Tips for someone who is always hungry

kommodevaran wrote: »

Make sure you aren't undereating. What's your height, weight and calorie goal?
Eat balanced meals. MFP's default macro split is a good starting point. "The healthy plate" and "food groups" are other approaches.
Eat a varied diet. Eat differerent foods through the day and from day to day.
Play around with meal times.
Understand the difference between hunger, appetite and cravings. Learn your own personal hunger and satiety cues.
Learn to accept, tolerate and appreciate mild hunger before meals.
Plan meals you actually wnat to eat, for the waiting to be worthwhile.

All excellent points. To add onto this list:

- High-volume, low-calorie meals can be a godsend. Most vegetables and fruit are low-calorie and filling. Protein fluff is also awesome. So is spaghetti squash in red sauce, pureed/riced cauliflower, thai cucumber salad, zoodles, vegetable soups and steamed vegetables.
- Sipping on hot teas and savory broths tends to quell my rumbly stomach.
- Drinking more water in general can take away hunger pangs.
- Have a small snack, then wait an hour before deciding if you're still hungry enough to eat more. Often our brains do not keep perfect timing with our stomach signals and it's easy to over-eat if you go too fast.

used to be always hungry when I included refined carbs - pasta, cornflakes etc and sugar in my (calorie controlled) diet. I cut them completely when I went on keto diet about 3 months ago. Almost never get hungry now and cravings are close to zero.

Not sure what you normally eat, so, here's my deal.

Perhaps the most important. I don't do small meals. The idea of eating every 3 hours in small portions is unsustainable to me.

I have the average Breakfast, Lunch and Dinner. I eat until I am full.
Breakfast is usually a banana and an apple. I am never hungry in the morning.

Lunch:
It helps that I do not eat animal products and I absolutely do not eat processed food, so a typical lunch a cup of rice (White rice), a cup of beans(any color, or lentils, chickpeas etc) and a huge salad with 6 or more ingredients.
I always make sure I put in enough leaves to feed a small elephant.

Dinner:
A cup of rice, one of beans and cooked vegetables. Last night it was a half of an eggplant, a zuchinni, onions, leek, mushrooms, sweet peas, spinach and a ton of chopped black Kale (Cavolo Nero).

Again, enough food to feed 2, but at a caloric density that's negligible.
I never end a day above 1800 cals, yet I hit every macro and vitamin need.