1800-2000 calorie diets
carbfrenzy
Posts: 9 Member
Hey all,
I have a lot of trouble feeling full on a 1800 calorie diet (2000 with exercise). Anyone else who feels full and eats around this range, can you post what you eat/ate to stay satisfied? I mean I know it's a pretty high cal diet compared to a lot of people around here, but I am having trouble staying full!!
I have a lot of trouble feeling full on a 1800 calorie diet (2000 with exercise). Anyone else who feels full and eats around this range, can you post what you eat/ate to stay satisfied? I mean I know it's a pretty high cal diet compared to a lot of people around here, but I am having trouble staying full!!
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Replies
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Eat some protein with fats and fiber at each meal.
Open your food diary and people can suggest changes you can make.0 -
100 grams of fat, 200 grams of protein you still have 300 calories for carbs you will feel full... I try two big meals a day almost 1000 calories per meal sometimes 6-8 ounces of shrimp for a snack at night0
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Full or not hungry? Big difference. +1 on opening your diary. Feel free to look at mine. I'm currently targeting 1600-ish. Won't say that I stay full, but what hunger I have isn't bothersome...not tired or hangry.0
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I'm in the 1800 calorie range and while I'm still trying to figure it all out, I will definitely agree that making sure I get enough protein and fat and as much fiber as possible is a game changer for me.
Definitely open up your food diary if you are comfortable doing so! It really helps to let people see what you are eating even if you aren't doing everything perfectly.0 -
Full or not hungry? Big difference. +1 on opening your diary. Feel free to look at mine. I'm currently targeting 1600-ish. Won't say that I stay full, but what hunger I have isn't bothersome...not tired or hangry.
What he said. Feeling full and being hungry are 2 different things!
You could reduce your servings at meals to have more snacks throughout the day. Like greek yogourt with granola, dried fruits with nuts, veggies with cheese, and so on. That way, you could eat every 2 hours.0 -
Michael190lbs wrote: »100 grams of fat, 200 grams of protein you still have 300 calories for carbs you will feel full... I try two big meals a day almost 1000 calories per meal sometimes 6-8 ounces of shrimp for a snack at night
I couldn't function on 75 grams of carbs per day and if I don't get carbs I feel like I'm starving, especially since it's harder to get fiber in with such few carbs. The OP probably doesn't need 200 grams of protein. She's a 27 year old female and highly unlikely that she's a bodybuilder (I'm a female bodybuilder and I don't need 200 grams of protein).0 -
I am in that range. I am a vegetarian, so no meat here. I eat eggs, veg, and whole grain bread or potatoes for breakfast, and plenty of veggies with lunch and dinner to fill up the plate.0
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Are you eating minimally processed foods? Or eating out of boxes? That makes a huge difference! In addition to having protein and fat at every meal.. Eat your veggies!!0
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Ask 10 people why they still feel the need to eat after X number of calories and you'll get different correct answers.
1. Some people greatly underestimate their level of activity, so what should seem like enough of a caloric intake is still difficult to maintain.
2. Some people want to feel full to feel satisfied. This could be psychological and/or physiological (e.g., stomach elasticity and stretch receptors).
3. The composition of foods seem to influence feelings of satiety, with fats and proteins "lasting longer", whereas but carbs may "fill you up" more in the short term.
4. "Hunger" due to emotional reasons, such as comfort.
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Michael190lbs wrote: »100 grams of fat, 200 grams of protein you still have 300 calories for carbs you will feel full... I try two big meals a day almost 1000 calories per meal sometimes 6-8 ounces of shrimp for a snack at night
I couldn't function on 75 grams of carbs per day and if I don't get carbs I feel like I'm starving, especially since it's harder to get fiber in with such few carbs. The OP probably doesn't need 200 grams of protein. She's a 27 year old female and highly unlikely that she's a bodybuilder (I'm a female bodybuilder and I don't need 200 grams of protein).
I agree with your thought on this but the question was about feeling full not about building muscle. I do agree 200 grams of protein more than likely won't or can't be used to build muscle but it does make me feel a lot fuller. so make it 150 grams protein and 75 grams fat then she can eat 181 grams of carbs on 2000 calories.. Cool?:):)
USMcMP -- Fantastic Transformation you should be proud!!!0 -
I'm trying to stay in that range myself, but have the identical problem. I feel hungry all of the time. I keep apples and oranges in my office to stave off the hunger, but around 4 - 6pm (just before dinner) I'm starving. My diary is open, and if anyone has time, please have a look and tell me if you see any teaks, OR if I am wasting calories. I'm open to suggestion.0
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Michael190lbs wrote: »Michael190lbs wrote: »100 grams of fat, 200 grams of protein you still have 300 calories for carbs you will feel full... I try two big meals a day almost 1000 calories per meal sometimes 6-8 ounces of shrimp for a snack at night
I couldn't function on 75 grams of carbs per day and if I don't get carbs I feel like I'm starving, especially since it's harder to get fiber in with such few carbs. The OP probably doesn't need 200 grams of protein. She's a 27 year old female and highly unlikely that she's a bodybuilder (I'm a female bodybuilder and I don't need 200 grams of protein).
I agree with your thought on this but the question was about feeling full not about building muscle. I do agree 200 grams of protein more than likely won't or can't be used to build muscle but it does make me feel a lot fuller. so make it 150 grams protein and 75 grams fat then she can eat 181 grams of carbs on 2000 calories.. Cool?:):)
USMcMP -- Fantastic Transformation you should be proud!!!
Thank you! It took a long time, as I'm sure you know
I agree that those adjusted macros would probably be better as far as filling goes. Plenty of protein and fat, decent amount of carbs to get fiber in. Would allow her to get filling foods 80-90% of the time with enough flexibility to fit a small treat in there (I have a sweet tooth, so I take that possibility into account with suggestions to others).0 -
Yes, what they said! Get plenty of protein, fat & fiber.0
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During the work week, I eat very light while at work - usually just two bars (either granola and/or protein). I eat a big meal for dinner that is most of my daily calories (1200ish+). About half of the time it's a meat entree (my favorites are tacos, burgers, or grilled chicken) and the other half is just miscellaneous meals (today I ate a frozen pizza that happened to fit nicely into my calorie goals).
I find meats and starches the most filling, so I often have a side of "fries" (in quotes because I actually bake them) or a pasta meal.0 -
At almost 2 years losing weight, I have tried everything in the book (more fiber, high and low of every combo of macros, loads of water, etc.). For me, the only thing that works is to make a conscious choice to either do what it takes to lose weight or not. I just have to accept that being hungry all the time is a sacrifice needed to make in order to lose weight.0
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You can look at my diary. I eat relatively high protein, high volume, moderate fat and carbs.0
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midwesterner85 wrote: »At almost 2 years losing weight, I have tried everything in the book (more fiber, high and low of every combo of macros, loads of water, etc.). For me, the only thing that works is to make a conscious choice to either do what it takes to lose weight or not. I just have to accept that being hungry all the time is a sacrifice needed to make in order to lose weight.
That's sad. I have hungry days during certain parts in my cycle, but I'm not hungry all the time by any means. I used to be. It took me a while to figure out how to eat to fix my hunger.0 -
I sent a friend request. You can look at my diary. I have a goal of 1800 at maintenance. I still get the nibbles at times, but mostly I feel satisfied under those calories. I try to do moderate carb (aiming for under 150g, don't often make it, but pretty much always less than my 40% macro). I find Greek yogurt quite filling. I rarely eat out - it is hard to stay under and not be hungry for me if I'm not cooking at home.0
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I agree sad to live being hungry- the only time I'm hungry is about 730 am after 75 weights and 30min cardio but I eat 1000 calories and 100 grams of protein at 830am and I'm great with just one more meal and a small snack the rest of the day. I have lost over 100lbs and am pretty ripped couldn't do it being hungry all the time0
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Michael190lbs wrote: »I agree sad to live being hungry- the only time I'm hungry is about 730 am after 75 weights and 30min cardio but I eat 1000 calories and 100 grams of protein at 830am and I'm great with just one more meal and a small snack the rest of the day. I have lost over 100lbs and am pretty ripped couldn't do it being hungry all the time
Yes, I'm jealous of the typical MFP user who has it easy (though most do not even comprehend just how hard it is for some of us, and they still believe they have it hard). I have times when I'll get frustrated enough and eat too much. I'm at around 1,600 calories daily to finally get some weight loss. I was hungry all the time when I was on 2,100 calories daily and at 1,800 calories daily; except I would lose much more slowly (or not at all) at those calorie levels.
Still, there are days that I just can't stand it anymore and I eat too much. Those days can take weeks to erase. I've had a lot of challenges with weight loss that most on MFP do not understand both from a scientific perspective (sometimes I understand the science of what is happening and sometimes I don't... in cases where I understand, it's because of unusual ways my body works - I have medical conditions and more training on some of them than most M.D.'s) and from the perspective of how challenging it is.
Having said that, my advice for the OP is the same as earlier (though maybe it is better understood now): If you can't find something that works, decide whether losing weight is worth being hungry. If it is, then accept the hunger as a "cost" of losing weight.0 -
midwesterner85 wrote: »Michael190lbs wrote: »I agree sad to live being hungry- the only time I'm hungry is about 730 am after 75 weights and 30min cardio but I eat 1000 calories and 100 grams of protein at 830am and I'm great with just one more meal and a small snack the rest of the day. I have lost over 100lbs and am pretty ripped couldn't do it being hungry all the time
Yes, I'm jealous of the typical MFP user who has it easy (though most do not even comprehend just how hard it is for some of us, and they still believe they have it hard). I have times when I'll get frustrated enough and eat too much. I'm at around 1,600 calories daily to finally get some weight loss. I was hungry all the time when I was on 2,100 calories daily and at 1,800 calories daily; except I would lose much more slowly (or not at all) at those calorie levels.
Still, there are days that I just can't stand it anymore and I eat too much. Those days can take weeks to erase. I've had a lot of challenges with weight loss that most on MFP do not understand both from a scientific perspective (sometimes I understand the science of what is happening and sometimes I don't... in cases where I understand, it's because of unusual ways my body works - I have medical conditions and more training on some of them than most M.D.'s) and from the perspective of how challenging it is.
Having said that, my advice for the OP is the same as earlier (though maybe it is better understood now): If you can't find something that works, decide whether losing weight is worth being hungry. If it is, then accept the hunger as a "cost" of losing weight.
The real "cost" of weight loss to you is that you won't accept a slower rate of loss and you would rather be hungry all the time just to lose weight quicker.
I used to be like you. Weight loss was hard and I was starving all the time. Then I decided that slower loss wasn't such a bad thing. The choice of which pain you endure is yours. You can suffer the pain of hunger or the pain of a slower loss. Just like you have the choice of the pain of weighing food or the pain of wondering how accurate you are.0 -
midwesterner85 wrote: »At almost 2 years losing weight, I have tried everything in the book (more fiber, high and low of every combo of macros, loads of water, etc.). For me, the only thing that works is to make a conscious choice to either do what it takes to lose weight or not. I just have to accept that being hungry all the time is a sacrifice needed to make in order to lose weight.
I'm similar. Fats/protein don't work for me. I've found that drinking more, especially around meal time, helps a little... but feeling bloated is not the same as feeling full/satisfied. Caffeine helps a little, but again, not the same.
The best thing I can do to deal with hunger is to keep busy so I'm not thinking about it. I've also found that IF helps a bit, as it allows me to eat 1 or 2 larger meals and actually be full... I just have to deal with not eating anything throughout most of the day.
Admittedly, I have some emotional issues regarding eating/food, so my issues may not be exactly the same as yours.0 -
midwesterner85 wrote: »Michael190lbs wrote: »I agree sad to live being hungry- the only time I'm hungry is about 730 am after 75 weights and 30min cardio but I eat 1000 calories and 100 grams of protein at 830am and I'm great with just one more meal and a small snack the rest of the day. I have lost over 100lbs and am pretty ripped couldn't do it being hungry all the time
Yes, I'm jealous of the typical MFP user who has it easy (though most do not even comprehend just how hard it is for some of us, and they still believe they have it hard). I have times when I'll get frustrated enough and eat too much. I'm at around 1,600 calories daily to finally get some weight loss. I was hungry all the time when I was on 2,100 calories daily and at 1,800 calories daily; except I would lose much more slowly (or not at all) at those calorie levels.
Still, there are days that I just can't stand it anymore and I eat too much. Those days can take weeks to erase. I've had a lot of challenges with weight loss that most on MFP do not understand both from a scientific perspective (sometimes I understand the science of what is happening and sometimes I don't... in cases where I understand, it's because of unusual ways my body works - I have medical conditions and more training on some of them than most M.D.'s) and from the perspective of how challenging it is.
Having said that, my advice for the OP is the same as earlier (though maybe it is better understood now): If you can't find something that works, decide whether losing weight is worth being hungry. If it is, then accept the hunger as a "cost" of losing weight.
The real "cost" of weight loss to you is that you won't accept a slower rate of loss and you would rather be hungry all the time just to lose weight quicker.
I used to be like you. Weight loss was hard and I was starving all the time. Then I decided that slower loss wasn't such a bad thing. The choice of which pain you endure is yours. You can suffer the pain of hunger or the pain of a slower loss. Just like you have the choice of the pain of weighing food or the pain of wondering how accurate you are.
No, I'm at a slow loss already. I've been on this path since Jan. 1, 2014 and I've lost 30 lbs. That is not even close to a fast loss.
ETA: To be fair, I would be hungry at any deficit and even at maintenance. I've tried a lot of things and have found that even under the best combination of foods and eating times, I am hungry with anything less than 4K-5K. That is actually progress, because there was a time I would be hungry with anything less than 9K-10K calories.0 -
I practice what I call "Discipline training" I have a chocolate bar one square a night not the entire bar and I enjoy that taste for what it is not what it could be.. At work people bust out big bags of chips for everyone and I eat JUST ONE CHIP!! I love the taste want more but have train my mind to say no. It works you have to turn food into fuel not pleasure once you get passed the addiction you can control your urges and the calories will decrease drastically..
With that being said yes I could eat a bag of Chips and the entire candy bar but my current protein and fat Macro goals would be over in calories do to eating those items so I don't..
Congrats on your current progress and I do wish you the best0 -
midwesterner85 wrote: »midwesterner85 wrote: »Michael190lbs wrote: »I agree sad to live being hungry- the only time I'm hungry is about 730 am after 75 weights and 30min cardio but I eat 1000 calories and 100 grams of protein at 830am and I'm great with just one more meal and a small snack the rest of the day. I have lost over 100lbs and am pretty ripped couldn't do it being hungry all the time
Yes, I'm jealous of the typical MFP user who has it easy (though most do not even comprehend just how hard it is for some of us, and they still believe they have it hard). I have times when I'll get frustrated enough and eat too much. I'm at around 1,600 calories daily to finally get some weight loss. I was hungry all the time when I was on 2,100 calories daily and at 1,800 calories daily; except I would lose much more slowly (or not at all) at those calorie levels.
Still, there are days that I just can't stand it anymore and I eat too much. Those days can take weeks to erase. I've had a lot of challenges with weight loss that most on MFP do not understand both from a scientific perspective (sometimes I understand the science of what is happening and sometimes I don't... in cases where I understand, it's because of unusual ways my body works - I have medical conditions and more training on some of them than most M.D.'s) and from the perspective of how challenging it is.
Having said that, my advice for the OP is the same as earlier (though maybe it is better understood now): If you can't find something that works, decide whether losing weight is worth being hungry. If it is, then accept the hunger as a "cost" of losing weight.
The real "cost" of weight loss to you is that you won't accept a slower rate of loss and you would rather be hungry all the time just to lose weight quicker.
I used to be like you. Weight loss was hard and I was starving all the time. Then I decided that slower loss wasn't such a bad thing. The choice of which pain you endure is yours. You can suffer the pain of hunger or the pain of a slower loss. Just like you have the choice of the pain of weighing food or the pain of wondering how accurate you are.
No, I'm at a slow loss already. I've been on this path since Jan. 1, 2014 and I've lost 30 lbs. That is not even close to a fast loss.
ETA: To be fair, I would be hungry at any deficit and even at maintenance. I've tried a lot of things and have found that even under the best combination of foods and eating times, I am hungry with anything less than 4K-5K. That is actually progress, because there was a time I would be hungry with anything less than 9K-10K calories.
That's definitely progress, but I think that some of that is also in your head. There's a difference between physical hunger and mental hunger. It took some unhealthy methods for me to learn the difference and to no longer feel like I am starving when I'm under 4k calories.0 -
Hi guys, I'm sorry for not being back sooner--my internet kicked off. For the first question, I am not missing not being full, but am having trouble with being actively hungry. I would open my diary, but I often am not good about logging my food--I find it to be exhausting to do every day. I pay attention to calories, but I can clearly see that I am eating too many carbs and not enough of other things. Which is why I was hoping that people might post examples of what they eat and how much to get started on trying to work on feeling fuller and eating the same calories. Thank you for those who opened their diaries to me. I will be peeking through!0
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