Always Hungry, Despite Increased Levels of Protein/Fiber
rosestring
Posts: 225 Member
So, I have been on MFP for years now. I think I have a food addiction. On top of that, I am on several medications that are notorious (my own psychiatrist's words) for weight gain/increased appetite. I am currently 164 at 5' 3". I work and am out of the house a lot. As a result, I eat out multiple times every day, draining both my wallet and calorie allowance. I have looked into plans such as Eat to Live, South Beach Diet, etc. but cannot seem to stick with anything... Mainly due to eating out and not having a lot of time to cook.
I need so much help. I exercise, but really need to get my diet under control. There have been times when I started the day eating literally 40 grams of protein and 10 grams of fiber within two hours and am starving just two hours after that. Even when I eat in a "healthy manner," I still find that I am hungry all of the time. Vegetables and beans never seem to fill me up.
I just don't know what to do. Anyone have success stories about being/becoming a very healthy weight on meds? For what it's worth, I am on Abilify, Lexapro, and Lamitrogine. Birth control pills, too. Ultimately, I am looking for a lifestyle change that has a diet including the following traits:
1) Keeps me full.
2) Easy and/or quick to prepare.
3) Contains plenty of take-along-friendly meals for going out.
4) A meal plan that keeps me at a calorie deficit so I can still lose weight.
Thank you so much, and please respond with anything at all.
I need so much help. I exercise, but really need to get my diet under control. There have been times when I started the day eating literally 40 grams of protein and 10 grams of fiber within two hours and am starving just two hours after that. Even when I eat in a "healthy manner," I still find that I am hungry all of the time. Vegetables and beans never seem to fill me up.
I just don't know what to do. Anyone have success stories about being/becoming a very healthy weight on meds? For what it's worth, I am on Abilify, Lexapro, and Lamitrogine. Birth control pills, too. Ultimately, I am looking for a lifestyle change that has a diet including the following traits:
1) Keeps me full.
2) Easy and/or quick to prepare.
3) Contains plenty of take-along-friendly meals for going out.
4) A meal plan that keeps me at a calorie deficit so I can still lose weight.
Thank you so much, and please respond with anything at all.
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Replies
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Why not find a meal delivery service so that you always have healthy food at the ready? You'll probably find that the money you spend on fast food equates to a healthy delivery service. Besides that, always have bottled water on hand and drink frequently. Healthy, portable snacks in the car, your purse, or at the office are also good ideas so you're not tempted by unhealthy choices.0
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Learn to cook and get serious about dieting. It really comes down to that. If you are truly pressed for time then you can cook on the weekends and refrigerate or freeze your lunches for the week. I generally pack for lunch the leftovers from the night before, and that works quite well with some added snacks such as apples, oranges, cheese, and Greek yogurt.
As for always being hungry, yes you will be when you first start getting serious about dieting. I found (and still find) that I want to eat when I'm sitting aroung bored. It makes a big difference when I'm truly busy at work or if I get out of the house and exercise more on the weekends. If you have foods that you binge on then get them out of the house and only allow yourself a set portion by buying that set amount once a week. You have to figure out these personal things yourself because there is quite a bit of difference when it comes to cravings and triggers.0 -
You're going to have to buckle down and make meal prep a priority. Where there's a will, there's a way.
As for feeling full, drink A LOT of water. Aim for 1/2 your body wt. In lbs. In oz. Of water. E.g. you weigh 164 so 82 oz of water a day. This is the most important thing.
I have the same problem in the morning. Consuming a large breakfast doesn't help. Have a balanced breakfast in the 400 calorie range and Eat a nice snack in between breakfast and lunch.0 -
Looking at your diary you are not eating that much protein or fiber over the past 3-4 days. I didn't go beyond that. You overall protein goal seems rather low as well and you fiber goal doesn't seem that high either. You still need how much of both you eat up before we could say that increasing protein and fiber is not helping.0
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What does fill you up?0
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I load up on tons of fruit, and that keeps the hunger and cravings for sweet things away. Every morning, I make a large smoothie batch (enough to get me through the day). Generally, the smoothie alone takes me over my recommended sugar intake, but all my levels are fine, and I'm losing weight at a satisfying pace.0
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What does fill you up?
Chicken and meat in general fills me up, for the most part. Carbs like pasta and bread do, too.
Rileysowner: Yeah, I have not been eating as much protein/fiber as of late. When I do though, it takes SO much to fill me up.
What kinds of filling meals can you prepare for the week? That is a good idea, I can't believe I did not think of that.
Thank you for the ideas, everyone!0 -
Water? How much are you drinking a day?
I know a lady at work that carries her gallon water jug with her (true story).
I drink glass 30 minutes before a meal, with a meal, and after a meal.
Try to stay away from fast foods. I honestly think they put chemicals in them to make you want to come back.
How often do you eat dark green salads, broccoli, apples?0 -
JanetYellen wrote: »Water? How much are you drinking a day?
I know a lady at work that carries her gallon water jug with her (true story).
I drink glass 30 minutes before a meal, with a meal, and after a meal.
Try to stay away from fast foods. I honestly think they put chemicals in them to make you want to come back.
How often do you eat dark green salads, broccoli, apples?
Very rarely do I eat salads. I can't stand them without those heavy sauces, so therefore I rarely eat them. Not a vinagerette fan, either, so it is difficult for me to eat them. Any ideas or advice as to how to make them more tolerable?0 -
It takes me 10 minutes to cook some meat and heat up some frozen veggies. Much less time than going to the restaurant and waiting for my food to be ready.
'no time to cook but time to eat out' is just excuses.0 -
Try packing your lunch instead of eating out. Replace the morning smoothie with something like boiled eggs, plain, non-fat Greek yogurt, cheese, or cottage cheese.0
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Really does sound like a whole lot of excuses..0
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'no time to cook but time to eat out' is just excuses.
Well, when you work in a mall with no fridge or microwave available to you... It is more convenient. Obviously not the better choice; just convenient. As far as excuses go, asking around for solutions to my problems is my way of trying to make those "excuses" go away.
On a serious note, I think cooking on the weekends might work out well. Just need the right recipes. I'll find some in another thread.
Thanks!
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HazelTrisEverdeen wrote: »rosestring wrote: »JanetYellen wrote: »Water? How much are you drinking a day?
I know a lady at work that carries her gallon water jug with her (true story).
I drink glass 30 minutes before a meal, with a meal, and after a meal.
Try to stay away from fast foods. I honestly think they put chemicals in them to make you want to come back.
How often do you eat dark green salads, broccoli, apples?
Very rarely do I eat salads. I can't stand them without those heavy sauces, so therefore I rarely eat them. Not a vinagerette fan, either, so it is difficult for me to eat them. Any ideas or advice as to how to make them more tolerable?It takes me 10 minutes to cook some meat and heat up some frozen veggies. Much less time than going to the restaurant and waiting for my food to be ready.
'no time to cook but time to eat out' is just excuses.
Frozen veggies are a good option. Or, if you don't mind carrots, just 1/4 cup (according to MFP) gives you all the vitamin A you need for a day.
I do like carrots and frozen veggies that are cooked up. Thank you!0 -
I'd suggest a lunch box with a frozen water bottle inside! We never had fridges or microwaves at school either. What did you pack for lunches for school and how did you keep them cold? I tend to aim for 5 small meals a day and I agree with everyone that enough water makes a big difference. I find too that I have to snack according to my cravings. If i want something salty and I eat something sweet I'm still craving the sty afterwords. Listen to your body. Are you shaking hungry? Talk to your doctor and get your thyroid checked. Good luck!0
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I would also really suggest using pinterest. Take the time to build your spice rack and find things that you really like and are healthy, and pin them to a specific board. It's helped me immensely. When it's time to go grocery shopping I pick 4-6 recipes and write down the ingredients I need. At first it was expensive but eventually I knew what I liked to eat and had a fairly good stocked fridge and pantry. Then I make a few servings and save some to eat throughout the week. Invest in ziplock bags and Tupperware. Invest in a good lunch box. And I'd really recommend the app Plant Nanny for water consumption. It calculates how much water you should drink, and you water your plant when you drink a full glass. If you don't drink enough your plant eventually dies.0
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I usually had PB&J and oreos when I was in school, but I like where you are going with this; it is possible to bring relatively healthy lunches with you (no oreos, of course). It is totally possible! I will absolutely follow your pinterest advice.
Oooh, I'm actually excited to start trying out recipes and make real food! Thanks so much everyone!
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In the "healthy snacks" section at Wal-Mart yesterday I saw a variety of dried fruits, kale chips, and various yogurt-covered nuts, none of which need refrigerators or microwaves to eat. That and jerky might be what you are stuck with. Do you think an insulated lunch box with an ice bag inside would help with keeping your food safe?
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When I used to work at the airport with no way of bringing liquids I searched high and low for restaurants that served dishes you could alter, get a discount, etc. menus aren't set in stone. Secondly, try thinking outside the box in terms of food and meals while you're out. Maybe bring a variety of power snacks as above poster suggested like dried meats , fruits, snacking cheeses, veggies. Portion out these healthy foods religiously. Make sure they meet your needs. It's really easy to get dehydrated working in a mall so the moment you feel "hungry" drink a huge cup of water. Like JUMBO size. Try to bring some benifiber with you too. Try chewing gum as well, keep your mouth minty fresh. Then you can slap together a delicious 1 serving dinner like meat n veg with a sauce or seasoning of your choice. As for for the meds, mind over matter. Just think how they don't effect you. You'll overcome it when you get your noggin to work with ya. Also lets not forget that eating less calories for weight loss will trigger hunger, I mean that's what your doing right? So just think to yourself that the hunger isn't something you have to quell with food, but quell with willpower. That's how we achieve great things! With a fight.0
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When I used to work at the airport with no way of bringing liquids I searched high and low for restaurants that served dishes you could alter, get a discount, etc. menus aren't set in stone. Secondly, try thinking outside the box in terms of food and meals while you're out. Maybe bring a variety of power snacks as above poster suggested like dried meats , fruits, snacking cheeses, veggies. Portion out these healthy foods religiously. Make sure they meet your needs. It's really easy to get dehydrated working in a mall so the moment you feel "hungry" drink a huge cup of water. Like JUMBO size. Try to bring some benifiber with you too. Try chewing gum as well, keep your mouth minty fresh. Then you can slap together a delicious 1 serving dinner like meat n veg with a sauce or seasoning of your choice. As for for the meds, mind over matter. Just think how they don't effect you. You'll overcome it when you get your noggin to work with ya. Also lets not forget that eating less calories for weight loss will trigger hunger, I mean that's what your doing right? So just think to yourself that the hunger isn't something you have to quell with food, but quell with willpower. That's how we achieve great things! With a fight.
Thank you to you and the last poster before you. I do like those little snack packs that have things like fruit and cheese in them. I will have to make some like that at my house.
To the next poster, yeah, I eat while bored a lot. Since I take the bus, I tend to catch periods of time where I am stuck at a mall for 30 minutes waiting for the next bus. It sucks.
Thanks again!0 -
I'm responding without reading prior posts, so forgive me if I'm repeating anyone.
I took a peek at your diary and it looks like you eat out, a lot. Is there any way that you can start preparing more foods at home? It's possible, but really hard to get everything you need from a nutrition stand point when eating fast food and restaurant meals.
Also, I might try to add some more fat to your snacks. For one, it will help keep you fuller longer, and two, when you are eating fruits and veggies, the fat actually helps you metabolize the vitamins and minerals.
Just a couple of thoughts.0 -
Hi RoseString...Please, please, read the book 'Always Hungry?' by Dr. David Ludwig. Please. It will change the way you think about food. Please.0
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Also, Add me if I can help you. Send me a message if you want to dialogue.0
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I can help with recipes, too.0
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Sometimes that aching emptiness inside of us isn't hunger for food but for something else. Anything missing in your life? Satisfying relationships? Spiritual connection to a power greater than yourself? Maybe what you really need is more education or a more satisfying career. Food will never fill emptiness that's really about something else.
Some strategies I'm using to succeed: 1) Keep a pencil and paper on the kitchen counter so that I can write down everything I'm eating as I weigh/measure it out. When I have time to sit down with the computer, I fill in my food diary here. 2) Make enough food that I have leftovers that are easy to grab for snacks, breakfasts, lunches, etc.
Unlike you, I love salads and make huge ones with lots of good stuff in them. Lately I've had romaine, arugula, grated carrot, and strawberry slices with a homemade sour cream and grated parmesan dressing. Major yum!0 -
rosestring wrote: »'no time to cook but time to eat out' is just excuses.
Well, when you work in a mall with no fridge or microwave available to you... It is more convenient. Obviously not the better choice; just convenient. As far as excuses go, asking around for solutions to my problems is my way of trying to make those "excuses" go away.
On a serious note, I think cooking on the weekends might work out well. Just need the right recipes. I'll find some in another thread.
Thanks!
I pack my kids' lunch in an insulated lunch box with an ice pack. That would work for you too (just buy a good brand like L.L.Bean). And Thermos cups keep food hot a pretty long time as well. Obviously though you'd have to bring a healthy snack so you don't get hungry in the afternoon before going home.
And check the websites for the restaurants in your mall for lower calorie options.
For meals, what works for me is thinking 'if I was to have some dinner at the mall, what would I eat?'. Then I look up healthier recipes online for that and make them... After 3 years I can honestly say that 99% of fast food doesn't appeal to me anymore... It's easy for me to wait 30 minutes to have dinner at home when I know that my food will be tastier.0 -
You mention protein and fiber, but what about FAT? Fat is satisfying and nourishing. It's a metabolically healthy source of calories. If you chronically over consume carbohydrate, you get things like diabetes, fatty liver disease, and heart disease. Eating way too much protein, maybe it's kidney disease. Too much fat?? As long as it's not trans fats or excess omega 6s, it's a non issue. Fat is benign. Fat is your weight loss friend
If you are addicted to food, you need to cut addictive foods out of your life and let the reward pathways in your brain heal and become more sensitive to natural rewards. Do this by eating real, unprocessed food with a low carbohydrate content... and embrace fat! I also suffered with the same feeling, and it didn't completely disappear until I cut diet soda out of my diet (even though everything else was in check)--because it was a hyper-rewarding, super sweet food.
Check out the ketogenic diet. It is a powerful tool for suppressing appetite and cutting out those cravings.
https://authoritynutrition.com/ketogenic-diet-101/0 -
Step back and set priorities. Where does eating healthy fit in? Where does being in charge of your health fit in? For what it's worth, I sacrifice work and family time for exercise and no one objects.0
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It takes me 10 minutes to cook some meat and heat up some frozen veggies. Much less time than going to the restaurant and waiting for my food to be ready.
I find things like frozen veggies (green beans in particular) to be very filling, have lots of fiber, and be low in calories. Yesterday's lunch was a pile of green beans with a pouch of salmon dumped on top and a couple slices of lemon. Prep time - 6 minutes, and mostly for heating the beans in the microwave. I tossed the ingredients in my bag and went to work. 200 calories of filling nutritious lunch, costing $3.50, including the lemon. There are many decent frozen meals that aren't more than $4-$5 (I like Atkins), but they may leave you not full enough, so you may want to keep a supply of frozen veggies to help fill those out with some low-calorie fiber.
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