology.net/?p=327

http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

I was dealing with this a lot when I followed MFP's program (NEAT or whatever?) I find the eating what you burn method a big problem, because it causes a lot of up and downs in calorie intake. Additionally, MFPs numbers for calories burned are way off, and you can easily end up eating more than you need.

I think MFP is a great tool for logging and tracking, but I would look elsewhere for calorie goals for weight loss, maintenance, and bulking. I averaged and rounded to a TDEE of 1800 (most calculators were much higher, but I'd rather go low and adjust than above). I eat that everyday, even on non exercise days. With exercise counted in thought, I am eating lower than my maintenance (but I'm also trying to really see what that is).

However, I also workout 6 days a week between running and strength training. Eating the same amount has helped with hunger; blood sugar swings (I am very, very sensitive to this); and not feeling like crap when I workout. I've had more energy and better momentum in all my workouts. I also don't worry about feeling super hungry/not as hungry because I try to hit around the same amount everyday.

With that said, I still get hungry. Obviously before meals and after hard workouts. I tend to eat smaller meals throughout the day, which helps a lot.