Never full. Help.

Protein, fat & fiber are filling. For some people that's non-fat protein (not me). For some that's fat free fiber (not me). You will have to experiment to find the combination that works for you. My meals typically have all 3, and my snacks have at least 2 components. I stay hydrated all day (so I know it's not thirst).

For myself, when I had that "never full" problem it was carbs behind the hunger. I adjusted my carb intake at breakfast, lunch and daytime snacks and that solved my problem. I now usually have the most carbs at dinner. Maybe you could try adjusting and see if it helps. Add more fat and protein in place of some of the carbs.

Try more complex carbs, and sources of protein that take longer to digest (meat). I love a protein shake as much as the next person but find I digest them pretty darn fast. Processed (simple carbs) digest quickly and are good sources of energy but they still digest too easily. Start thinking in terms of "Multi-Grain" or "Whole Wheat", try some bran cereals in the mornings, or eat more vegetables along with the meat. I went to 5-6 meals a day to curb my appetite. I eat a little less in a sitting because of it, but it helps me to not be hungry all day. I still eat a big dinner but all other meals are usually 500 calories or less. Your metabolism must just be really high.

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Sounds like a meal to me... I wouldn't call that a binge at all. Is there a reason you're going for small little snacks instead of filling meals that'll hold you over?

I actually cut fat when I cut and increase volume foods. Fats don't touch my hunger and I need to eat 3-4x as much to get the same effect. More fibrous/low gi carbs (cucumbers, carrots, peppers, spinach, zucchini) or even starches (potatoes are some of the most filling for me), especially combined with lean meats.

Unfortunately, satiety is very personal.

The "feeling out of control" part is significant. It's one thing to feel hungry because you haven't quite figured out the right macro ratios that work for you. (For example, it doesn't matter how much protein and fat I get at a meal; if I don't also eat some carbs, I'm likely to feel hungry, shaky and nauseated shortly thereafter. In order to feel satiated, my meals and snacks usually have to include some kind of carbohydrate). I don't think that's what's going on here, though. You shouldn't feel out of control when you eat, and that meal should leave you feeling satiated if not full. You may not be describing full binges, but I would think about speaking with someone so you don't start experiencing them.

Perhaps try foods that have more volume for less calories? Like big salads or something.

I think if you are lifting heavy that often, you need some carbs. When I was trying to drop 60+ pounds, I had cut carbs. I did lose weight. But I was sluggish, tired, hungry, and working out all the time, lifting heavy. Then I started eating carbs again - sweet potatos, potatos, oats, brown rice, whole grain pastas, ezekiel breads. I still lost weight and felt sooo much better. If you are lifting heavy, you probably have a metabolism now. Like where you are hungry ALL the time. I had to up all my portion sizes. Higher protein, bigger carb portions, and added some more fat into my nutrition as well.

I eat more than ever - huge portions. I think I am just in burn mode all the time. Do you think you are eating enough calories? If you have a lot of muscle mass you may be burning more calories than you think and you don't want to lose muscle.

A typical breakfast for me is 2 eggs, 3/4 cup egg whites, veggies AND either 3/4 cup rolled oats or 3 slices ezekiel bread, or 1 ezekiel english muffin and 4oz potatos. That keeps me pretty full for 3.5-4 hours.

AliceDark wrote: »

The "feeling out of control" part is significant. It's one thing to feel hungry because you haven't quite figured out the right macro ratios that work for you. (For example, it doesn't matter how much protein and fat I get at a meal; if I don't also eat some carbs, I'm likely to feel hungry, shaky and nauseated shortly thereafter. In order to feel satiated, my meals and snacks usually have to include some kind of carbohydrate). I don't think that's what's going on here, though. You shouldn't feel out of control when you eat, and that meal should leave you feeling satiated if not full. You may not be describing full binges, but I would think about speaking with someone so you don't start experiencing them.

Hear, hear.

Makoce wrote: »

I donno. It's like today. I had a slice of Ezekiel bread with peanutbutter and banana. I was still hungry so I had chicken breast and a slice of bacon. Then I was still hungry so I had two bowls of whole grain cereal. And this was all in the span of an hour. And I still feel hungry.

Why don't you add veggies to your meals, raw or cooked? The very low calorie for a huge fill factor. That's what I do. Find the ones you like, eat them with spices, for the cooked ones and plain for the raw ones. This way you still have room for the other things that you like. I enjoy green beans, cauliflower, snap peas, broccoli as a raw veggies, it's part of my staple for daily lunch. Eating that with a dressing limits your leftover calories. But possible too, i think. And cereals and other processed carbs like that, make me hungry within one hour. So i avoid that. Also, for a sandwich bread try whole wheat sprouted bread. It's delicious, 60 cal/slice. Great with peanut butter, banana, chicken, steak, anything.