Always hungry
alliray2011
Posts: 4 Member
If any one has any tips on how to stay full through out the day I would really appreciate it. I feel like I have tried everything. I eat breakfast, I have cut out sugary foods for breakfast. I eat salads before my entree at lunch and dinner. I try and only snack on fruits, and mostly raw veggies (usually with hummus) . I track my water intake to make sure I'm drinking enough. And I changed my goal to only lose 1/2 lb a WK. All this and I still feel hungry in-between meals, which is killing my weight loss because eventually I give in and eat too much. Please help.
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Replies
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What's your calorie goal?
Are you eating exercise calories (if you have them)?
Are you sure you are getting enough protein, fiber, and fat?4 -
1,530. Yes I eat exercise calories. I might be lacking on protein some days. Most of my protein comes from eggs and dairy. I eat very little meat or fish. Fiber and fats are good though. Do you have any suggestions for getting more protein. I don't like meat much.0
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alliray2011 wrote: »1,530. Yes I eat exercise calories. I might be lacking on protein some days. Most of my protein comes from eggs and dairy. I eat very little meat or fish. Fiber and fats are good though. Do you have any suggestions for getting more protein. I don't like meat much.
I don't eat meat either -- I get my protein mostly from beans, seitan, tempeh, and tofu. Since you eat eggs and dairy, these are other options to boost your protein, just eat more of the protein-containing foods you're already eating. Some people find that getting more protein helps them feel more satisfied. It might be worth a shot for you.
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Ironically, I found the best way to manage my hunger was to skip breakfast. Then I can have two large meals a day instead of 3 smaller ones. My hunger kicks in around noon regardless of if I have breakfast or not, so it works like a charm.6
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alliray2011 wrote: »1,530. Yes I eat exercise calories. I might be lacking on protein some days. Most of my protein comes from eggs and dairy. I eat very little meat or fish. Fiber and fats are good though. Do you have any suggestions for getting more protein. I don't like meat much.
Quinoa, tofu, beans, lentils, legumes, hummus (chickpeas)........2 -
Nuts are filling and have protein, fat, and fiber - add a few raw almonds to your fruit snack
I add protein powder to my morning coffee and that is quite filling which says a lot as I am a morning workout person
Apple dipped in a nut butter is really filling
I am usually between 1225-1300 cals and rarely feel overly hungry (aggressive weight loss goals)2 -
I plan it out so I am constantly eating. 200 calorie breakfast, 100 calorie snack, 300 calorie lunch, 100 calorie snack, then whatever's left for dinner for my most substantial meal (usually between 500-700 calories depending on the exact amounts earlier in the day).
I cannot go long periods without eating either, which is why I break them up into several categories with lower calories throughout the day. And saving a chunk for dinner allows for the opportunity to borrow from that group if needed.3 -
I will say something a bit controversial....
It's okay and it's normal, to be hungry. It's only in the past century or so where humanity has such an over abundance of food. Hunger up until then has been a very normal part of life (and for many people in the world it still is!!).
Physically and literally losing fat is the act of starving your body from less food than it uses. No matter what anyone ever tells me, you can not convince me that it's supposed to "feel nice". It's a necessary evil. Case in point, will power will power will power. Decide what's important to you. Is the extra food more important than losing a half pound this week? That's something only you can answer.11 -
Protein helps with satiety.
And I agree that you'll get used to that slightly hungry feeling - it's not as uncomfortable as it seems if you think about it.4 -
For me, protein and fat both help a lot with satiety. I was constantly hungry on different macros. For me, switching to low carb and eating more fat and protein made a huge difference in terms of hunger and cravings and feeling satisfied within my calorie goal. This works for some people but not others; it might be worth a try.3
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alliray2011 wrote: »If any one has any tips on how to stay full through out the day I would really appreciate it. I feel like I have tried everything. I eat breakfast, I have cut out sugary foods for breakfast. I eat salads before my entree at lunch and dinner. I try and only snack on fruits, and mostly raw veggies (usually with hummus) . I track my water intake to make sure I'm drinking enough. And I changed my goal to only lose 1/2 lb a WK. All this and I still feel hungry in-between meals, which is killing my weight loss because eventually I give in and eat too much. Please help.
Make sure you're getting enough fat, protein and fibre0 -
I have decided to embrace the hunger because no matter what I do or eat, I am still hungry2
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I have the same problem but it is at night so I have some almonds and that helps you may just have to let the hunger go after some time what I have found is the hunger goes away sorry if this is not much help0
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Geocitiesuser wrote: »I will say something a bit controversial....
It's okay and it's normal, to be hungry. It's only in the past century or so where humanity has such an over abundance of food. Hunger up until then has been a very normal part of life (and for many people in the world it still is!!).
Physically and literally losing fat is the act of starving your body from less food than it uses. No matter what anyone ever tells me, you can not convince me that it's supposed to "feel nice". It's a necessary evil. Case in point, will power will power will power. Decide what's important to you. Is the extra food more important than losing a half pound this week? That's something only you can answer.
Its a recipe for failure if you ask me.
Ive lost 70 pounds since July 2016, doing the opposite of what you describe.
1: When I was hungry, I would eat, and would not go hungry for more than 30-60 min.
2: I would NOT eat when when I was not hungry.
3: I would eat slowly, to prevent me from overeating.
Its been highly effective as you can see here.
And ive felt "nice" the whole way. Better than nice actually. No cravings, no hormone imbalance.
You are not starving your body just because you eat less than you burn. The body has plenty of energy reserves (known as fat)
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Ironically, I found the best way to manage my hunger was to skip breakfast. Then I can have two large meals a day instead of 3 smaller ones. My hunger kicks in around noon regardless of if I have breakfast or not, so it works like a charm.
This works for me as well. If I eat breakfast I will starving by 10am, eat lunch and be starving again by3pm.
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alliray2011 wrote: »If any one has any tips on how to stay full through out the day I would really appreciate it. I feel like I have tried everything. I eat breakfast, I have cut out sugary foods for breakfast. I eat salads before my entree at lunch and dinner. I try and only snack on fruits, and mostly raw veggies (usually with hummus) . I track my water intake to make sure I'm drinking enough. And I changed my goal to only lose 1/2 lb a WK. All this and I still feel hungry in-between meals, which is killing my weight loss because eventually I give in and eat too much. Please help.
Hummus is high in fat,watch your intake of it..Did you try eating several smaller meals throughout the day as opposed to 3?0 -
I've lost 120 lbs since May 2016, and I do not believe in intuitive eating. Hunger is a healthy normal feeling shared by billions of people across the planet. I'm glad you felt "nice" while losing weight, but don't start hamster wheeling on me. The law of energy conservation states that you must eat less calories than you burn in a day to lose fat. I'm sorry that for many people, this involves some level of hunger. Anecdotes are not science.0
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FoxyMars25 wrote: »I have decided to embrace the hunger because no matter what I do or eat, I am still hungry
poor baby.0 -
To get additional protein, don't forget nut butters. I get fresh ground almond butter and fresh ground peanut butter from Whole Foods and sometimes eat it with a spoon BUT you must measure it--nuts are super high calorie, but satisfying.0
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skinnycow1234567 wrote: »alliray2011 wrote: »If any one has any tips on how to stay full through out the day I would really appreciate it. I feel like I have tried everything. I eat breakfast, I have cut out sugary foods for breakfast. I eat salads before my entree at lunch and dinner. I try and only snack on fruits, and mostly raw veggies (usually with hummus) . I track my water intake to make sure I'm drinking enough. And I changed my goal to only lose 1/2 lb a WK. All this and I still feel hungry in-between meals, which is killing my weight loss because eventually I give in and eat too much. Please help.
Hummus is high in fat,watch your intake of it..Did you try eating several smaller meals throughout the day as opposed to 3?
Assuming OP is measuring it to assure she doesn't exceed her goal of 1,530 calories, the fat in the hummus isn't going to be an issue.2 -
skinnycow1234567 wrote: »alliray2011 wrote: »If any one has any tips on how to stay full through out the day I would really appreciate it. I feel like I have tried everything. I eat breakfast, I have cut out sugary foods for breakfast. I eat salads before my entree at lunch and dinner. I try and only snack on fruits, and mostly raw veggies (usually with hummus) . I track my water intake to make sure I'm drinking enough. And I changed my goal to only lose 1/2 lb a WK. All this and I still feel hungry in-between meals, which is killing my weight loss because eventually I give in and eat too much. Please help.
Hummus is high in fat,watch your intake of it..Did you try eating several smaller meals throughout the day as opposed to 3?
Per 100g, there's only 10g of fat. 8g protein, 6g fiber. It's a pretty well-rounded item, not sure why you'd think it's high-fat.
Besides - many people follow a high-fat, high-protein diet for health reasons and fat is much more satiating than simple carbohydrates. Dietary fat is not the enemy! Except for trans fats, those are no bueno.0 -
When I eat breakfast, I'm hungry all day long. Literally every hour I would need to be eating to beat the hunger cravings, and that would be over 2x my calorie limit. I don't eat until 1 -2 pm, and I'm really not hungry the rest of the day. I don't snack at all. Eating all my calories in a 6-8 hour window has made all the difference for me.1
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It took me awhile to figure out what foods keep me full longer and what amount I need to eat/ when I need to eat to stay relatively comfortable. Sometimes I go through periods of time when I'm hungrier than usual, and I just have to decide if I'm ok still logging but just maintaining for a couple of weeks (and sometimes I am! I honestly think these little breaks have kept me from throwing in the towel) or if I want to suck it up and stay hungry and get to my goal faster. As long as I'm not starving when I am trying to fall asleep, it's usually not too uncomfortable to manage. As others have stated, feeling hungry is normal. If you've just started, it may take awhile to un-train your brain from associating a little bit of normal hunger with extreme discomfort/ the urge to immediately eat. That took a few months for me, but a lot of the physical discomfort I used to associate with being hungry subsided. I expect at least some degree of mild hunger throughout my day; sometimes I find having some green or herbal tea helps. I have found that personally, protein keeps me feeling fuller, so I've modified my diet to include more of it. I also took out a lot more of choices; it's easier to stay on track if I have a pre-planned meal that I know will be within my calories and set me up to stay satisfied until my next meal. If I eat a relatively low-cal breakfast, snack, and lunch, I typically have half of my calories leftover for dinner, and then I can have a dinner that feels "normal" (not like diet food, but not a binge either) and go to bed feeling satisfied. Works for me, may not work for anyone else, but it did take me a few months of experimenting before I found a plan that kept me within my calorie allowance and kept me from becoming miserably hungry. Don't be afraid to try new things if your current strategy for staying within your calorie goal isn't working!1
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Geocitiesuser wrote: »I will say something a bit controversial....
It's okay and it's normal, to be hungry. It's only in the past century or so where humanity has such an over abundance of food. Hunger up until then has been a very normal part of life (and for many people in the world it still is!!).
Physically and literally losing fat is the act of starving your body from less food than it uses. No matter what anyone ever tells me, you can not convince me that it's supposed to "feel nice". It's a necessary evil. Case in point, will power will power will power. Decide what's important to you. Is the extra food more important than losing a half pound this week? That's something only you can answer.
First of all amazing username, lol. I was in Area51.
Second, when I first started dieting / calorie counting (call it what you may), I was indeed hungry all the time. Most noticeably in the first week or two. After that my body got used to having less food, I guess, and I could keep myself satiated on a reasonable amount of food. I think my initial hunger was psychological, not "stomach based", but that doesn't mean it wasn't "real". If you feel hungry, you're hungry. And I was ravenous. So, yeah, I agree that sometimes hunger is something you just have to deal with and push through. Especially at first.1 -
I have to disagree with everyone recommending nuts/nut butters for protein! Nuts are fats that bring along a little protein for fun.
I don't eat meat and have an iffy relationship with soy (though I love edamame for protein when my body decides to play nicely with it). My favorite sources for protein are egg whites with limited whole eggs (for health reasons), cottage cheese, Greek yogurt, lentils, and black beans (they're my favorite, but all beans, really). I have celiac disease, otherwise, I'd be hitting up seitan.
I agree with something BlueSkyShoal touched upon in regards to learning to deal with hunger when you first start dieting. I've recently had to retrain myself to diet again because I had slipped back into bad habits.
A lot of us have messed up hunger signals. When I first started dieting, I made a concerted effort to eat VERY slowly, taking very small bites and chewing everything very thoroughly. Slowing down while eating enabled my natural satiety signal to start kicking in.
Try mixing up your macro balance, OP. Make sure you're getting more protein and eating plenty of fibrous, low calorie vegetables (you can eat a lot of veggies and make a high protein dip for them out of Greek yogurt with a packet of Hidden Valley Ranch dip mix and that will keep you full for a looooong time, for example). Try eating your food more slowly so that you give your body time to realize it's full, and yes, try giving delaying breakfast a chance unless you wake up ravenous for it. I'm with those who do better skipping breakfast and just drinking a couple cups of tea until around lunch time.1 -
Geocitiesuser wrote: »I will say something a bit controversial....
It's okay and it's normal, to be hungry. It's only in the past century or so where humanity has such an over abundance of food. Hunger up until then has been a very normal part of life (and for many people in the world it still is!!).
Physically and literally losing fat is the act of starving your body from less food than it uses. No matter what anyone ever tells me, you can not convince me that it's supposed to "feel nice". It's a necessary evil. Case in point, will power will power will power. Decide what's important to you. Is the extra food more important than losing a half pound this week? That's something only you can answer.
It's not controversial to me.
In fact most people who fail losing weight because they cannot tolerate some uncomfortable feeling of hunger.
There are different kind of "hungers". There's the kind that is detrimental to health but there's also the kind that feels kinda nice. You may get the kind of hunger that energizes you to work and create and enjoy good dishes.
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Geocitiesuser wrote: »I will say something a bit controversial....
It's okay and it's normal, to be hungry. It's only in the past century or so where humanity has such an over abundance of food. Hunger up until then has been a very normal part of life (and for many people in the world it still is!!).
Physically and literally losing fat is the act of starving your body from less food than it uses. No matter what anyone ever tells me, you can not convince me that it's supposed to "feel nice". It's a necessary evil. Case in point, will power will power will power. Decide what's important to you. Is the extra food more important than losing a half pound this week? That's something only you can answer.
*mic drop*0 -
I go for a walk every day. That gets me enough kilojoules to eat a bit more which helps. Some people find emphasizing different macros helps (eating higher fat/lower carb or higher carb/low fat or eating more protein.) Personally, I find if a meal has some protein, some carbohydrate, and some fats in it and if I can bulk it out as much as possible (soup or vegetables) then I do best. I also save most of my kilojoules for the end of the day because I can cope with being a bit hungry during the day but I don't like to go to bed hungry.0
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Another vote for no breakfast, and eating bigger meals (2-3)later in the day. No snacks....
Eating many small meals a day made me feel constantly hungry/hangry and I was always thinking about food.1 -
Drinks help, too. I'll have tea after lunch, and it keeps me busy for an hour. And then I'll have a coffee for my afternoon break around 3, just with a bit of milk. Insignificant calories, helps keep me full to my next meal.
I did have to retrain my hunger, though. I used to snack every morning. Now I don't. I used to snack in the afternoon. Now I usually don't. Cutting those 200-400 calories is a big deal, and it had to happen for me to hit my targets. I was really hungry at those times, and now it's fine. Or else tea.1
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