Really hungry for the first time
Bob314159
Posts: 1,178 Member
I did the most intense workout [from my out of condition perspective] in years. 1.5 hours at a gym doing weights and equipment. When I came home I ended up having a 522 cal lunch - cheese and hummus. Is this normal - or should I have restrained myself? I doubt I burned too many calories. I was thinking I was dropping off some protein for my muscles.
Leaves me only 177 cals for the rest of the day.
Leaves me only 177 cals for the rest of the day.
0
Replies
-
If you worked out for 1.5 hours, put it in your diary. You will have extra calories to eat. 522 calories for lunch is not unreasonable. I normally have about 450 for lunch, and 500 for dinner and I'm female and don't work out.0
-
Working out will make you hungry. Especially for that length of time.
@wabmester (I think) had shared some info previously about exercise and hunger. As I remember, keeping it to 30 minutes or less seemed to have the least affect on hunger and more than that could create a hunger response that generally went beyond the calories burned by the workout itself. I probably butchered the explanation. Maybe he will come along and make it make more sense.
But basically, you should expect to be hungry if you're working out that much and it's OK to eat more because of it. It may take more calories than you burned to satisfy the hunger fully, so you may not achieve complete satiety without going over calories more than you'd like to though.
But, if you're hoping to add muscle, I think that's the way it's done.0 -
My trainer called today to see how I felt after yesterday's workout. I told am I was fine, no aches and pains, but mid-morning today I was feeling a bit nauseous and slightly faint. He insists that my calorie goal of 1500 is too low, and on workout days I need to eat much more. I weight 254, 68 years old with a mostly "sit at the computer working" activity. I walk an average of 5k steps a day and I feel 1500 is ok. My target loss is 2lbs per week - which I was getting till 2 weeks ago, now its more like .75 lbs per week.
When I started a few months ago, I think my estimated burn was 2600 per day- so used a 1k per day deficit. I recently bought a Garmin monitor and its coming up with 2300-2600 per day this week.0 -
I think you have been advised many times that your calories are too low. Seriously, eating too little isn't going to speed up your rate of loss. Eat more.0
-
I'm a woman and I eat more than you....up the calories!0
-
I set it originally by using several calculators. I did one again today and got 1500 based on a sedentary lifestyle. What would you suggest?0
-
If your estimation a few months ago was 2600 and garmin is saying 2300-2600, you can safely go to around 2000 if you're hungry enough for it. There's no need to force yourself to eat if you're not feeling hungry. But on days you work out for over an hour, I don't think you would have any problem with allowing calories to go as high as 2300 or so. Follow your hunger signals. Just think about if it's real hunger and not a craving.0
-
Mostly I get cravings- real hunger was yesterday, and even then I didn't eat that much more. Today I was not hungry but added more food without logging just as an experiment. I kept paper notes and logged later and I'm only at 1700 and feel stuffed. 2300 sounds impossible.0
-
My trainer called today to see how I felt after yesterday's workout. I told am I was fine, no aches and pains, but mid-morning today I was feeling a bit nauseous and slightly faint. He insists that my calorie goal of 1500 is too low, and on workout days I need to eat much more. I weight 254, 68 years old with a mostly "sit at the computer working" activity. I walk an average of 5k steps a day and I feel 1500 is ok. My target loss is 2lbs per week - which I was getting till 2 weeks ago, now its more like .75 lbs per week.
When I started a few months ago, I think my estimated burn was 2600 per day- so used a 1k per day deficit. I recently bought a Garmin monitor and its coming up with 2300-2600 per day this week.
Bob when one dangerously under eats the ability to lose weight may come to a halt trying to keep one from dying. Are you seeing any
0 -
I don't really understand cause info I found when originally planning my macros warned about going too low and my goal was within guidelines. I'm now the lowest weight I've been in 30 years, done down 4" on my waist, lost 99% of my IBD symptoms, got rid of some sleep issues, and generally have more energy. Only bad symptom is occassional constipation that I never had before.
I just used this to review my macros:
http://keto-calculator.ankerl.com/ does warn that 1500 may be hard but try it - and it wasn't hard
1600 =Moderate Deficit: Fast weight loss with moderate difficulty.
1700 -Average deficit. This should be easily sustainable, good choice for a start.
2093 is the highest
All the above was for Sedentary. Typical desk job, little to no exercise.- but if I change to Lightly active. Walking around a good amount, retail jobs. 1–3 hours per week of light exercise. (I don't think I'm active though I walk an average of 5000 steps a day) then I get ::-
1700- Large Deficit: This is hard, give it a try for two weeks.
1800- Moderate Deficit: Fast weight loss with moderate difficulty.
1900- Average deficit. This should be easily sustainable, good choice for a start.
2344 is the highest
for now I've changed to 1798
0 -
If you're working out 1.5 hours a day, you need to be eating back 50-75% of your calories otherwise you'll be losing lean body mass. I know it seems counter intuitive while you'll still trying to lose fat, but you need those extra calories so your body will spare muscle tissue.
Both the MFP and the keto calculator you posted above determin your BMR (Basal Metabolic Rate), which is your calorie expenditure without any exercise.0 -
I set it originally by using several calculators. I did one again today and got 1500 based on a sedentary lifestyle. What would you suggest?
oops, just saw that you did recalculate with Lightly Active -- aim for those and you can undereat on the days when you don't exercise and don't feel hungry; you will know if you are overeating when the weight loss stops.0 -
Good point. The only way we know how much we are under eating is to eat until we start gaining. No computer that we have access to can tell us how much we need to eat to just maintain. It is better to gain a couple pounds in the process than to chronically undereat due to 'guessing' and cause health issues in my view.
Short of going into a sealed lab like Peter Attia does for his personal research on keto the numbers from any computer estimator is just that. Our body scales + calorie counting is as good as it gets for most of us. While calorie counting is only an educated "guess" yet if we do it the same way each time the errors will wash out when we daily/weekly weight.
We know some people eating 1500 calories can bump it to 3000 and still not gain weight. We need real world data if we are going to be healthy long term.
Weighing food and counting calories can be done after the fact by just weighing our bodies regularly but it may take longer to fine tune how much to eat. The bottom line at some point we MUST know how many calories of Input it takes to get the needed Output of energy to lose/maintain/gain.0 -
«Hunger» is a treacherous cue to follow blindly. IF you are in FA many lose hunger feeling altogether. Exercise notoriously ups hunger feeling as well. It's the body responding to increased demand. But many eat back too much obliterating their deficit. Fasted training is an acquired taste, needs adjusting to it, ca 2-3 weeks. Remember that hunger is mostly hormonal. If it was so fast to go catabolic after 1,5 hrs exercise, we as species would not have survived. The body breaks down glucose, floating fats, stored fats, lbm...the body is in constant flux of catabolic and building tissue, repairs, mobilizing energy. It's a continuum. Try not overthink it
0 -
Bob, my macros seem very similar to yours. Every time I've had trouble with this WOE
I've always found exercise in the mix. What I'm trying now is to let MFP add my exercise
calories to my daily totals. I still eat the same few carbs, but I eat more protein at dinner.
I treadmill for a 1/2 hour at the gym on my way home from work, the more incline the
hungrier I get. I've tried dropping exercise but my blood glucose gets a little too high.
What worked fine for me a few months ago is giving me trouble now.
Hunger is back, that's my biggest foe.
When I up my protein I have to up my insulin to cover it.
I've upped my cooking fat to get closer to my calorie goal.
I'm set to 1800 cal a day + about 200 extra for walking.
My blood glucose control is my main reason for LC.
Weight loss is nice but not on the front burner anymore.
Lately I've been working more towards just a LC WOE than a diet.
Good luck finding your "right for you" mix.
or 0
This discussion has been closed.